Figures from Costa UK nutrition information , collected by Boone
Four Cheese Toastie, as published. Calorie split calculated by Boone. How
The Four Cheese Toastie as published, seen four ways.
2 of 3 limits are over 30% in one toastie, the UK front-of-pack mark for high.
Saturated fat is the biggest issue: 13g is 65% of an adult’s daily 20g in one toastie.
Lower saturated fatPrawn Mayo Sandwich →0.7g saturated fat (3%), 280 kcalNHS limits by age: salt goes from 32% for an adult to 63% at age 4 to 6.
For age 4 to 6, salt is the bigger share: 1.9g is 63% of the day’s 3g limit in one toastie.
Lower-salt swapChicken Gyros Style Flatbread →0.82g salt, 27% of the 3g limitFor age 7 to 10, salt is the bigger share: 1.9g is 38% of the day’s 5g limit in one toastie.
Lower-salt swapChicken Gyros Style Flatbread →0.82g salt, 16% of the 5g limitFor age 11 to 17, salt is the bigger share: 1.9g is 32% of the day’s 6g limit in one toastie.
Lower-salt swapChicken Gyros Style Flatbread →0.82g salt, 14% of the 6g limitProtein counts in your favour here, but the saturated fat is still 65% of the adult limit.
24g of protein, #6 on the menu. Per calorie the Prawn Mayo Sandwich gives more: 6.8g per 100 kcal against 5.1g.
Most protein per caloriePrawn Mayo Sandwich →19g protein in 280 kcalHere the 760mg of sodium counts as useful after sweaty exercise.
46g of carbohydrate, with 40% of the energy from fat.
Natural sugars in milk, fruit and veg don’t count. NHS →
For smaller portions: the most nutrition per calorie, against all 551 Costa Coffee items.
More protein per calorie than 77% of the 551 items on the menu.
More fibre per calorie than 37% of the 551 items on the menu.
Costa Coffee does not publish vitamins or minerals for this item, so Boone does not estimate them.
The 2018 model indicates this toastie is less healthy: it scores 13, above the line of 4.
Higher is less healthy; 4 or more would be classed as less healthy under this model. How the score works →
Joint #485 of 551 on the menu for this score (lower is better).
UK Nutrient Profiling Model 2018 →UK law does not require one for food made to order or sold loose, so Boone cannot count the ingredients or list the additives. Allergens are listed above, as published by Costa Coffee. Recipes change, so check in the restaurant if you have an allergy.
BLT Sandwich 21g protein, 2.1g salt419
Mature Cheddar & Roasted Tomato Toastie 19g protein, 1.8g salt430
Roast Chicken & Bacon Toastie 27g protein, 2g salt460
Tuna Melt Panini 26g protein, 1.5g salt462
Four Cheese Toastie 24g protein, 1.9g salt473
Mozzarella & Tomato Panini 21g protein, 1.3g salt493
GF Mozzarella & Pesto Toastie 18g protein, 2.1g salt497
Philly Cheesesteak Toastie 27g protein, 2.9g salt508473 kcal as published. 473 kcal is 24% of a 2,000 kcal adult reference intake.
For a child aged 4 to 6 it is 63% of the day’s 3g salt limit and 15% of the 19g free sugar limit in one item. A Chicken Gyros Style Flatbread has 0.82g of salt, 27% of that salt limit.
2.9g of total sugar as published. Boone estimates 2.9g of it is free sugar: 0.7 teaspoons and 10% of an adult’s 30g daily maximum.
24g, 5.1g per 100 kcal. It ranks #6 of 551 items on the menu for protein. The Prawn Mayo Sandwich gives the most protein for the calories, 6.8g per 100 kcal.
13 on the UK Nutrient Profiling Model 2018, calculated by Boone per 100g. Scores run from -20 to 40, and the higher the score, the less healthy the model rates the food. Foods scoring 4 or more would be classed as less healthy under this model.
As published, wheat, milk and mustard.
Source. Costa UK nutrition information , per item as sold.
Collected. Copied by Boone from Costa Coffee’s published figures. Data checks are led by Murray Dare.
Calculated by Boone. Labelled where it appears.
Limits. NHS free sugar and salt limits by age; UK reference intakes for adults.
