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Grilled cheese sandwich Calories
Toasted cheese sandwich; energy-dense and a good source of calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled cheese sandwich (140 g) has 462 calories. That works out to 330 calories per 100 g. It contains 39.2 g of carbs, 18.9 g of protein, 25.2 g of fat and 2.5 g of fiber. Its 364 mg of Phosphorus covers 52% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Grilled cheese sandwich Nutrition Facts
Selected: 1 piece (medium) · 140 g
462
KCAL / 140G
Carbs
39.2g
· 14% DV
Protein
18.9g
· 38% DV
Fat
25.2g
· 32% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 16% · Fat 50%
Grilled cheese sandwich nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 462 kcal | |
| Total fat | 25.2 g | 32% |
| Saturated fat | 11.48 g | 57% |
| Trans fat | 0.42 g | |
| Sodium | 868 mg | 38% |
| Total carbohydrate | 39.2 g | 14% |
| Fiber | 2.5 g | 9% |
| Protein | 18.9 g | 38% |
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 sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 462 kcal |
| 1 slice (thin) | 45 g | 149 kcal |
| ½ piece (half) | 70 g | 231 kcal |
| 1 slice (thick) | 70 g | 231 kcal |
| 1 piece (small) | 90 g | 297 kcal |
| 100 g | 100 g | 330 kcal |
| 1 piece (large) | 190 g | 627 kcal |
| 1 serving (double) | 220 g | 726 kcal |
Calculated from 330 calories per 100 g.
Frequently Asked Questions About Grilled cheese sandwich
What is in a grilled cheese sandwich?
A grilled cheese sandwich is made with bread and cheese, usually cooked in a pan until the bread browns and the cheese melts. Recipes vary: some add tomato, onion, or other fillings, but those are optional.
What is the best cheese for a grilled cheese sandwich?
Cheddar is a popular choice for a grilled cheese sandwich because it melts well and has a pronounced flavor. American-style cheese melts especially smoothly; combining it with a sharper cheese can add flavor without sacrificing a creamy texture.
How do you make a grilled cheese sandwich?
Butter the outside of two bread slices, place cheese between them, and cook in a pan over medium-low heat. Turn the sandwich when the first side is golden, then cook until the cheese has melted and the second side is browned.
Why does my grilled cheese sandwich get soggy?
A grilled cheese sandwich can turn soggy if the heat is too low, the bread is very moist, or wet fillings release liquid. Use moderately thick, dry bread, avoid overfilling, and cook it until both sides are crisp.
What bread is best for a grilled cheese sandwich?
Sandwich bread, sourdough, and country-style bread all work well for grilled cheese. Choose slices sturdy enough to hold the cheese but not so thick that the outside browns before the filling melts; very airy bread can be harder to handle.
What goes well with a grilled cheese sandwich?
Tomato soup is a classic pairing for a grilled cheese sandwich because its acidity balances the rich, melted cheese. A crisp salad, pickles, or sliced vegetables also make a good side when you want something lighter.
Can you make a grilled cheese sandwich without butter?
Yes, you can make a grilled cheese sandwich without butter. Cook it in a nonstick pan or spread a little olive oil or mayonnaise on the outside of the bread; the surface may brown differently, but the cheese will still melt.
Can you freeze a grilled cheese sandwich?
Yes, a grilled cheese sandwich can be frozen, though the bread may lose some crispness after thawing. Let it cool, wrap it tightly, and reheat it in a skillet or toaster oven so the outside crisps as the cheese warms.
How do you keep cheese from leaking out of a grilled cheese sandwich?
To keep cheese inside a grilled cheese sandwich, leave a small border around the bread and avoid overfilling it. Use slices that fit the bread, then cook over moderate heat so the bread does not brown before the cheese softens.
Is a grilled cheese sandwich a good lunch?
Yes, a grilled cheese sandwich can be a convenient lunch, especially when paired with vegetables, salad, or soup. For a more filling version, add a protein-rich side rather than piling on extra cheese or fatty fillings.
Grilled cheese sandwich Vitamins & Minerals
Vitamins
B12
0.98µg · 41% DV
B2
0.39mg · 30% DV
Biotin
8.4µg · 28% DV
B1
0.31mg · 26% DV
Minerals
Phosphorus
364mg · 52% DV
Selenium
25µg · 45% DV
Calcium
448mg · 45% DV
Sodium
868mg · 38% DV
Potassium ⭐
238mg · 7% DV
Grilled cheese sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled cheese sandwich
To burn the 462 calories in 1 piece (medium) (140 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 sandwich?
A grilled cheese sandwich is made by toasting bread around a filling of cheese until the outside is crisp and the cheese melts. In the United States, it is often cooked in a pan with butter; versions elsewhere may use a sandwich press and local cheeses or breads.
It is usually served hot for lunch or a quick supper, sometimes with tomato soup, a salad or pickles. The bread-and-cheese combination makes it energy-dense, while the cheese contributes protein and calcium. For a lighter sandwich, use a modest amount of cheese, go easy on the butter and add tomato or other vegetables.
How Nutritious Is Grilled 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 Grilled 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 Grilled cheese sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Grilled 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
Grilled cheese sandwich Fat Profile
SATURATED
11.48g
MONOUNSATURATED
7.84g
POLYUNSATURATED
2.94g
Omega 6:3 ratio 24.2:1
Above the ideal 4:1 (24.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.