Bushra Griffith
A bean and cheese toastie is a classic British comfort food, perfect for a quick meal or snack. While the dish is nutritious and provides essential nutrients, it's important to consider the calorie count, especially when it comes to the cheese content. So, how many calories are in a bean and cheese toastie?
| Characteristics | Values |
|---|---|
| Calories | 412 calories per cup |
| Protein | 18 grams |
| Fat | 12 grams |
| Carbohydrates | 59 grams |
| Calories per serving | 106 calories of baked beans, 55 calories of mild cheddar cheese, 40 calories of bread |
| Calories reduction | Use reduced-fat cheese |
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What You'll Learn
Calorie count: 412 calories per cup
A bean and cheese toastie is a delicious and comforting meal, perfect for a quick bite. While it is a nutritious option, with beans providing essential nutrients and fibre, the calorie count can be high, especially with the addition of cheese.
A cup of beans on toast with cheese contains approximately 412 calories. This classic dish combines baked beans, rich in fibre and protein, with melted cheese on warm, crispy toast. The calorie count can vary depending on the specific ingredients used and their quantities. For example, the type of cheese and bread can impact the overall calorie content.
To make a bean and cheese toastie, you start by heating the beans on the hob until the sauce thickens. You can also drain the sauce to ensure the beans aren't too wet. While the beans are cooking, lightly toast the bread and add a thin layer of spread to each slice. Then, top the bread with grated cheese and place it under a grill until the cheese melts.
Finally, spoon the beans onto one slice of toast and cover with the other. This simple dish is now ready to be enjoyed! While it is a tasty and convenient option, the calorie count of 412 per cup is something to be mindful of, especially if you are watching your calorie intake.
To reduce the calorie content, you could consider using reduced-fat cheese, as suggested by Food Standards Scotland. This can make a significant difference in the overall calorie count without compromising on taste. Additionally, opting for reduced-salt and sugar options for the beans can also help make this dish healthier.
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Customisations: add tomatoes, garlic, chilli, paprika, or chickpeas
A bean and cheese toastie is a delicious, quick meal that can be customised with a variety of ingredients to suit your taste preferences and dietary requirements. Here are some ways to customise your toastie with tomatoes, garlic, chilli, paprika, or chickpeas:
Tomatoes
Adding fresh tomatoes to your toastie will not only enhance the flavour but also provide you with a good source of vitamins and antioxidants. Tomatoes are low in calories, with one tomato typically containing around 22 calories. If you're looking to add a juicy, savoury twist to your toastie, sliced or diced tomatoes are a great option.
Garlic
Garlic is a flavourful addition to any savoury dish, including your bean and cheese toastie. Sautéed or fried garlic adds a pungent kick to the toastie, while roasted garlic can provide a sweeter, milder flavour. Garlic is low in calories, with one clove containing around 4 calories.
Chilli
If you enjoy a spicy kick, chillies are a great way to customise your toastie. Fresh chillies, chilli flakes, or chilli powder can be added to the bean mixture before grilling. Chilli peppers are an excellent source of vitamin C and capsaicin, which has pain-relieving properties. The calorie content of chillies is minimal, with one chilli pepper containing around 5 calories.
Paprika
Paprika is a versatile spice that can add a mild, sweet flavour or a smoky, spicy kick to your toastie, depending on the variety used. Smoked paprika, in particular, can add a deep, earthy flavour to your bean and cheese toastie. Paprika is also a good source of vitamin A and antioxidants. A teaspoon of paprika contains negligible calories.
Chickpeas
Chickpeas are an excellent source of plant-based protein and fibre, making them a nutritious addition to your toastie. They have a mild, nutty flavour and can be mashed or blended to create a hummus-like spread or left whole and added to the bean mixture. Canned or cooked chickpeas are readily available and convenient to use. A 100-gram serving of cooked chickpeas contains approximately 130 calories.
When customising your bean and cheese toastie, consider combining these ingredients to create flavour profiles that suit your taste buds. For example, you could make a spicy, smoky toastie with chilli, paprika, and garlic or a more Mediterranean-inspired toastie with tomatoes, chickpeas, and herbs. Experiment with different combinations to find your favourite flavour profiles!
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Cheese type: reduce calories with lower-fat cheese
A grilled cheese toastie is a simple dish—just cheese sandwiched between two slices of bread. However, it can be a calorie-dense meal. To reduce the calorie content of your bean and cheese toastie, consider using a lower-fat cheese.
One option is to use a reduced-fat mature cheddar cheese, which can have 50% less fat while still retaining a strong cheesy flavour. Grating your own cheese can also enhance the taste of the toastie. If you are vegan or dairy-free, you can opt for a light vegan cheese instead.
Another way to reduce calories is to use a low-fat cheese spread, such as Eatlean Spreadable, which is a low-fat, high-protein cheese spread that adds a creamy, indulgent flavour to your toastie without the need for extra butter. You can also try using a low-calorie bread, such as a low-calorie bread option, to further reduce the calorie content of your toastie.
By making these simple adjustments to the type of cheese and bread used, you can create a lower-calorie bean and cheese toastie that still tastes delicious.
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Bread type: wholemeal for health
A toastie made with wholemeal bread, beans, and cheese can be a relatively healthy option, especially when compared to a similar meal made with white bread.
Wholemeal bread is a good source of fibre, which aids digestion and helps you feel full for longer. When making a bean and cheese toastie, it is a good idea to opt for reduced-fat cheese and low-fat spread to reduce the overall calorie count of the meal.
The calorie count of a wholemeal bean and cheese toastie will depend on the specific ingredients and their quantities. A homemade toastie with half a can of beans, for example, can contain around 583 calories.
To further reduce the calorie count, you could consider using reduced-fat cheese, as suggested earlier, or opting for low-calorie bread options. You could also experiment with different types of cheese, as the calorie count can vary significantly depending on the variety. For example, a slice of cheddar cheese contains around 110 calories, whereas a lighter option might bring the calorie count down without compromising on taste.
Additionally, consider the portion sizes of each ingredient. While a hearty toastie might be tempting, using smaller amounts of cheese and spread can help reduce the overall calorie intake without sacrificing the enjoyment of this delicious meal.
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Nutrition: beans are one of your five a day
Beans are a great source of plant-based protein and dietary fibre, which can help lower cholesterol and improve heart health. They also contain essential vitamins and minerals, such as iron, potassium, and zinc. While beans are nutritious, they are also high in calories, so it's important to be mindful of portion sizes when including them in your diet.
When it comes to the question of how many calories are in a bean and cheese toastie, it depends on the specific ingredients and quantities used. However, as an example, a serving of beans on toast with cheese can contain around 106 calories for the beans and 55 calories for the cheese, not including the bread.
Now, let's discuss how beans can contribute to your daily nutritional needs. According to the NHS, 80 grams of beans and pulses count as one of your recommended five portions of fruits and vegetables per day. This is because, despite being a good source of fibre, they contain fewer nutrients than other fruits and vegetables. It's important to note that no matter how many pulses you eat, they will only contribute one portion to your daily target.
To enhance the nutritional value of your bean and cheese toastie, you can add vegetables such as tomatoes, garlic, and chilli. This will not only add flavour but also increase your vitamin and mineral intake. Additionally, opting for whole grain or seedy bread can boost the nutritional content of your meal.
In conclusion, beans are a nutritious option and can be a tasty way to help you reach your five-a-day target. When combined with other healthy ingredients and mindful portion sizes, a bean and cheese toastie can be a delicious and satisfying meal choice.
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Frequently asked questions
One cup of beans on toast with cheese contains approximately 412 calories. The calorie count may vary depending on the type of cheese and bread used.
The calorie count can be influenced by the type of cheese and bread used. For example, reduced-fat cheese has fewer calories.
Yes, beans on toast with cheese also provides protein, fat, and carbohydrates. The dish is rich in fiber and protein due to the beans.
You can calculate the calories by summing up the calories from each ingredient in your toastie. Calorie information for specific ingredients can be found on nutrition databases and food labels.
