Crackers, melba toast, plain
Whole food · Baked Products
Photo: Wikipedia
Melba toast is a dry, crisp, and delicately thin toast, typically made from white or whole-wheat bread. It offers a satisfying, brittle crunch with a mild, toasted wheat flavor. Nutritionally, it's a concentrated source of carbohydrates with a notable amount of protein for a bread product.
Calorie split: 13% protein · 80% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love its delicate, shattering crunch and neutral flavor, which makes it the perfect blank canvas for both savory and sweet toppings. Its long shelf life and lightness also make it a reliable pantry staple for impromptu snacks or elegant appetizers.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, making it less ideal for those managing diabetes or seeking sustained energy. It is also a common vehicle for high-sodium or high-fat toppings. To counteract this, pair it with protein-rich spreads like hummus or cottage cheese, or with healthy fats like avocado or a thin layer of nut butter to slow digestion.
Key benefits
- Provides quick, easily digestible energy from its high carbohydrate content.
- Offers a good source of plant-based protein for a bread product.
- Low in fat, making it a lean carbohydrate option.
- Contains dietary fiber, especially if made from whole grains.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
It is named after the famous Australian opera singer Dame Nellie Melba, created by chef Auguste Escoffier in 1897 to honor her recovery from illness.
Full nutrition (USDA data · scales with serving)
| Water | 5.1 g |
| Energy | 390 kcal |
| Energy | 1632 kj |
| Protein | 12.1 g |
| Total lipid (fat) | 3.2 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 76.6 g |
| Fiber, total dietary | 6.3 g |
| Total Sugars | 0.94 g |
| Calcium, Ca | 93.0 mg |
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 59.0 mg |
| Phosphorus, P | 196 mg |
| Potassium, K | 202 mg |
| Sodium, Na | 598 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.29 mg |
| Manganese, Mn | 1.1 mg |
| Selenium, Se | 34.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.41 mg |
| Riboflavin | 0.27 mg |
| Niacin | 4.1 mg |
| Pantothenic acid | 0.69 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 124 ug |
| Folic acid | 98.0 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 193 ug |
| Choline, total | 19.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 74.0 ug |
| Vitamin E (alpha-tocopherol) | 0.43 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.45 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.35 g |
| SFA 18:0 | 0.09 g |
| Fatty acids, total monounsaturated | 0.78 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.76 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.34 g |
| Isoleucine | 0.46 g |
| Leucine | 0.84 g |
| Lysine | 0.28 g |
| Methionine | 0.21 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.60 g |
| Tyrosine | 0.34 g |
| Valine | 0.52 g |
| Arginine | 0.43 g |
| Histidine | 0.26 g |
| Alanine | 0.40 g |
| Aspartic acid | 0.53 g |
| Glutamic acid | 4.1 g |
| Glycine | 0.42 g |
| Proline | 1.4 g |
| Serine | 0.59 g |
FAQ
What is the difference between melba toast and regular toast?
Melba toast is baked twice, making it much drier, crispier, and thinner than regular toast, which is typically toasted only once. This double-baking gives it a longer shelf life and a signature shattering crunch.
Is melba toast healthy?
It can be part of a balanced diet. It's low in fat and provides protein and carbs, but it's calorie-dense and has a high glycemic index. Its healthiness depends heavily on portion size and what you pair it with.
How should I store melba toast?
Store it in its original sealed packaging or an airtight container in a cool, dry place. Exposure to air will quickly make it lose its crispness and become stale.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.90 kcal/g · 12% calories from protein · 6.3 g fiber · 0.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.96 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.