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Grilled cheese toast on whole wheat bread Calories
Whole wheat grilled cheese toast with protein and calcium from cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled cheese toast on whole wheat bread (110 g) has 325 calories. That works out to 295 calories per 100 g. It contains 28.4 g of carbs, 15.6 g of protein, 16.9 g of fat and 4.5 g of fiber. Its 313.5 mg of Phosphorus covers 45% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Grilled cheese toast on whole wheat bread Nutrition Facts
Selected: 1 piece (medium) · 110 g
325
KCAL / 110G
Carbs
28.4g
· 10% DV
Protein
15.6g
· 31% DV
Fat
16.9g
· 22% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 19% · Fat 46%
Grilled cheese toast on whole wheat bread nutrition facts table · 1 piece (medium) (110 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | |
| Total fat | 16.9 g | 22% |
| Saturated fat | 8.91 g | 45% |
| Trans fat | 0.31 g | |
| Sodium | 616 mg | 27% |
| Total carbohydrate | 28.4 g | 10% |
| Fiber | 4.5 g | 16% |
| Protein | 15.6 g | 31% |
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 Grilled cheese toast on whole wheat bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 110 g | 325 kcal |
| 1 slice (half) | 55 g | 162 kcal |
| 1 piece (small) | 80 g | 236 kcal |
| 1 serving (half) | 95 g | 280 kcal |
| 100 g | 100 g | 295 kcal |
| 1 piece (large) | 150 g | 443 kcal |
| 1 serving (jumbo) | 180 g | 531 kcal |
| 2 piece (double) | 220 g | 649 kcal |
Calculated from 295 calories per 100 g.
Frequently Asked Questions About Grilled cheese toast on whole wheat bread
How do you make grilled cheese toast on whole wheat bread?
To make grilled cheese toast on whole wheat bread, put sliced or grated cheese between two slices of bread. Toast it in a sandwich press or a skillet until the bread is browned and the cheese has melted; use moderate heat so the outside does not burn first.
What cheese melts best in grilled cheese toast on whole wheat bread?
Cheddar melts reliably and gives grilled cheese toast on whole wheat bread a familiar sharp, savory flavor. American-style cheese, mozzarella, or a blend can also work; choose a cheese that melts smoothly rather than a very dry, crumbly one.
Is grilled cheese toast on whole wheat bread a good breakfast?
Yes, grilled cheese toast on whole wheat bread can be a convenient breakfast, with protein and calcium from the cheese. Add fruit or fresh vegetables on the side for variety, and go easy on extra butter or oil if you want a less rich meal.
How do you keep grilled cheese toast on whole wheat bread from getting soggy?
Keep wet fillings and sauces out of grilled cheese toast on whole wheat bread, or serve them on the side. Pat juicy ingredients dry before adding them, and cook the toast soon after assembling so moisture has less time to soften the bread.
Why does cheese leak out of grilled cheese toast on whole wheat bread?
Cheese usually leaks from grilled cheese toast on whole wheat bread when the filling reaches the edges or the sandwich is overstuffed. Keep a small border around the bread, use an even layer of cheese, and avoid pressing the sandwich excessively.
Can you make grilled cheese toast on whole wheat bread in a pan instead of a sandwich press?
Yes, grilled cheese toast on whole wheat bread cooks well in a skillet. Heat the pan over medium-low heat, turn the sandwich once the underside is golden, and allow enough time for the cheese to melt before the bread gets too dark.
Is grilled cheese toast on whole wheat bread good for weight loss?
It can fit a weight-loss meal plan if the portion works for you. Make grilled cheese toast on whole wheat bread with a moderate amount of cheese and little added fat, then pair it with vegetables or soup instead of adding a second rich side.
What goes well with grilled cheese toast on whole wheat bread?
Tomato soup is a classic pairing for grilled cheese toast on whole wheat bread. A crisp salad, sliced tomatoes, pickles, or fresh fruit also complements its warm, savory flavor without needing extra fillings in the toast.
Can you prepare grilled cheese toast on whole wheat bread ahead of time?
It is better to assemble grilled cheese toast on whole wheat bread shortly before cooking, because the cheese and any moist additions can make the bread soft while it sits. You can prepare the ingredients ahead and keep them separate until you are ready to toast.
How should you store and reheat leftover grilled cheese toast on whole wheat bread?
Refrigerate leftover grilled cheese toast on whole wheat bread in a covered container once it has cooled. Reheat it in a skillet, toaster oven, or sandwich press to restore some crispness; a microwave warms it quickly but tends to soften the bread.
Grilled cheese toast on whole wheat bread Vitamins & Minerals
Vitamins
B12
0.68µg · 28% DV
B2
0.32mg · 25% DV
Biotin
6.6µg · 22% DV
B3
3.41mg · 21% DV
Minerals
Phosphorus
314mg · 45% DV
Selenium
20µg · 36% DV
Manganese
0.79mg · 34% DV
Calcium
341mg · 34% DV
Sodium
616mg · 27% DV
Potassium ⭐
231mg · 7% DV
Grilled cheese toast on whole wheat bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled cheese toast on whole wheat bread
To burn the 325 calories in 1 piece (medium) (110 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 toast on whole wheat bread?
Grilled cheese toast on whole wheat bread is made by placing cheese between slices of whole wheat bread and toasting them until the bread is crisp and the cheese softens. It is a whole-grain take on the familiar toasted cheese sandwich, with the choice of cheese and seasoning varying from kitchen to kitchen.
It works as a quick breakfast, lunch or snack; serve it hot, on its own or with a simple salad, sliced tomatoes or soup. The cheese contributes protein, while whole wheat bread adds fibre, making it more sustaining than a toast made with refined white bread. For a lighter plate, use a moderate amount of cheese and add fresh vegetables on the side.
How Nutritious Is Grilled cheese toast on whole wheat bread?
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 toast on whole wheat bread 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 toast on whole wheat bread Contain Allergens?
Contains these allergens:
Which Diets Is Grilled cheese toast on whole wheat bread Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Grilled cheese toast on whole wheat bread Fat Profile
SATURATED
8.91g
MONOUNSATURATED
4.73g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 17.8:1
Above the ideal 4:1 (17.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.