⏱ 5 min totalToast with Pineapple, Cottage Cheese & Cashews
Per 1 serving · 258 g · 4 ingredients
of a 2,000 cal day
- Protein13g21% of calories
- Carbs38g60% of calories
- Fat5.5g20% of calories
At a glance
One serving of Toast with Pineapple, Cottage Cheese & Cashews (258 g) has 241 calories, with 13 g of protein, 38 g of carbohydrates and 5.5 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (26% DV), Vitamin C (88% DV) and thiamine (22% DV).
High in
20%+ of the daily value
- Protein26%
- Vitamin C88%
- Thiamine22%
- Vitamin B622%
- Iron23%
- Phosphorus28%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Riboflavin (B2)16%
- Niacin14%
- Folate (B9)13%
- Vitamin B1215%
- Pantothenic acid15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Toast the whole-wheat bread in a toaster until it reaches your preferred crispness.
- 2
Spread the cottage cheese evenly over the toast.
- 3
Top with one pineapple slice and sprinkle the cashews (chopped, if desired) over the top.
- 4
Serve immediately to keep the toast crisp.
Vitamins & minerals
Amounts for 1 serving (258 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 11 μg | 1% |
| Vitamin C | 79 mg | 88% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 50 μg | 13% |
| Vitamin B12 | 0.4 μg | 15% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 104 mg | 10% |
| Iron | 2 mg | 23% |
| Potassium | 356 mg | 8% |
| Magnesium | 69 mg | 16% |
| Phosphorus | 199 mg | 28% |
| Zinc | 1 mg | 13% |
| Copper | 0.4 mg | 49% |
| Manganese | 2 mg | 100% |
| Selenium | 14 μg | 26% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 60 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 18 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 6 μg | — |
| Serine | 1 g | — |
| Starch | 10 g | — |
| Sucrose | 10 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 241 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Toast with Pineapple, Cottage Cheese & Cashews?
One serving of Toast with Pineapple, Cottage Cheese & Cashews (1 serving) has 241 calories, which works out to 93 calories per 100 g. That is about 12% of a 2,000-calorie day.
Are Toast with Pineapple, Cottage Cheese & Cashews high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Toast with Pineapple, Cottage Cheese & Cashews keto-friendly?
It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Toast with Pineapple, Cottage Cheese & Cashews?
360 mg per serving.
How much sugar is in Toast with Pineapple, Cottage Cheese & Cashews?
20 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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