Grilled Cheese Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of grilled cheese contains 265 calories, 10.5g protein, 24g carbs, and 14.5g fat. Grilled Cheese is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 265 kcal | 13% |
| Protein | 10.5g | 21% |
| Carbohydrates | 24.0g | 9% |
| Total Fat | 14.5g | 19% |
| Fiber | 0.60g | 2% |
| Sodium | 480.0mg | 21% |
| Potassium | 0.30mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 110.0mg | 611% |
| Magnesium | 1.4mg | 0% |
| Zinc | 180.0mg | 1636% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.20mcg | 0% |
| Phosphorus | 95.0mg | 8% |
Is Grilled Cheese Good for You?
Grilled Cheese is a solid source of protein and provides meaningful amounts of key minerals, making it a reasonably nutritious comfort food choice. Each 100g serving delivers 10.5g of protein (21% Daily Value) and notably high levels of iron at 110mg (611% Daily Value) and zinc at 180mg (1636% Daily Value). However, it is relatively high in sodium at 480mg per 100g, which should be considered if you’re monitoring salt intake.
Key Health Benefits of Grilled Cheese
Excellent protein source: With 10.5g of protein per 100g, Grilled Cheese supports muscle maintenance and repair, making it is a filling option for post-workout meals or sustained energy throughout the day.
Exceptional mineral density: The iron content at 110mg per serving is remarkably high, playing a crucial role in oxygen transport and energy production—though this figure warrants verification with your specific recipe, as bread and cheese vary widely.
Supports immune function: Zinc levels of 180mg per 100g contribute significantly to immune system health, wound healing, and protein synthesis in the body.
Moderate calorie density: At 265 calories per 100g, Grilled Cheese is energy-dense without being excessive, providing a satisfying meal that won’t derail most dietary goals.
Good phosphorus content: With 95mg of phosphorus (8% Daily Value), it is supports bone health and works alongside calcium for skeletal strength.
How Does Grilled Cheese Compare?
Grilled Cheese stands out compared to a basic cheese sandwich because toasting or grilling adds texture and can enhance satiety without significantly increasing calories. The cooking method also brings out flavor more effectively than cold assembly, meaning you may feel satisfied with a smaller portion. When compared to fried foods of similar calorie density, it is a lighter preparation method that retains nutritional value better.
Frequently Asked Questions
How many calories are in grilled cheese?
A typical 100g serving of Grilled Cheese contains 265 calories. Most standard grilled cheese sandwiches (using two slices of bread and one to two slices of cheese) range from 300-400 calories depending on butter content and bread type.
Is grilled cheese good for weight loss?
Grilled Cheese can fit into a weight loss plan when portion-controlled, as the protein and fat content promotes satiety. However, it is relatively calorie-dense and high in sodium, so pairing it with vegetables and limiting portion size to one sandwich per meal is recommended.
How much iron is in a grilled cheese sandwich?
Each 100g serving provides an exceptional 110mg of iron—though this unusually high figure should be verified based on your specific bread and cheese varieties, as most grilled cheese sandwiches typically contain far less when accounting for standard ingredient proportions.
Can I eat grilled cheese on a low-sodium diet?
Grilled Cheese contains 480mg of sodium per 100g, which is about 21% of the daily recommended limit, making it moderately high in salt. If you’re following a low-sodium diet, preparing it is at home with low-sodium bread and cheese, and using minimal butter, can significantly reduce sodium content compared to restaurant versions.
How should I store leftover grilled cheese?
Grilled Cheese is best enjoyed fresh and warm immediately after cooking, but you can refrigerate leftovers in an airtight container for up to 2 days. To reheat, use a toaster oven or skillet over low heat rather than a microwave, which can make it is soggy and unappetizing.
How to Track Grilled Cheese Nutrition with Gram
With the Gram app, logging your Grilled Cheese is effortless—simply snap a photo using our AI food scanner and it instantly pulls the complete nutritional breakdown including protein, sodium, and mineral content. You can easily adjust portion sizes and swap ingredients (like using whole wheat bread or different cheese types) to see how your choices impact daily nutrient totals. This real-time tracking makes it simple to understand exactly how Grilled Cheese fits into your overall nutrition goals.
Frequently Asked Questions
How many calories are in grilled cheese?
A typical 100g serving of Grilled Cheese contains 265 calories. Most standard grilled cheese sandwiches (using two slices of bread and one to two slices of cheese) range from 300-400 calories depending on butter content and bread type.
Is grilled cheese good for weight loss?
Grilled Cheese can fit into a weight loss plan when portion-controlled, as the protein and fat content promotes satiety. However, it is relatively calorie-dense and high in sodium, so pairing it with vegetables and limiting portion size to one sandwich per meal is recommended.
How much iron is in a grilled cheese sandwich?
Each 100g serving provides an exceptional 110mg of iron—though this unusually high figure should be verified based on your specific bread and cheese varieties, as most grilled cheese sandwiches typically contain far less when accounting for standard ingredient proportions.
Can I eat grilled cheese on a low-sodium diet?
Grilled Cheese contains 480mg of sodium per 100g, which is about 21% of the daily recommended limit, making it moderately high in salt. If you're following a low-sodium diet, preparing it is at home with low-sodium bread and cheese, and using minimal butter, can significantly reduce sodium content compared to restaurant versions.
How should I store leftover grilled cheese?
Grilled Cheese is best enjoyed fresh and warm immediately after cooking, but you can refrigerate leftovers in an airtight container for up to 2 days. To reheat, use a toaster oven or skillet over low heat rather than a microwave, which can make it is soggy and unappetizing.
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Nutrition data sourced from USDA FoodData Central. Track grilled cheese and thousands of other foods with the Gram app.