Bread and gooey, melted cheese: There are few food combinations that are more comforting (and easy to prepare) than that. To top it off, there arent many calories in a grilled cheese sandwich, and eating one could provide you with several nutrients your body needs.
For a fully prepared grilled cheese sandwich, calories come in at just under 400. Lowering the calories in a cheese sandwich is tough with limited options for swapping ingredients, but you can ensure youre getting a nutrient-dense meal by keeping a few things in mind.
A grilled cheese sandwich made with white bread and American cheese has 378 calories. If you use whole wheat bread instead, youll get 377 calories from your meal, along with more protein and fiber.
The number of calories in a grilled cheese sandwich can vary depending on factors such as the type of bread, cheese, butter or oil used, and any additional ingredients. On average, a basic grilled cheese sandwich made with two slices of bread and one slice of cheese could contain around 300 to 450 calories.
Grilled Cheese Sandwich Vitamins and Minerals
Eating a grilled cheese sandwich will give you a generous amount of some other important nutrients, too. According to the USDA, one sandwich provides:
- Calcium: 51% DV
- Phosphorus: 31% DV
- Vitamin B12: 26% DV
- Vitamin A: 24% DV
- Vitamin D: 14% DV
- Iron: 14% DV
- Zinc: 13% DV
Thanks to the cheese, your grilled cheese sandwich may be high in sodium. Adults should not exceed 2,300 milligrams of sodium per day, according to the USDA 2020-2025 Dietary Guidelines for Americans. The American Heart Association recommends taking in 1,500 milligrams of sodium per day or less to reduce the risk of heart disease and other complications.
Making Your Grilled Cheese Sandwich Healthier
The Mayo Clinic recommends swapping the white bread for whole wheat or whole grain bread. While this wont necessarily save you many calories, it provides more complex carbohydrates than white bread. A whole wheat grilled cheese sandwich will give you more protein, fiber, vitamins and minerals than one made with white bread, per the USDA.
You can also use sourdough or gluten-free bread, if those fit into your diet plan.
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FAQ
How many calories is in a grilled cheese?
Is homemade grilled cheese healthy?
How many calories in a homemade cheese sandwich?
Is grilled cheese high calorie?
How many calories are in a grilled cheese sandwich?
A grilled cheese sandwich made with white bread and American cheese has 378 calories. If you use whole wheat bread instead, you’ll get 377 calories from your meal, along with more protein and fiber. According to the USDA, a grilled cheese sandwich made with American cheese and white bread will give you: Total fat: 21.8 g
How do you make grilled cheese healthier?
Slapping a hunk of butter in your pan or slathering your bread with mayo are common ways to prepare grilled cheese. Lots of butter and mayo adds extra calories and saturated fat. To lower your saturated fat intake, try using avocado oil or olive oil in your pan instead of butter. Grilled cheese can be made a little bit healthier.
Do you like grilled cheese?
I don’t love that. Grilled cheese can attribute its high fat and calories to the butter spread on the outside of the bread to make it crispy and the copious amounts of cheese in the middle. Pair that with a couple of slices of plain white bread and you have a nutritional disaster.
Is grilled cheese healthy?
Grilled cheese can be made a little bit healthier. Start with fiber-rich whole grain bread, choose flavorful cheese, try some plant-based toppings, and use a healthy fat when cooking. Grilled cheese offers a range of nutrients that can promote health benefits, including increased muscle mass and stronger teeth and bones.