Grilled cheese sandwich, cheddar cheese, on wheat bread
Common food
Photo: Wikipedia
A golden, crispy grilled cheese sandwich made with sharp cheddar melted between slices of whole wheat bread. The wheat adds a nutty, earthy crunch that contrasts with the creamy, tangy cheese. At 366 kcal per 100g, it's a calorie-dense comfort food offering a solid balance of protein (14.4g) and fat (23.46g).
Calorie split: 16% protein · 27% carbs · 58% fat
↓ Full nutrition💚 Why it's loved
People adore the comforting, nostalgic combination of crispy bread and gooey, melted cheese. It's a versatile staple, easily customized with different cheeses or breads, and holds a special place in American and British comfort food culture.
⚠️ Watch-outs & how to enjoy it better
The high fat and calorie content can be a concern for those managing weight or heart health. The wheat bread, while nutritious, contains gluten, which is a common allergen. To counteract, consider using a smaller portion (e.g., one slice instead of two), pairing with a side salad or vegetable soup for fiber and volume, or opting for a lower-fat cheese like part-skim mozzarella.
Key benefits
- Provides a good source of protein (14.4g) for muscle maintenance.
- Whole wheat bread adds dietary fiber (2.8g) for digestive health.
- Cheddar cheese is rich in calcium for bone strength.
- The combination of fat and protein offers sustained energy.
- Quick and simple to prepare for a satisfying meal.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first known recipe for a cheese sandwich appeared in a 1929 newspaper article, but the modern grilled cheese as we know it became popular in the 1920s due to the invention of the sandwich grill.
Full nutrition (USDA data · scales with serving)
| Water | 35.1 g |
| Energy | 366 kcal |
| Protein | 14.4 g |
| Total lipid (fat) | 23.5 g |
| Carbohydrate, by difference | 24.4 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 342 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 39.0 mg |
| Phosphorus, P | 254 mg |
| Potassium, K | 128 mg |
| Sodium, Na | 536 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 24.5 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.27 mg |
| Niacin | 2.5 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 39.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 33.0 ug |
| Folate, DFE | 44.0 ug |
| Choline, total | 18.6 mg |
| Vitamin B-12 | 0.37 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 209 ug |
| Retinol | 205 ug |
| Carotene, beta | 42.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 31.0 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 9.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 11.2 g |
| SFA 4:0 | 0.39 g |
| SFA 6:0 | 0.30 g |
| SFA 8:0 | 0.19 g |
| SFA 10:0 | 0.45 g |
| SFA 12:0 | 0.52 g |
| SFA 14:0 | 1.6 g |
| SFA 16:0 | 5.3 g |
| SFA 18:0 | 2.1 g |
| Fatty acids, total monounsaturated | 5.4 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 5.2 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.27 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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 | 53.0 mg |
FAQ
Is grilled cheese a good source of protein?
Yes, with 14.4g of protein per 100g, it provides a substantial amount, especially from the cheese.
Can I make a healthier version?
Absolutely. Use whole wheat bread, add vegetables like spinach or tomatoes, and choose a lower-fat cheese to reduce calories and increase nutrients.
Is this suitable for a gluten-free diet?
No, unless you use gluten-free bread. Traditional wheat bread contains gluten, which is a common allergen.
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 3.66 kcal/g · 16% calories from protein · 2.8 g fiber · 2.9 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: 4.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.