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Herb Cheese Sandwich Calories
Sandwich with fresh herbs and cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Herb Cheese Sandwich (130 g) has 319 calories. That works out to 245 calories per 100 g. It contains 39.7 g of carbs, 12 g of protein, 12.2 g of fat and 3 g of fiber. Its 0.7 µg of B12 covers 27% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Herb Cheese Sandwich Nutrition Facts
Selected: 1 piece (medium) · 130 g
319
KCAL / 130G
Carbs
39.7g
· 14% DV
Protein
12g
· 24% DV
Fat
12.2g
· 16% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 15% · Fat 35%
Herb Cheese Sandwich nutrition facts table · 1 piece (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 5.85 g | 29% |
| Trans fat | 0.07 g | |
| Sodium | 546 mg | 24% |
| Total carbohydrate | 39.7 g | 14% |
| Fiber | 3 g | 11% |
| Protein | 12 g | 24% |
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 Medium Herb Cheese Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 130 g | 319 kcal |
| 1 piece (extra small) | 65 g | 159 kcal |
| 1 piece (small) | 90 g | 221 kcal |
| 100 g | 100 g | 245 kcal |
| 1 serving (medium) | 150 g | 368 kcal |
| 1 piece (large) | 180 g | 441 kcal |
| 1 serving (large) | 200 g | 490 kcal |
| 2 piece (double) | 260 g | 637 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Herb Cheese Sandwich
How do you make an Herb Cheese Sandwich?
To make an Herb Cheese Sandwich, layer cheese and fresh herbs between slices of bread. Parsley, dill, rocket, or lettuce work well; add tomato or cucumber if you like, but dry washed greens thoroughly so they do not make the bread soggy.
What herbs go best in an Herb Cheese Sandwich?
Parsley, dill, chives, and basil all work well in an Herb Cheese Sandwich. Choose herbs that complement your cheese, and chop leafy herbs finely so their flavour is distributed through each bite rather than concentrated in one spot.
What cheese is best for an Herb Cheese Sandwich?
A mild, sliceable cheese is an easy choice for an Herb Cheese Sandwich, while a soft cheese makes a creamier filling. For a toasted version, choose cheese that melts well; fresh herbs can be added after heating to preserve their flavour.
Can you grill an Herb Cheese Sandwich?
Yes, you can grill an Herb Cheese Sandwich. Brush or lightly butter the outside of the bread and cook until crisp and the cheese softens; add delicate fresh herbs after grilling if you want them to keep their colour and fresh taste.
What bread works best for an Herb Cheese Sandwich?
Sourdough, whole-wheat bread, and sturdy sandwich bread all hold an Herb Cheese Sandwich well. A bread with a firm crumb is especially useful if you are adding juicy vegetables, since it is less likely to soften quickly.
Can you add tomato to an Herb Cheese Sandwich?
Yes, tomato goes well in an Herb Cheese Sandwich, adding freshness and acidity to the cheese. Pat tomato slices dry and add them just before eating, or place them between the cheese and bread to help keep the bread from getting soggy.
How do you keep an Herb Cheese Sandwich from getting soggy?
Keep an Herb Cheese Sandwich from getting soggy by drying the herbs well, using firm bread, and limiting wet fillings. If packing it for later, carry tomato separately and add it just before eating; refrigerate the sandwich in a sealed container.
Can you make an Herb Cheese Sandwich ahead for lunch?
Yes, you can make an Herb Cheese Sandwich ahead for lunch and keep it refrigerated in a sealed container. For better texture, leave juicy vegetables out until serving and use dry herbs; avoid leaving a cheese sandwich unrefrigerated for an extended time.
What can you serve with an Herb Cheese Sandwich?
An Herb Cheese Sandwich pairs well with a simple salad, vegetable sticks, or soup. For a lighter lunch, serve it with fresh vegetables; if the sandwich is already filling, a small side is usually enough.
Can you freeze an Herb Cheese Sandwich?
You can freeze an Herb Cheese Sandwich, but fresh herbs may turn limp and watery after thawing, and the bread can lose its texture. It is usually better to freeze the bread and cheese separately, then add fresh herbs when assembling.
Herb Cheese Sandwich Vitamins & Minerals
Vitamins
B12
0.65µg · 27% DV
Vitamin K
23.4µg · 19% DV
B2
0.25mg · 19% DV
Vitamin A
143µg · 16% DV
Minerals
Sodium
546mg · 24% DV
Calcium
221mg · 22% DV
Phosphorus
143mg · 20% DV
Manganese
0.42mg · 18% DV
Potassium ⭐
195mg · 6% DV
Herb Cheese Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herb Cheese Sandwich
To burn the 319 calories in 1 piece (medium) (130 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 Herb Cheese Sandwich?
An Herb Cheese Sandwich brings cheese and fresh herbs together between slices of bread. The cheese, herbs and bread can vary, so it is better understood as a simple sandwich combination than a dish tied to one particular region. Parsley, dill or chives work well, adding a fresh note to the cheese’s creamy, savoury taste.
It makes an easy breakfast or lunch, travels well for work or school, and can be served with a cup of tea or coffee. The bread contributes much of its carbohydrate, while the cheese provides some protein: each 100 g contains 9.2 g. Add tomatoes or crisp greens for freshness, or choose wholegrain bread for a heartier version.
How Nutritious Is Herb Cheese 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 Herb Cheese 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 Herb Cheese Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Herb Cheese Sandwich Good For?
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
Herb Cheese Sandwich Fat Profile
SATURATED
5.85g
MONOUNSATURATED
3.38g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.