⏱ 125 min totalVegan Cottage Cheeze Toast
Per 1 serving · 135 g · 8 ingredients
of a 2,000 cal day
- Protein11g25% of calories
- Carbs17g37% of calories
- Fat7.4g38% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Cottage Cheeze Toast (135 g) has 169 calories, with 11 g of protein, 17 g of carbohydrates and 7.4 g of fat. Most of its energy comes from fat (38% of calories). It is high in protein (22% DV), riboflavin (b2) (44% DV) and iron (27% DV).
High in
20%+ of the daily value
- Protein22%
- Riboflavin (B2)44%
- Iron27%
- Phosphorus26%
- Copper40%
- Manganese46%
Good source of
10–19% of the daily value
- Thiamine15%
- Niacin14%
- Vitamin B610%
- Folate (B9)17%
- Calcium15%
- Magnesium15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 oz Tofu
¼ oz Cashews
¾ tbsp Almond milk
¼ tsp Apple cider vinegar- 🥄¼ tsp Nutritional yeast
- 🥄⅛ tsp Salt
¼ tsp Dill
1 slice Whole wheat bread
Directions
- 1
Soak cashews in water for at least two hours. Drain well before using.
- 2
Crumble the soft tofu into a bowl with your fingers or a fork until lumpy. Set aside.
- 3
In a food processor, blend the cashews, almond milk, vinegar, nutritional yeast, and salt until smooth to make the sauce.
- 4
Gently mix the cashew sauce with the tofu. Top with fresh dill and serve on whole-wheat toast. Store in an airtight container in the fridge and consume within 4 days.
Vitamins & minerals
Amounts for 1 serving (135 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.2 μg | 0% |
| Vitamin C | 0.3 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 1 mg | 44% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 67 μg | 17% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 31 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 153 mg | 15% |
| Iron | 2 mg | 27% |
| Potassium | 230 mg | 5% |
| Magnesium | 65 mg | 15% |
| Phosphorus | 180 mg | 26% |
| Zinc | 1 mg | 13% |
| Copper | 0.4 mg | 40% |
| Manganese | 1 mg | 46% |
| Selenium | 16 μg | 29% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.5 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 10 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 169 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 32minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 24minSwimming laps
Common questions
How many calories are in Vegan Cottage Cheeze Toast?
One serving of Vegan Cottage Cheeze Toast (1 serving) has 169 calories, which works out to 125 calories per 100 g. That is about 8.4% of a 2,000-calorie day.
Is Vegan Cottage Cheeze Toast high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 25% 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.
Is Vegan Cottage Cheeze Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Cottage Cheeze Toast?
435 mg per serving.
How much sugar is in Vegan Cottage Cheeze Toast?
2.4 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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