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Grilled Cheese and Deli Meat Sandwich Calories
Provides protein and calcium; high in sodium and saturated fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Grilled Cheese and Deli Meat Sandwich (180 g) has 517 calories. That works out to 287 calories per 100 g. It contains 40.3 g of carbs, 27.4 g of protein, 27.7 g of fat and 2.3 g of fiber. Its 45 µg of Selenium covers 82% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Grilled Cheese and Deli Meat Sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
517
KCAL / 180G
Carbs
40.3g
· 15% DV
Protein
27.4g
· 55% DV
Fat
27.7g
· 36% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 21% · Fat 48%
Grilled Cheese and Deli Meat Sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 517 kcal | |
| Total fat | 27.7 g | 36% |
| Saturated fat | 12.78 g | 64% |
| Trans fat | 0.45 g | |
| Sodium | 1638 mg | 71% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 2.3 g | 8% |
| Protein | 27.4 g | 55% |
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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How Many Calories in 1 Serving of Grilled Cheese and Deli Meat Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 517 kcal |
| 1 piece (half) | 90 g | 258 kcal |
| 100 g | 100 g | 287 kcal |
| 1 serving (small) | 130 g | 373 kcal |
| 1 piece (whole) | 180 g | 517 kcal |
| 2 piece (half) | 180 g | 517 kcal |
| 1 serving (large) | 250 g | 718 kcal |
| 2 serving (double) | 360 g | 1033 kcal |
Calculated from 287 calories per 100 g.
Frequently Asked Questions About Grilled Cheese and Deli Meat Sandwich
What is in a grilled cheese and deli meat sandwich?
A grilled cheese and deli meat sandwich usually has bread, melting cheese and sliced deli meat such as ham or turkey. The exact meat and extras vary, so check the recipe if you need to avoid a particular ingredient.
What deli meat works best in a grilled cheese and deli meat sandwich?
Ham and turkey are popular in a grilled cheese and deli meat sandwich because their mild flavors pair well with melted cheese. Salami works too, but its stronger, saltier taste can dominate if you use thick slices.
What cheese melts best in a grilled cheese and deli meat sandwich?
Cheddar, American-style cheese and mozzarella all melt well in a grilled cheese and deli meat sandwich. Use thin slices or grated cheese so it melts before the bread gets too dark.
How do you keep a grilled cheese and deli meat sandwich from getting soggy?
Keep a grilled cheese and deli meat sandwich crisp by avoiding wet fillings or patting them dry before assembly. Place cheese against the bread to create a barrier, and add juicy ingredients sparingly.
Is a skillet or sandwich press better for a grilled cheese and deli meat sandwich?
Either works for a grilled cheese and deli meat sandwich. A press cooks both sides at once, while a skillet gives you more control over browning; cook over moderate heat so the cheese melts before the bread burns.
Why does cheese leak out of a grilled cheese and deli meat sandwich?
Cheese usually leaks from a grilled cheese and deli meat sandwich when the filling reaches the edge or the sandwich is pressed too hard. Leave a small border around the bread and use enough cheese to bind the filling without overstuffing it.
Can you add mustard or pickles to a grilled cheese and deli meat sandwich?
Yes, mustard or pickles can add a sharp, tangy contrast to a grilled cheese and deli meat sandwich. Use pickles sparingly and drain them well, since their moisture can soften the bread.
Should you butter the bread for a grilled cheese and deli meat sandwich?
Butter is a good option for the outside of a grilled cheese and deli meat sandwich, where it helps the bread brown in a skillet. Spread a thin, even layer so the sandwich crisps without becoming greasy.
How should you reheat a grilled cheese and deli meat sandwich?
Reheat a grilled cheese and deli meat sandwich in a skillet or sandwich press to restore its crisp exterior while warming the filling. A microwave heats it quickly but usually leaves the bread soft.
What should you serve with a grilled cheese and deli meat sandwich?
Tomato soup is a classic pairing for a grilled cheese and deli meat sandwich, and a green salad makes a fresher side. Choose a simple accompaniment so it does not overpower the salty, cheesy filling.
Grilled Cheese and Deli Meat Sandwich Vitamins & Minerals
Vitamins
B12
1.53µg · 64% DV
B1
0.5mg · 42% DV
B3
6.12mg · 38% DV
B2
0.47mg · 36% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
513mg · 73% DV
Sodium
1638mg · 71% DV
Calcium
594mg · 59% DV
Potassium ⭐
351mg · 10% DV
Grilled Cheese and Deli Meat Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Cheese and Deli Meat Sandwich
To burn the 517 calories in 1 serving (medium) (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.
What is Grilled Cheese and Deli Meat Sandwich?
A Grilled Cheese and Deli Meat Sandwich is a Turkish-style pressed toast made with bread, kaşar—a mild Turkish semi-hard cheese—and deli meat such as salami or sucuk. It is a familiar quick bite from Turkish cafés and snack bars, and is easy to make at home.
The bread turns crisp while the cheese melts around the savoury filling. In Turkey, it is often eaten at breakfast or as a quick lunch, sometimes with tea, pickles or ayran; elsewhere, it works as a filling grilled sandwich for lunch. It provides protein and calcium, but is also high in sodium and saturated fat. Use a modest amount of filling and serve it with salad for a lighter meal.
How Nutritious Is Grilled Cheese and Deli Meat Sandwich?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Is Grilled Cheese and Deli Meat Sandwich Processed?
NOVA 3
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.
Does Grilled Cheese and Deli Meat Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Grilled Cheese and Deli Meat Sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Grilled Cheese and Deli Meat Sandwich Fat Profile
SATURATED
12.78g
MONOUNSATURATED
8.64g
POLYUNSATURATED
2.97g
Omega 6:3 ratio 14.5:1
Above the ideal 4:1 (14.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.