Grilled cheese sandwich, NFS
Common food
Photo: Wikipedia
A golden, buttery, and crispy sandwich made with melted cheese between two slices of bread. The exterior offers a satisfying crunch, while the interior is a gooey, savory, and rich blend of melted cheese. Nutritionally, it's a dense source of calories and fat, providing a quick energy boost and a solid amount of protein.
Calorie split: 13% protein · 33% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People love it for the ultimate comfort-food combination of salty, melted cheese and buttery, toasted bread. It's a nostalgic, versatile staple that can be customized with different cheeses, breads, and add-ins like tomato or bacon.
⚠️ Watch-outs & how to enjoy it better
It is high in saturated fat, sodium, and refined carbohydrates, which can contribute to blood sugar spikes and may not suit low-fat or low-sodium diets. To counteract this, use whole-grain bread for added fiber, opt for lower-fat cheese, and pair it with a side salad or vegetable soup to increase nutrient density and slow digestion.
Key benefits
- High in protein for muscle maintenance and satiety.
- Provides a quick and dense source of energy from carbohydrates and fats.
- Contains calcium from the cheese for bone health.
- Simple to prepare with minimal, accessible ingredients.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest grilled cheese sandwich ever made weighed over 2,000 pounds and used 700 pounds of cheese and 500 pounds of bread.
Full nutrition (USDA data · scales with serving)
| Water | 36.5 g |
| Energy | 343 kcal |
| Protein | 11.0 g |
| Total lipid (fat) | 20.8 g |
| Carbohydrate, by difference | 28.1 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 4.5 g |
| Calcium, Ca | 496 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 293 mg |
| Potassium, K | 139 mg |
| Sodium, Na | 822 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 18.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.22 mg |
| Riboflavin | 0.25 mg |
| Niacin | 2.5 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 54.0 ug |
| Folic acid | 38.0 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 80.0 ug |
| Choline, total | 18.9 mg |
| Vitamin B-12 | 0.51 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 189 ug |
| Retinol | 181 ug |
| Carotene, beta | 91.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 35.0 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.6 ug |
| Vitamin K (phylloquinone) | 6.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 10.0 g |
| SFA 4:0 | 0.34 g |
| SFA 6:0 | 0.27 g |
| SFA 8:0 | 0.17 g |
| SFA 10:0 | 0.39 g |
| SFA 12:0 | 0.46 g |
| SFA 14:0 | 1.4 g |
| SFA 16:0 | 4.7 g |
| SFA 18:0 | 1.9 g |
| Fatty acids, total monounsaturated | 5.0 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 4.8 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.29 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 | 48.0 mg |
FAQ
What is the best cheese for a grilled cheese sandwich?
For the best melt, a combination is ideal: a sharp cheddar for flavor and a good melting cheese like American, Gruyère, or Monterey Jack for a smooth, gooey texture.
How do you get a perfectly crispy exterior without burning?
Use medium-low heat, butter the bread evenly (or use mayonnaise for a tangier crust), and cook slowly. Covering the pan with a lid for the first minute helps the cheese melt faster.
Is a grilled cheese sandwich a good source of nutrition?
It's a good source of protein and calcium but is also high in calories, saturated fat, and sodium. Its nutritional value can be significantly improved by using whole-grain bread and adding vegetables.
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 3.43 kcal/g · 13% calories from protein · 1.2 g fiber · 4.5 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: 5.91 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.