Grilled Cheese Sandwich Calories & Macros: Protein, Carbs, Fat per 100 g
300 kcal per 100 g · Nutri-Score D
Serving (one, 120 g) — 360 kcal · P/F/C 12/15/28 g
sugar: low saturated fat: high salt: medium fiber: low
A grilled cheese is bread, cheese and butter toasted together — comforting, with calcium and protein, and a lot of saturated fat and salt.
Grilled Cheese Sandwich macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: one, 120 g |
|---|---|---|
| Calories | 300 kcal | 360 kcal |
| Protein | 12 g | 14 g |
| Fat | 15 g | 18 g |
| incl. saturated | 8 g | 9.6 g |
| Carbohydrates | 28 g | 34 g |
| incl. sugars | 3 g | 3.6 g |
| Fiber | 1.5 g | 1.8 g |
| Salt | 1.4 g | 1.7 g |
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.
protein 16%fat 46%carbs 38%
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Grilled Cheese Sandwich: what's in it
A serving (one, 120 g) provides 14 g of protein — about 26% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).
On the open Nutri-Score algorithm, grilled cheese sandwich gets a D: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- High in saturated fat: 8 g per 100 g, against a daily reference of about 20 g.
- It's low in fiber, so add vegetables, greens or beans to the plate.
- A serving has 1.7 g of salt — 34% of the WHO's 5 g daily maximum.
How much movement is one serving?
One 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.
Healthier swaps for Grilled Cheese Sandwich
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Vegetable pakora — 190 g, 369 kcal: −7.1 g saturated fat, −1.5 g salt.
- Veggie burrito — 240 g, 362 kcal: −7.9 g saturated fat, +5.9 g fibre.
- Shrimp tacos — 240 g, 362 kcal: −8.2 g saturated fat, +4.9 g fibre.
- Turkey shawarma — 230 g, 368 kcal: −8.2 g saturated fat, −0.3 g salt.
Grilled Cheese Sandwich vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Quesadilla | 248 | 14 / 12 / 21 |
| BLT Sandwich | 256 | 8.6 / 16 / 20 |
| Hot Dog | 275 | 10 / 15 / 25 |
| Pepperoni Pizza | 280 | 12 / 12 / 30 |
| Grilled Cheese Sandwich | 300 | 12 / 15 / 28 |
| Nachos | 310 | 8 / 17 / 32 |
| French Fries | 312 | 3.4 / 15 / 39 |
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 28 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 34 g carbs.
What are the macros of grilled cheese sandwich?
Per 100 g: 12 g protein, 28 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 one serving (one, 120 g).
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