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.
💚 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 (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 |
| 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 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.