Grilled cheese sandwich, cheddar cheese, on white bread
Common food
Photo: Wikipedia
A golden, buttery-crusted sandwich of melted sharp cheddar between slices of soft, toasted white bread. The contrast between the crisp, savory exterior and the gooey, salty interior is iconic comfort food. Nutritionally, it's a calorie-dense package delivering significant fat and a moderate protein punch from the cheese.
Calorie split: 15% protein · 29% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People love it for the uncomplicated, deeply satisfying harmony of salty, umami-rich cheese and buttery, toasted bread. It's a nostalgic staple, a quick comfort, and a canvas for countless variations.
⚠️ Watch-outs & how to enjoy it better
The combination of refined white bread and cheese can cause a rapid blood-sugar spike followed by a crash. To mitigate, pair with a fiber-rich side like tomato soup or a crisp salad, and consider using whole-grain bread for a slower release of energy.
Key benefits
- Quick and energy-dense fuel source
- Provides calcium and protein from cheddar cheese
- Highly palatable, offering immediate comfort and satisfaction
- Simple, accessible ingredients for a hot meal
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern grilled cheese sandwich became a staple in American homes during the 1920s, largely due to the invention of sliced bread and the affordability of processed cheese.
Full nutrition (USDA data · scales with serving)
| Water | 34.4 g |
| Energy | 368 kcal |
| Protein | 13.4 g |
| Total lipid (fat) | 23.3 g |
| Carbohydrate, by difference | 26.4 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 367 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 227 mg |
| Potassium, K | 91.0 mg |
| Sodium, Na | 541 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 22.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.22 mg |
| Riboflavin | 0.28 mg |
| Niacin | 2.5 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 56.0 ug |
| Folic acid | 38.0 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 83.0 ug |
| Choline, total | 15.1 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 | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 6.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 11.3 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 | 1.7 g |
| SFA 16:0 | 5.3 g |
| SFA 18:0 | 2.1 g |
| Fatty acids, total monounsaturated | 5.5 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 5.3 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:3 | 0.29 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
Why does my grilled cheese get soggy?
This often happens if the bread absorbs too much butter or if the cheese releases excessive oil. Use softened (not melted) butter on the outside of the bread and cook over medium-low heat to allow the cheese to melt slowly without the bread burning or soaking up grease.
What's the best cheese for a grilled cheese?
Cheddar is classic for its sharp flavor and good melt. Other excellent options include Gruyère for nuttiness, American for ultimate creaminess, or a blend like Gouda and Fontina for complex flavor and stretch.
Can I make a healthier version?
Absolutely. Use whole-grain or sourdough bread for more fiber and nutrients. Opt for reduced-fat cheese, load it with vegetables like spinach or roasted peppers, and use a light brush of olive oil or avocado oil instead of a thick layer of butter.
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 3.68 kcal/g · 15% calories from protein · 1.2 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: 5.95 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.