Cheese sandwich, cheddar cheese, on wheat bread
Common food
Photo: Wikipedia
A classic comfort food pairing sharp, creamy cheddar with the nutty, hearty texture of whole wheat bread. The combination offers a satisfying balance of savory richness and earthy grain, delivering a solid protein punch alongside its comforting carbs and fats. It's a simple yet substantial meal that feels both nostalgic and reliably filling.
Calorie split: 20% protein · 34% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People adore its perfect simplicity and the satisfying contrast between the sharp, melted cheese and the sturdy, toasty bread. It's a versatile canvas for countless additions and a nostalgic staple that evokes memories of quick, comforting meals.
⚠️ Watch-outs & how to enjoy it better
The sodium content in both cheese and bread can be high, and the combination is calorie-dense, which may concern those monitoring intake. To counteract, use low-sodium cheese, opt for whole-grain bread with minimal added salt, and pair with a large, leafy green salad or vegetable soup to add volume and nutrients without excess calories.
Key benefits
- Good source of complete protein for muscle maintenance.
- Whole wheat provides dietary fiber and B vitamins.
- Calcium and phosphorus from cheddar support bone health.
- Quick and customizable source of energy.
- Contains conjugated linoleic acid (CLA) from cheddar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Welsh Rarebit' is a sophisticated, sauce-based version of a cheese sandwich, dating back to 18th-century Britain, where the name was a humorous twist on 'Welsh rabbit' to imply it was a more refined dish for the English.
Full nutrition (USDA data · scales with serving)
| Water | 36.8 g |
| Energy | 323 kcal |
| Protein | 16.3 g |
| Total lipid (fat) | 16.3 g |
| Carbohydrate, by difference | 27.7 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 3.2 g |
| Calcium, Ca | 386 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 44.0 mg |
| Phosphorus, P | 286 mg |
| Potassium, K | 143 mg |
| Sodium, Na | 528 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 27.9 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.31 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 51.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 43.0 ug |
| Folate, DFE | 57.0 ug |
| Choline, total | 19.3 mg |
| Vitamin B-12 | 0.44 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 130 ug |
| Retinol | 130 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 37.0 ug |
| Vitamin E (alpha-tocopherol) | 0.51 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 4.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.3 g |
| SFA 4:0 | 0.27 g |
| SFA 6:0 | 0.22 g |
| SFA 8:0 | 0.14 g |
| SFA 10:0 | 0.35 g |
| SFA 12:0 | 0.40 g |
| SFA 14:0 | 1.3 g |
| SFA 16:0 | 3.9 g |
| SFA 18:0 | 1.5 g |
| Fatty acids, total monounsaturated | 3.4 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 3.4 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 41.0 mg |
Amino acid profile (per 100g)
Estimated from Crackers, cheese, sandwich-type with cheese filling — USDA does not publish this profile for Cheese sandwich.
| Tryptophan | 0.11 g |
| Threonine | 0.33 g |
| Isoleucine | 0.36 g |
| Leucine | 0.64 g |
| Lysine | 0.39 g |
| Methionine | 0.15 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.35 g |
| Tyrosine | 0.25 g |
| Valine | 0.38 g |
| Arginine | 0.29 g |
| Histidine | 0.17 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.52 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.24 g |
| Proline | 0.77 g |
| Serine | 0.40 g |
FAQ
Is a cheddar cheese sandwich on wheat bread healthy?
It can be part of a balanced diet. The wheat bread offers fiber and the cheddar provides protein and calcium. However, it's important to consider portion size and sodium content, and to balance it with vegetables or fruit.
How can I make it healthier?
Use 100% whole-wheat or sprouted grain bread, choose a reduced-fat or lower-sodium cheddar, add plenty of vegetables like spinach, tomato, or avocado, and consider grilling it with a light brush of olive oil instead of butter.
What's the difference between a grilled cheese and a cheese sandwich?
A grilled cheese is cooked in a pan or on a griddle with butter or oil until the bread is crispy and the cheese is fully melted. A generic 'cheese sandwich' can be served cold with unmelted cheese slices.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.23 kcal/g · 20% calories from protein · 3.2 g fiber · 3.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.