Grilled Cheese Calories And Nutrition
According to the USDA, a grilled cheese sandwich made with American cheese and white bread will give you:
- ââTotal fatâ:â 21.8 g
- ââSaturated fatâ:â 10.8 g
- ââTrans fatâ:â 0 g
Keep in mind, your grilled cheese sandwich calories and nutrition info may vary depending on what ingredients you use and how you prepare it. For example, adding more than one slice of cheese will add calories and fat, as will using butter.
How To Make Keto Grilled Cheese
I make this sandwich using coconut flour 90-second bread. The detailed instructions are included in the recipe card below. Here are the basic steps:
You start by making two slices of bread. I like to use a glass 6-inch square-shaped sandwich container because its fun to make a keto sandwich that looks like the real thing.
Once you have two thick slices of coconut keto bread, place the cheese between the slices.
Then cook the sandwich slowly and patiently in butter, over medium-low heat, until the bread is golden and the cheese is melted.
Contributed byFood for health editors
There are probably as many variations on the classic grilled cheese sandwich as there are people who make them. These healthier grilled cheese options put cheese in more of a supporting role with the flavors and textures of the add-ins as the surprise stars of the show.
The basics for a healthier grilled cheese include a flavorful cheese and whole-grain bread. Cheeses with strong flavors allow you to use less cheese in your sandwich. Grating the cheese helps it melt around the other ingredients, reducing the need for multiple slices of cheese. And using whole-grain bread adds fiber and a nutty flavor.
- 2 slices of whole-grain bread
- 1/3 cup grated sharp cheddar cheese
- 1/2 cup roasted broccoli and cauliflower, cut into smaller-than-bite-size chunks
Health Benefits Of A Grilled Cheese Sandwich
- Bread is high in complex carbohydrates that provide the body with long-lasting nutrition. You can also put extra fiber, vitamins, and minerals into your sandwich by selecting whole wheat.
- Cheese is a healthy protein and calcium source, but it has higher fat content, so you can not give it to people with high cholesterol. And it is also suitable for women who are hoping to conceive sometimes, doctors prescribe it as part of a fertility diet. Fat in cheese also adds to a sandwich, which can help ensure the blood suger stable. If you want to improve the test of the sandwich, you can take the smaller volume of cheese like strong cheddar, smoky gouda, sweet gruyere, or tangy blue cheese.
- Your sandwich will be more filling, satisfying, and dense if you use vegetables such as leafy greens and fiber-rich fruit in your cheese sandwich. For example, brown bread, cheddar cheese, sautéed kale, and thinly sliced apple are common combinations. It will keep your bones strong and will make your life healthy.
You May Like: What Grills Compare To Weber
What Is The Best Sandwich To Eat On A Diet
Meat can be part of a healthy sandwich, says Taylor. The secret is choosing lean, healthy sources of protein that dont burden your sandwich with excess fat and calories. Choose healthy proteins like sliced chicken, fish, or turkey, or even canned tuna or salmon, she suggests. Choose whole wheat bread.
Now For Sodium And Fat
Unfortunately, you arent obtaining a great deal of nutritious value for your calories consumed. Cheese and butter are both high-fat sources of saturated fat, which is the type of fat that is known to elevate LDL cholesterol levels in the body. And while there is some speculation that saturated fats may not be as harmful as previously believed Harvard Medical School wrote in a 2017 newsletter that they fall somewhere in the middle between healthy unsaturated fats and harmful trans fats they are still likely to be detrimental to your heart health.
You May Like: Who Has Weber Grills On Sale
Eat This Much Your Personal Diet Assistant
The essential information is as follows: Steak n Shake with Grilled Cheese Sandwich 1 toasted sandwhich Calories: 410.0 Calories If you have a problem with this meal, please let us know.
37.0 g 23.0 grams 14.0 grams 1.0 grams 40.0 milligrams nine grams eleven hundred and thirty milligrams zero grams
If you have an issue with this meal, please let us know. Please keep in mind that any things purchased after clicking our Amazon buttons will result in a small referral bonus for us. If you do choose to click on these, thank you very much! Zen orange is a great color to wear. I never skip arm daybuff broccoli is my favorite.
Healthy Substitutions For This Grilled Cheese Sandwich
Grilled cheese sandwiches, the ultimate comfort food, has been avoided by dieters for decades. Generally, a GREAT grilled cheese sandwich might have 400 calories or more, and lots of fat to make it extra tasty.
I promise though, with a few quick swaps, you can enjoy your grilled cheese sandwich, and still lose weight .
- The first switch I made was instead of a classic slice of bread, I used 45 calorie Sara Lee bread. . Normally, bread has around 110-120 calories per slice. So, with two slices at 220-240 calories vs. two slices of Sara Lee at 90 calories, you save already 130 calories.
- The second swap is to use low calorie cheese, like this Ultra Thin sliced cheese from Sargento , or even a slice of Velveeta for 35 calories. Since a 1 ounce slice of cheese is 110 calories, this saves you 70 calories.
- And finally, instead of using butter to spread on your bread and put on the skillet, I use butter flavored cooking spray. If you used 1 teaspoon of butter on each slice of bread, thats another 70 calories saved!
Total calories saved = 270 calories!
Don’t Miss: How Do You Make Grilled Cheese Step By Step
How Many Calories Are In 2 Grilled Cheese Sandwiches
What is the nutritional value of grilled cheese sandwich?
- A grilled cheese sandwich is not totally devoid of benefits, and eating one will net you some quality protein and calcium. Cheddar cheese is a surprisingly good source of protein, with two ounces supplying about 13 grams, while two slices of whole-wheat bread adds another 8 grams.
Do Sandwiches Make You Fat
In the study, people reported consuming 99 more calories on days where they ate sandwiches than on days when they ate other kinds of food. And while an extra 100 calories a day doesnt sound like much, that can translate to gaining about a pound over the course of a month, says study coauthor Ruopeng An, Ph. D.
Read Also: Does Walmart Sell Weber Grills
How To Make This Grilled Cheese Sandwich
For this, and any grilled cheese sandwich, you ll want to heat a skillet on medium high. You dont want this too hot, or you wont get the nice toasty bread, and melted cheese that makes grilled cheese so good.
Spray two slices of the low calorie bread with cooking spray.
Place one slice on your hot skillet. Top it with the thin sliced cheese.
Place the second piece of bread on top of your cheese, with the cooking spray side of the bread on the outside.
Cook on both sides until toasty and warm!
Grilled Cheese Lightened Up
Who doesnt love the ooey-gooey goodness of a grilled cheese sandwich? We crave the comfort food year-round, but it’s almost mandatory to enjoy one during April’s National Grilled Cheese Month. But you don’t have to throw your healthy eating plan out the window — here’s how to enjoy the scrumptious bread-cheese combo without going overboard.
Bread & Cheese
A typical grilled cheese can tip the scales at 700 calories per serving. When made with hefty amounts of cheese and butter, your sandwich’s saturated fat content skyrockets — not very heart-healthy!
Because the ingredients for this dish are minimal, you want them to be high quality and full of flavor . Choose a whole-grain bread that has 110 calories or less per slice and match it up with a small amount — only 100 calories worth — of a really flavorful cheese such as Manchego, Swiss or goat cheese. Pre-sliced, low-fat cheeses usually have about 70 to 100 calories per slice — cheddar, Jarlsberg Lite, provolone or pepper jack are all yummy choices and as long as they’re low fat or part skim, you’ll still get the flavor.
Layering in the Flavor
- Here are some winning combinations:
Heating It Up
When it comes to grilling your sandwich, pass on the butter or oily griddle. Use a nonstick pan or panini press along with some nonstick cooking spray. The cheese will be melty and the bread toasty without adding in additional calories and fat from gobs of butter.
- Recipes to Try:
Don’t Miss: How To Cook The Perfect Grilled Cheese
The Benefits: Protein And Calcium
A grilled cheese sandwich is not completely devoid of advantages, and consuming one will provide you with some high-quality protein as well as calcium. Cheddar cheese is a surprising source of protein, with two ounces providing around 13 grams, and two pieces of whole-wheat bread providing an additional 8 grams of protein per serving. In addition to nourishing your immune system, eating protein-rich meals can aid in the development of lean muscle when accompanied with a strength-training workout routine.
The two ounces of cheddar cheese in your sandwich provides 40% of your daily calcium requirements, with the bread providing an additional 10% of your requirements.
Keeping Your Grilled Cheese Healthier
However, while grilled cheese will never be considered a health dish, choosing wise selections will help you make a more nutritious wich. Always use whole-grain bread, such as whole-wheat, to prepare your grilled cheese sandwiches youll receive more fiber this way than you would from refined white bread. Measure the quantity of cheese you use to ensure that you dont accidently go overboard, and apply the lightest coating of butter possible to keep your calorie count as low as possible. Fill your sandwich with veggies, like as baby spinach or roasted red peppers, for extra taste without adding a lot of calories.
Choose low-fat and low-sodium variants of your favorite cheese to make your sandwich a bit easier on both your waistline and your cardiovascular system.
Also Check: Are Electric Outdoor Grills Any Good
Make It A Balanced Meal
This lunch is complete when you add something from all the food groups! I like to use my portion control plates to keep every meal balanced.
So, for this healthy lunch, my food groups included:
- GRAINS & DAIRY The low calorie bread and cheese for the grilled cheese.
- PROTEIN: Plain Greek yogurt with sugar free maple syrup
- VEGGIES: cucumbers and peppers
Healthy Grilled Cheese Sandwiches Under 400 Calories
Eating a well-balanced diet doesnt mean you have to give up your favorite comfort foods. In celebration of National Grilled Cheese Day, weve rounded-up seven delicious and better-for-you versions of the classic sandwich that feature at least 10 grams of protein per serving and clock in under 400 calories.
3. SHRIMP GRILLED CHEESE | LOVE & ZEST
Nutrition : Calories: 371 Total Fat: 20g Saturated Fat: 11g Monounsaturated Fat: 5g Cholesterol: 158mg Sodium: 636mg Carbohydrate: 14g Dietary Fiber: 6g Sugar: 0g Protein: 32g
5. GROWN-UP BRIE PB& J PANINI | HEALTHY NIBBLES & BITS
Nutrition : Calories: 300 Total Fat: 12g Saturated Fat: 3g Monounsaturated Fat: 1g Cholesterol: 9mg Sodium: 476mg Carbohydrate: 38g Dietary Fiber: 3g Sugar: 6g Protein: 11g
7. KIMCHI GRILLED CHEESE | COOKING LIGHT
Nutrition : Calories: 308 Total Fat: 17g Saturated Fat: 6g Monounsaturated Fat: 10g Cholesterol: 218mg Sodium: 476mg Carbohydrate: 26g Dietary Fiber: 4g Sugar: 4g Protein: 14g
Read Also: How Much Does Bonefish Grill Pay
Calories In 1 Grilled Cheese Sandwich And Nutrition Facts
Number of Calories in a Serving: 291 percent of Daily Values * Total fat: 15.77g20 percent saturated fat: 5.978g Total fat: 15.77g20 percent saturated fat 3.005g of TransFat-Polyunsaturated Fat30 percent of total fat 5.659g of monounsaturated fatty acids Cholesterol22mg 7 percent of the sodium 27.85 grams of total carbohydrate . 10% Dietary Fiber1.24% Sugar 3.98g Protein9.16g 235 milligrams of vitamin D and calcium 18 percent Iron2.06mg11 percent Potassium129mg3 percent Vitamin A129mcg 18 percent Iron2.06mg11 percent Potassium129mg Vitamin C0mg0 percent of a nutrient in a portion of food indicates how much that nutrient contributes to a persons daily diet.
The most recent update was made on August 21, 2007 at 7:33 a.m.
|Calorie Breakdown:Carbohydrate Fat Protein|
The following calculations were made using an RDI of 2000 calories: What is my Recommended Daily Intake for this supplement?
|There are291 caloriesin 1 Grilled Cheese Sandwich.|
|Calorie breakdown:49% fat, 38% carbs, 13% protein.|
Other Common Serving Sizes:
|Hot Pockets Garlic Buttery Crust Pepperoni Pizza|
|Longhorn Steakhouse Maverick Ribeye Sandwich|
|Jimmy Johns13 Jimmy Cubano|
May Help Prevent Vitamin B12 Deficiency
Cheese is an excellent source of vitamin B12, a vitamin responsible for optimal brain health and megaloblastic anemia prevention .
Vitamin B12 is rich in animal-based products, making it a critical nutrient for nonmeat eaters. Cheese may be a good option for vegetarians to help them meet their vitamin B12 needs .
Don’t Miss: How To Make Grilled Cheese At Home
May Reduce Muscle Loss In Older Adults
Protein is important for muscle growth, and it may be especially important for older adults to get enough protein. There are 5 grams of highly absorbable protein in a slice of cheese .
One randomized control trial including 100 people over age 60 examined the effects of cheese on muscle mass.
Those who ate a serving of ricotta cheese with 18 grams of protein, in addition to their regular diets, showed improvements in skeletal muscle mass, compared with those who skipped the cheese .
Is It Good To Eat A Bacon And Cheese Sandwich
Protein is also abundant in bacon, egg, and cheese on toast. Protein helps you look your best by nourishing your skin and hair, as well as maintaining lean muscle tissue and contributing to blood cell formation. To construct a meal with 23 grams of protein, top your bread with one large egg, two slices of bacon, and an ounce of cheddar cheese. This amounts to 43 percent of a persons daily protein requirements if they weigh 150 pounds, and 30 percent if they weigh 200 pounds.
You May Like: Grill On The Go Mediterranean
Nutrition Facts Of Grilled Cheese Sandwich
A grilled cheese sandwich which offers about 290 calories, contains about 16g fat, 28g carbohydrates and 9g protein. It contains about 6g saturated fat, 3g polyunsaturated fat and 6g monounsaturated fat. It comes with about 4g sugars and 1.2g dietary fiber. It contains 22mg cholesterol and 764 mg sodium.
It provides calcium and iron and it also contains 129mg potassium. This food is a good source of carbohydrates which offer you energy. You can increase the amount of protein by including lean meat. Vegetables and meat can provide a good amount of antioxidants, fiber, vitamins and minerals.
If you want to improve your overall health, you need to include all types of foods in your diet so that you get all the nutrients that are essential for proper functioning of the body. So try different varieties of low calorie grilled sandwiches and enjoy a healthy meal!
Recommended Reading: Where Can I Buy Wisconsin Brick Cheese
Is A Grilled Ham And Cheese Sandwich Healthy
If ham and cheese is one of your favorites, you can count on getting some significant nutrition from a sandwich made with whole-grain bread and natural rather than processed cheese. One sandwich has about half a days protein and at least 20 percent of the recommended daily intake of eight vitamins and minerals.
You May Like: Are Monument Grills Any Good
Is It Possible To Consume Grilled Cheese When On A Diet
Nothing beats a crispy, creamy, gooey, cheesy sandwich, especially with some creamy tomato soup, to warm you up on a cool day or to get supper on the table quickly. And, as much as wed like to tell you that grilled cheese is a healthy dinner option, that simply isnt the case. Grilled cheese sandwiches are heavy in calories, saturated fat, and sodium, yet theyre not particularly nutritious. However, you may make your sandwich slightly healthier by following some healthy preparation recommendations.
How Many Calories Are In A Grilled Cheese Sandwich
Bread and gooey, melted cheese: There are few food combinations that are more comforting than that. To top it off, there aren’t many calories in a grilled cheese sandwich, and eating one could provide you with several nutrients your body needs.
Video of the Day
For a fully prepared grilled cheese sandwich, calories come in at just under 400. Lowering the calories in a cheese sandwich is tough with limited options for swapping ingredients, but you can ensure you’re getting a nutrient-dense meal by keeping a few things in mind.
A grilled cheese sandwich made with white bread and American cheese has 378 calories. If you use whole wheat bread instead, you’ll get 377 calories from your meal, along with more protein and fiber.
Recommended Reading: Which Weber Grill Is Right For Me
Nutrition & Calorie Comments
|the buttering outside saves on the calories, I like to use butter versus margerine based substances as the personal trainer I had said the body can handle ‘real’ ingredients much better then synthetic. Thanks!|
|I like it better with both sides toasted for a few minutes in the skillet using fat free cooking spray or olive oil|