Grilled Cheese Sandwich Calories & Macros: Protein, Carbs, Fat per 100 g
Grilled Cheese Sandwich macros per 100 g and per serving
Figures are for: Grilled cheese
| Nutrient | Per 100 g | Serving: one, 120 g |
|---|---|---|
| Calories | 300 kcal | 360 kcal |
| Energy (kilojoules) | 1,255 kJ | 1,506 kJ |
| Protein | 12 g | 14 g |
| Fat | 15 g | 18 g |
| incl. saturated | 8 g | 9.6 g |
| Total carbohydrates | 30 g | 35 g |
| incl. sugars | 3 g | 3.6 g |
| incl. fiber | 1.5 g | 1.8 g |
| Salt | 1.4 g | 1.7 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
300 kcal (1,255 kJ) per 100 g · P/F/C 12/15/30 g
Serving (one, 120 g) — 360 kcal (1,506 kJ) · Nutri-Score D
Per 100 g: sugar: low saturated fat: high salt: medium fiber: low
Is a grilled cheese sandwich healthy?
Only in small amounts, and not every day. A grilled cheese sandwich gets grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
For
- Protein: 14 g per serving — 25% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 9.6 g per serving — 48% of the 20 g daily reference intake.
- Salt: 1.7 g per serving — 34% of the 5 g a day the WHO sets as the maximum.
A typical serving (one, 120 g) has 360 kcal, 14 g protein, 18 g fat and 35 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
A grilled cheese is bread, cheese and butter toasted together — comforting, with calcium and protein, and a lot of saturated fat and salt.
protein 16%fat 46%carbs 38%
Grilled Cheese Sandwich calories by weight, 50–300 g
150 g of grilled cheese sandwich has 450 calories and 200 g has 600. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 150 | 6 / 7.5 / 15 | 0.8 |
| 100 g | 300 | 12 / 15 / 30 | 1.5 |
| 120 g — typical serving | 360 | 14 / 18 / 35 | 1.8 |
| 150 g | 450 | 18 / 23 / 44 | 2.3 |
| 200 g | 600 | 24 / 30 / 59 | 3 |
| 250 g | 750 | 30 / 38 / 74 | 3.8 |
| 300 g | 900 | 36 / 45 / 89 | 4.5 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
What else to watch
- It's low in fiber, so add vegetables, greens or beans to the plate.
How much movement is one serving?
A serving (one, 120 g) is 360 kcal — roughly 1 h 58 min of easy walking or 45 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Grilled Cheese Sandwich: swaps and alternatives
A grilled cheese sandwich has a lot of saturated fat (8 g per 100 g), a fair amount of salt (1.4 g per 100 g) and almost no fiber (1.5 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
What to pair grilled cheese sandwich with
A serving of grilled cheese sandwich has 1.8 g of fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Similar foods with a better grade than grilled cheese sandwich
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 120 g, a typical serving of grilled cheese sandwich.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sat. fat, g |
|---|---|---|---|---|---|
| Grilled Cheese Sandwich | D | 360 | 14 | 1.8 | 9.6 |
| Chicken Shawarma | C | 258 | 13 | 1.6 | 3.8 |
Grilled Cheese Sandwich vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Hot Dog | 275 | 10 / 15 / 26 |
| Pepperoni Pizza | 280 | 12 / 12 / 32 |
| Grilled Cheese Sandwich | 300 | 12 / 15 / 30 |
| Nachos | 310 | 8 / 17 / 35 |
| Samosas | 310 | 5.1 / 18 / 33 |
| French Fries | 312 | 3.4 / 15 / 42 |
| Crab Rangoon | 314 | 9.4 / 15 / 35 |
FAQ
How many calories are in 100 g of grilled cheese sandwich?
100 g of grilled cheese sandwich has 300 calories, with 12 g protein, 15 g fat and 30 g carbohydrates (1.5 g fiber).
How many calories are in a serving of grilled cheese sandwich?
A serving (one, 120 g) has 360 calories: 14 g protein, 18 g fat and 35 g carbs.
What are the macros of a grilled cheese sandwich?
Per 100 g: 12 g protein, 30 g carbs and 15 g fat. By calories that's about 16% protein, 38% carbs and 46% fat.
How long do you have to walk to burn a serving of grilled cheese sandwich?
About 1 h 58 min of easy walking or 45 min of cycling for a 70 kg (154 lb) person — that's the 360 calories in a serving (one, 120 g).
How much fiber is in a grilled cheese sandwich?
100 g of grilled cheese sandwich has 1.5 g of fiber; a serving (one, 120 g) has 1.8 g — 7% of the 25 g a day the WHO recommends.
More in fast food
BLT SandwichPoutinePopiahCurry PuffEgg RollsMargherita PizzaPhiladelphia RollFish and ChipsQuesadillaInstant Ramen Noodles