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Whole wheat cheese sandwich Calories
Whole wheat bread and cheese sandwich providing moderate protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat cheese sandwich (120 g) has 348 calories. That works out to 290 calories per 100 g. It contains 33.6 g of carbs, 16.2 g of protein, 16.8 g of fat and 5.8 g of fiber. Its 312 mg of Phosphorus covers 45% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat cheese sandwich Nutrition Facts
Selected: 1 piece (medium) · 120 g
348
KCAL / 120G
Carbs
33.6g
· 12% DV
Protein
16.2g
· 32% DV
Fat
16.8g
· 22% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 18% · Fat 44%
Whole wheat cheese sandwich nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 348 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 7.44 g | 37% |
| Trans fat | 0.24 g | |
| Sodium | 624 mg | 27% |
| Total carbohydrate | 33.6 g | 12% |
| Fiber | 5.8 g | 21% |
| Protein | 16.2 g | 32% |
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 Whole wheat cheese sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 348 kcal |
| ½ piece (half) | 60 g | 174 kcal |
| 2 slice (thin) | 70 g | 203 kcal |
| 1 piece (small) | 90 g | 261 kcal |
| 2 slice (thick) | 90 g | 261 kcal |
| 100 g | 100 g | 290 kcal |
| 1 serving (medium) | 120 g | 348 kcal |
| 1 piece (large) | 170 g | 493 kcal |
| 1 pack (double) | 180 g | 522 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About Whole wheat cheese sandwich
How do you make a whole wheat cheese sandwich?
To make a whole wheat cheese sandwich, place cheese between two slices of whole wheat bread. Add lettuce, tomato, or cucumber if you like, and pat wet vegetables dry first so the bread is less likely to turn soggy.
What cheese is best for a whole wheat cheese sandwich?
Cheddar, Swiss, mozzarella, and provolone all work well in a whole wheat cheese sandwich. Cheddar and provolone melt readily for a hot sandwich, while mozzarella has a milder flavor; use a firm cheese if you are packing it cold.
Can you toast a whole wheat cheese sandwich?
Yes, a whole wheat cheese sandwich can be toasted in a skillet, sandwich press, or toaster oven. Use medium heat so the bread browns before the cheese leaks out, and turn the sandwich once if you are using a skillet.
How do you keep a whole wheat cheese sandwich from getting soggy?
Keep a whole wheat cheese sandwich from getting soggy by drying washed vegetables thoroughly and adding wet fillings just before eating. Putting cheese against the bread can also help create a barrier, and packing condiments separately keeps moisture down.
Can you make a whole wheat cheese sandwich the night before?
Yes, you can make a whole wheat cheese sandwich the night before and refrigerate it in a sealed container. Leave juicy tomato and cucumber out until serving, or pack them separately; keep the sandwich chilled rather than at room temperature.
Is a whole wheat cheese sandwich good for lunch boxes?
Yes, a whole wheat cheese sandwich is convenient for a lunch box, but it should stay cold until lunchtime. Pack it with an ice pack, especially in warm weather, and keep cut vegetables or sauces separate to preserve the bread's texture.
Can you freeze a whole wheat cheese sandwich?
You can freeze a whole wheat cheese sandwich, but its texture may suffer after thawing, especially if it contains watery vegetables. Freeze it without tomato, cucumber, or lettuce, wrap it tightly, and add fresh fillings after it has thawed.
What can you add to a whole wheat cheese sandwich?
You can add spinach, arugula, roasted peppers, sliced tomato, or cucumber to a whole wheat cheese sandwich. For a warm version, try mustard or a thin layer of pesto; use modest amounts so the filling does not overwhelm the cheese.
Is a whole wheat cheese sandwich filling enough for a meal?
A whole wheat cheese sandwich can make a satisfying light meal, particularly when you add vegetables and serve it with soup or fruit. If it does not keep you full, add a more substantial side rather than relying on extra spreads.
How long does a whole wheat cheese sandwich last in the fridge?
A whole wheat cheese sandwich is best eaten within a day for good texture. Refrigerate it promptly in a sealed container, and discard it if it has been left at room temperature for more than two hours, or one hour in hot conditions.
Whole wheat cheese sandwich Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B3
3.84mg · 24% DV
B2
0.26mg · 20% DV
B1
0.22mg · 18% DV
Minerals
Phosphorus
312mg · 45% DV
Selenium
22µg · 40% DV
Manganese
0.84mg · 37% DV
Calcium
336mg · 34% DV
Sodium
624mg · 27% DV
Potassium ⭐
228mg · 7% DV
Whole wheat cheese sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat cheese sandwich
To burn the 348 calories in 1 piece (medium) (120 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 Whole wheat cheese sandwich?
A whole wheat cheese sandwich is a simple sandwich made with whole wheat bread and a slice or filling of cheese; it has no single regional origin. The bread is usually heartier and more textured than white bread, while the cheese brings a savoury, creamy or slightly firm contrast, depending on the variety. It works as a quick breakfast, packed lunch or easy snack, and is commonly served with fresh vegetables, soup or a piece of fruit.
Whole wheat bread contributes fibre, and cheese adds protein and calcium, making this more sustaining than a plain bread snack. For a lighter version, use a moderate amount of cheese and add tomato, cucumber or leafy greens. Toasting it briefly is another easy way to bring out the cheese’s flavour without needing extra toppings.
How Nutritious Is Whole wheat 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 Whole wheat 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 Whole wheat cheese sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat cheese sandwich 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
Whole wheat cheese sandwich Fat Profile
SATURATED
7.44g
MONOUNSATURATED
5.16g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.