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Melba toast nutrition: calories, carbs, GI, protein, fiber, fats

Crackers, melba toast, plain
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Melba toast

Melba toast
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
64 (medium)
Calories ⓘ Calories per 100-gram serving 390
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 70.3 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 6.2 (acidic)
TOP 6% Carbs ⓘHigher in Carbs content than 94% of foods
TOP 7% Net carbs ⓘHigher in Net carbs content than 93% of foods
TOP 15% Iron ⓘHigher in Iron content than 85% of foods
TOP 16% Sodium ⓘHigher in Sodium content than 84% of foods
TOP 16% Fiber ⓘHigher in Fiber content than 84% of foods

Melba toast calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 390
Calories in 0.5 oz 55 14.2 g
Calories in 1 cup pieces 117 30 g
Calories in 1 cup, rounds 129 33 g
Calories in 1 melba round 12 3 g

Melba toast Glycemic index (GI)

64

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 28% 139% 43% 85% 18% 78% 55% 97% 148% 190% 11%
Calcium: 93 mg of 1,000 mg 9%
Iron: 3.7 mg of 8 mg 46%
Magnesium: 59 mg of 420 mg 14%
Phosphorus: 196 mg of 700 mg 28%
Potassium: 202 mg of 3,400 mg 6%
Sodium: 598 mg of 2,300 mg 26%
Zinc: 2.01 mg of 11 mg 18%
Copper: 0.289 mg of 1 mg 32%
Manganese: 1.13 mg of 2 mg 49%
Selenium: 34.8 µg of 55 µg 63%
Choline: 19.8 mg of 550 mg 4%

Mineral chart - relative view

Iron
3.7 mg
TOP 15%
Sodium
598 mg
TOP 16%
Magnesium
59 mg
TOP 20%
Calcium
93 mg
TOP 24%
Copper
0.289 mg
TOP 25%
Selenium
34.8 µg
TOP 28%
Manganese
1.13 mg
TOP 31%
Phosphorus
196 mg
TOP 39%
Zinc
2.01 mg
TOP 39%
Potassium
202 mg
TOP 59%
Choline
19.8 mg
TOP 75%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 104% 64% 78% 42% 23% 93% 0% 3%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.43 mg of 15 mg 3%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.413 mg of 1 mg 34%
Vitamin B2: 0.273 mg of 1 mg 21%
Vitamin B3: 4.113 mg of 16 mg 26%
Vitamin B5: 0.693 mg of 5 mg 14%
Vitamin B6: 0.098 mg of 1 mg 8%
Folate: 124 µg of 400 µg 31%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.9 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin B1
0.413 mg
TOP 21%
Folate
124 µg
TOP 22%
Vitamin B2
0.273 mg
TOP 30%
Vitamin B3
4.113 mg
TOP 40%
Vitamin B5
0.693 mg
TOP 46%
Vitamin E
0.43 mg
TOP 60%
Vitamin B6
0.098 mg
TOP 65%
Vitamin K
0.9 µg
TOP 78%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

13% 4% 75% 6% 3%
Protein:
Daily Value: 24%
12.1 g of 50 g
24%
Fats:
Daily Value: 5%
3.2 g of 65 g
5%
Carbs:
Daily Value: 26%
76.6 g of 300 g
26%
Water:
Daily Value: 0%
5.1 g of 2,000 g
0%
Other:
3 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 150% 98% 99% 93% 40% 62% 103% 86% 112%
Tryptophan: 140 mg of 280 mg 50%
Threonine: 342 mg of 1,050 mg 33%
Isoleucine: 462 mg of 1,400 mg 33%
Leucine: 844 mg of 2,730 mg 31%
Lysine: 280 mg of 2,100 mg 13%
Methionine: 214 mg of 1,050 mg 20%
Phenylalanine: 596 mg of 1,750 mg 34%
Valine: 520 mg of 1,820 mg 29%
Histidine: 261 mg of 700 mg 37%

Fat type information

18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g

Fiber content ratio for Melba toast

8% 91%
Sugar: 0.94 g
Fiber: 6.3 g
Other: 69.36 g

All nutrients for Melba toast per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 390kcal 20% 16% 8.3 times more than OrangeOrange
Protein 12.1g 29% 39% 4.3 times more than BroccoliBroccoli
Fats 3.2g 5% 61% 10.4 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 70.3g N/A 7% 1.3 times more than ChocolateChocolate
Carbs 76.6g 26% 6% 2.7 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 3.7mg 46% 15% 1.4 times more than BeefBeef
Calcium 93mg 9% 24% 1.3 times less than MilkMilk
Potassium 202mg 6% 59% 1.4 times more than CucumberCucumber
Magnesium 59mg 14% 20% 2.4 times less than AlmondAlmond
Sugar 0.94g N/A 67% 9.5 times less than Coca-ColaCoca-Cola
Fiber 6.3g 25% 16% 2.6 times more than OrangeOrange
Copper 0.29mg 32% 25% 2 times more than ShiitakeShiitake
Zinc 2.01mg 18% 39% 3.1 times less than BeefBeef
Phosphorus 196mg 28% 39% 1.1 times more than Chicken meatChicken meat
Sodium 598mg 26% 16% 1.2 times more than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.43mg 3% 60% 3.4 times less than KiwifruitKiwifruit
Selenium 34.8µg 63% 28%
Manganese 1.13mg 49% 31%
Vitamin B1 0.41mg 34% 21% 1.6 times more than Pea rawPea raw
Vitamin B2 0.27mg 21% 30% 2.1 times more than AvocadoAvocado
Vitamin B3 4.11mg 26% 40% 2.3 times less than Turkey meatTurkey meat
Vitamin B5 0.69mg 14% 46% 1.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.1mg 8% 65% 1.2 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.9µg 1% 78% 112.9 times less than BroccoliBroccoli
Folate 124µg 31% 22% 2 times more than Brussels sproutBrussels sprout
Saturated Fat 0.45g 2% 70% 13.2 times less than BeefBeef
Monounsaturated Fat 0.78g N/A 67% 12.5 times less than AvocadoAvocado
Polyunsaturated fat 1.28g N/A 40% 36.8 times less than WalnutWalnut
Tryptophan 0.14mg 0% 73% 2.2 times less than Chicken meatChicken meat
Threonine 0.34mg 0% 77% 2.1 times less than BeefBeef
Isoleucine 0.46mg 0% 75% 2 times less than Salmon rawSalmon raw
Leucine 0.84mg 0% 75% 2.9 times less than Tuna BluefinTuna Bluefin
Lysine 0.28mg 0% 82% 1.6 times less than TofuTofu
Methionine 0.21mg 0% 75% 2.2 times more than QuinoaQuinoa
Phenylalanine 0.6mg 0% 72% 1.1 times less than EggEgg
Valine 0.52mg 0% 75% 3.9 times less than Soybean rawSoybean raw
Histidine 0.26mg 0% 76% 2.9 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 390
% Daily Value*
5%
Total Fat 3g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
26%
Sodium 598mg
26%
Total Carbohydrate 77g
24%
Dietary Fiber 6g
Total Sugars g
Includes ? g Added Sugars
Protein 12g
Vitamin D 0mcg 0%

Calcium 93mg 9%

Iron 4mg 50%

Potassium 202mg 6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Melba toast nutrition infographic

Melba toast nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174977/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.