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A toasted artisan-bread sandwich, estimated here as a typical cheese toastie.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (whole) of Artisan grilled cheese toastie (180 g) has 549 calories. That works out to 305 calories per 100 g. It contains 57.6 g of carbs, 22.5 g of protein, 24.3 g of fat and 4 g of fiber. Its 32.4 µg of Selenium covers 59% of the Daily Value. Its glycemic index is 55 (high), so it raises blood sugar quickly.
Selected: 1 piece (whole) · 180 g
549
KCAL / 180G
Carbs
57.6g
· 21% DV
Protein
22.5g
· 45% DV
Fat
24.3g
· 31% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 17% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 549 kcal | |
| Total fat | 24.3 g | 31% |
| Saturated fat | 10.98 g | 55% |
| Trans fat | 0.45 g | |
| Sodium | 1116 mg | 49% |
| Total carbohydrate | 57.6 g | 21% |
| Fiber | 4 g | 14% |
| Protein | 22.5 g | 45% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 180 g | 549 kcal |
| 1 ounce (medium) | 28.4 g | 86 kcal |
| 1 slice (thick) | 90 g | 275 kcal |
| 100 g | 100 g | 305 kcal |
| 1 piece (small) | 120 g | 366 kcal |
| 1 serving (medium) | 150 g | 458 kcal |
| 1 serving (large) | 220 g | 671 kcal |
| 1 piece (large) | 240 g | 732 kcal |
| 2 piece (double) | 360 g | 1098 kcal |
Calculated from 305 calories per 100 g.
A good melting cheddar is a reliable base for an artisan grilled cheese toastie, while Gruyère adds a nuttier flavour. Combining a flavourful cheese with a softer, stretchy one gives you both taste and melt without making the filling overly greasy.
Choose a sturdy artisan loaf, such as sourdough, that can hold the cheese without collapsing. A very dense slice may brown before the centre melts, so cut the bread evenly and avoid oversized pieces that are hard to heat through.
Layer cheese between two slices of artisan bread, then cook the sandwich in a preheated pan over moderate heat. Turn it when the underside is golden and give the cheese time to melt; high heat can scorch the crust while leaving the middle cool.
An artisan grilled cheese toastie usually turns soggy when wet fillings release moisture into the bread or it is cooked too slowly without browning. Pat vegetables dry, avoid overfilling, and let the cooked sandwich rest briefly on a rack rather than a flat plate.
The cheese may be too thickly sliced, too cold, or a variety that melts poorly. Use thin, even slices and moderate heat, then cover the pan briefly to warm the centre. Keep the heat controlled so the bread does not burn first.
A pan gives you more control over the crust and makes it easier to check when the cheese melts. A sandwich press is faster and heats both sides at once, but strong pressure can squeeze cheese out of an artisan grilled cheese toastie.
Butter gives an artisan grilled cheese toastie a rich, familiar flavour, while a thin layer of mayonnaise can brown evenly and create a crisp crust. Spread either one on the outside of the bread, not between the bread and cheese.
Reheat an artisan grilled cheese toastie in a dry skillet or oven so the bread can crisp again as the cheese warms. Avoid wrapping it tightly while hot, because trapped steam softens the crust; a microwave is convenient but usually leaves the bread chewy.
Yes, but freezing can make the bread less crisp and alter the cheese’s texture. For a better result, freeze the assembled, uncooked artisan grilled cheese toastie well wrapped, then thaw it and cook it in a pan or sandwich press.
Tomato soup is a classic pairing for an artisan grilled cheese toastie because its acidity balances the rich, melted cheese. A crisp green salad, pickles, or sliced apple also works well when you want a lighter or fresher side.
Vitamins
B12
0.99µg · 41% DV
B1
0.4mg · 33% DV
B2
0.4mg · 31% DV
B3
3.78mg · 24% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
378mg · 54% DV
Sodium
1116mg · 49% DV
Calcium
441mg · 44% DV
Potassium ⭐
306mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 549 calories in 1 piece (whole) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
An artisan grilled cheese toastie is made by sandwiching cheese between slices of crusty, often naturally textured bread, then grilling until the outside is crisp and the middle melts. It’s a cafe-style take on the familiar grilled-cheese sandwich and toastie, enjoyed in many places as a quick lunch or comforting snack.
Expect a crunchy edge, tender bread and gooey cheese. The bread makes it a carbohydrate-rich choice, while the cheese adds protein and fat. Serve it with tomato soup, sliced tomatoes or a crisp salad; choosing a modest amount of cheese and adding vegetables makes for a lighter, more balanced plate.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
10.98g
MONOUNSATURATED
7.56g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.