Calories in a Grilled Cheese Sandwich: How Many in 1?

In this article, we will explain how many calories are in 1 slice of a grilled cheese sandwich and 1 sandwich made. *Updated October 5, 2024*

Are you a cheese lover and a diet enthusiast, too? A grilled cheese sandwich is a unique, savory food. It’s a great option for you.

Would you like to know how many calories are in 1 grilled cheese sandwich?

We have had a short discussion about the number of calories in a grilled cheese sandwich. A grilled cheese sandwich made with two slices of white bread and two slices of cheese has about 378 calories. The melted cheese makes it more appealing.

Nutrition Facts for a Grilled Cheese Sandwich

A grilled cheese sandwich is a beloved comfort food that can also serve as a nutritious option when prepared with care. Here’s a closer look at the nutrition facts for a grilled cheese sandwich:

• Calories: On average, a grilled cheese sandwich contains around 400 calories. This number can vary based on the type of bread and cheese you choose. Opting for whole grain bread and a moderate amount of cheese can help manage the calorie count.
• Protein: A grilled cheese sandwich is a good source of protein, offering around 12-15 grams per sandwich. Protein is vital for muscle repair and growth. So, this sandwich is a satisfying meal.
• Fat: With around 20-25 grams of fat per sandwich, a grilled cheese can be high in fat. But you can reduce this by using lower-fat cheese and whole grain bread. Fat is necessary for energy, but moderation is key.
• Carbs: A grilled cheese sandwich has 30-40 grams of carbs. Whole grain bread is healthier than white bread. It has more fiber and nutrients.
• The type of cheese you use has a significant impact on the nutritional profile. American cheese is popular. But, lower-fat options are healthier. Try part-skim mozzarella or reduced-fat cheddar on your sandwich.
• Bread: Whole grain bread is a better option than white bread as it increases the fiber and nutrient content of your sandwich. Look for bread that is high in fiber and protein for added benefits.
• Use cooking spray instead of butter or oil. It can reduce the calories and fat in your grilled cheese without losing flavor.

To make a healthier grilled cheese sandwich, consider these tips:

• Use whole grain bread instead of white bread.
• Choose a low-fat cheese. Use part-skim mozzarella or reduced-fat cheddar.
• Opt for cooking spray instead of butter or oil.
• Use a moderate amount of cheese to keep the calorie and fat content in check.

With these easy recipe tweaks, you can enjoy a tasty, healthy grilled cheese sandwich. It’s perfect for a quick lunch or dinner. A grilled cheese sandwich is a beloved comfort food that can also serve as a nutritious option when prepared with care. Here’s a closer look at the nutrition facts for a grilled cheese sandwich:

• Calories: On average, a grilled cheese sandwich contains around 400 calories. This number can vary based on the type of bread and cheese you choose. Opting for whole grain bread and a moderate amount of cheese can help manage the calorie count.
• Protein: A grilled cheese sandwich is a good source of protein, offering around 12-15 grams per sandwich. Protein is vital for muscle repair and growth. So, this sandwich is a satisfying meal.
• Fat: With around 20-25 grams of fat per sandwich, a grilled cheese can be high in fat. But you can reduce this by using lower-fat cheese and whole grain bread. Fat is necessary for energy, but moderation is key.
• Carbs: A grilled cheese sandwich has 30-40 grams of carbs. Whole grain bread is healthier than white bread. It has more fiber and nutrients.
• The type of cheese: you use has a significant impact on the nutritional profile. American cheese is popular. But, lower-fat options are healthier. Try part-skim mozzarella or reduced-fat cheddar on your sandwich.
• Bread: Whole grain bread is a better option than white bread as it increases the fiber and nutrient content of your sandwich. Look for bread that is high in fiber and protein for added benefits.
• Use cooking spray: instead of butter or oil. It can reduce the calories and fat in your grilled cheese without losing flavor.

To make a healthier grilled cheese sandwich, consider these tips:

• Use whole grain bread instead of white bread.
• Choose a low-fat cheese. Use part-skim mozzarella or reduced-fat cheddar.
• Opt for cooking spray instead of butter or oil.
• Use a moderate amount of cheese to keep the calorie and fat content in check.

With these easy recipe tweaks, you can enjoy a tasty, healthy grilled cheese sandwich. It’s perfect for a quick lunch or dinner.

Additional Ingredients to Add to a Grilled Cheese Sandwich:

Swiss Cheese

• Pros: High in calcium. Low in sodium vs. many other cheeses. A good source of protein.
• Cons: It has some saturated fats, but less than some cheeses.
• Summary: Swiss cheese is a healthy choice. It has lower sodium and high protein.

Cheddar Cheese

• Pros: Rich in calcium and vitamin D, aged cheddar can be easier to digest for those who are lactose intolerant.
• Cons: High in saturated fat and sodium.
• Summary: Cheddar is nutritious but also quite high in fat and sodium, making it a choice to enjoy in moderation.

Provolone Cheese

• Pros: Good source of calcium and protein. Lower in fat than Cheddar.
• Cons: High in sodium.
• Provolone is a middle-ground cheese. It’s a bit lower in fat but still has sodium. It offers a good balance of nutrition.

Brie Cheese

• Pros: Rich in healthy fats, including some beneficial omega-3 fatty acids, and a good source of protein.
• Cons: High in fat, especially saturated fats. It’s also lower in protein compared to harder cheeses.
• Summary: Brie offers healthy fats but is more indulgent due to its high fat content and lower protein ratio.

Gouda Cheese

• Pros: Contains vitamins A, B2, and K2, which are important for bone health and cardiovascular health.
• Cons: It remains high in calories and fat, although it has a lower sodium content.
• Gouda is nutrient-rich but high in calories. So, watch your portions.

Blue Cheese

• Pros: Rich in calcium and protein, and contains probiotics that may benefit gut health.
• Cons: Very high in sodium and often an acquired taste due to its strong flavor. Also, high in fat.
• Summary: Blue cheese is nutrient-rich but very high in sodium and fat. It’s one of the least healthy options if eaten in large amounts.

Best Nutritional Benefit: Swiss Cheese

• Reason: Swiss has the lowest sodium and fat. It has high protein and calcium. So, it’s a healthier choice for many.

Worst Nutritional Benefit: Blue Cheese

• Reason: While it does offer calcium and probiotics, blue cheese has the highest sodium and is also rich in saturated fats. These factors make it the least heart-healthy choice when consumed in excess.

Bacon

• Crispy or soft bacon adds crunch and saltiness.
• Nutritional benefits: A good source of protein and some B vitamins, like B12.
• Bacon contains fats that provide energy, but it’s high in sodium, so moderate portions are best.

Sliced Onion (raw, caramelized, or grilled):

• Nutritional benefits: Rich in antioxidants and fiber. Onions contain quercetin, which has anti-inflammatory properties.

Tomato Slices

• Adds juiciness and freshness.
• Nutritional benefits: It is high in vitamin C, potassium, and lycopene. This antioxidant may reduce cancer risk.

Avocado

• Creamy texture with a subtle flavor.
• Nutritional benefits: They’re high in healthy fats, fiber, potassium, and vitamins C and E.

Spinach or Kale

• Adds a boost of green and texture.
• Nutritional benefits: High in vitamins A, C, and K, as well as iron and fiber.

Pickles or Jalapeños

• Adds tanginess and a bit of spice.
• Nutritional benefits: Pickles are low in calories but high in sodium. Jalapeños are rich in vitamin C and capsaicin, which can boost metabolism.

Roasted Red Peppers

• Sweet and smoky flavors.
• Nutritional benefits: Rich in vitamins A and C and antioxidants.

Mushrooms (Sautéed or grilled)

• Earthy flavor with a meaty texture.
• Nutritional benefits: It is a good source of B vitamins, selenium, and antioxidants.

Egg (fried or poached)

• Adds richness and extra protein.
• Nutritional benefits: High in protein, healthy fats, and essential vitamins like B12 and D.

Pesto or Mustard

• Pesto adds a herbal, garlicky flavor, while mustard adds a tangy kick.
• Nutritional benefits: Pesto has healthy fats from olive oil and nuts. Mustard is low in calories and can provide antioxidants.

Nutritional Benefits Summary

By adding these ingredients, you can improve your sandwich’s flavor.

• Protein content (from cheese, bacon, eggs, and mushrooms).
• Healthy fats (from avocado, cheese, and pesto).
• Vitamins and minerals (from vegetables like spinach, tomatoes, peppers, and onions).
• Antioxidants (from tomatoes, peppers, onions, and spinach).

These additions can make your grilled cheese a lot healthier. They will balance proteins, fats, carbs, and key vitamins.

How Many Calories Are In A Homemade Grilled Cheese Sandwich?

Whenever you crave these kinds of items, we recommend that you make them at home. You can cook them to your liking using much less oil. You can also add other ingredients to a balanced diet. Using one slice of cheese instead of two can lead to a large reduction in calorie content.

A grilled cheese sandwich with white bread and American cheese has 378 calories. But people prefer whole wheat bread. It’s healthier and has 377 calories. A grilled sandwich with two slices of cheese has 400 calories.

But gnarled cheese sandwiches are healthy if they have some cheese. An American grilled sandwich has about 378 calories. Its cheese and sugar are as high as a cheesecake’s sugar.

A grilled cheese sandwich has more calories and carbs than both. So, as mentioned, choose wheat bread. It has fewer calories and carbs, and it is healthier.

How Many Calories Are In A Slice Of Cheese Grilled Cheese?

For a healthy diet, you can stick to grains. We also have other options, for example, like white bread and butter.

A grilled cheese sandwich has 400-600 calories. That’s bad for health. But the number of calories depends on items such as cheese and bread. Using lower-calorie ingredients can aid weight loss. They can also lose weight and still enjoy grilled cheese sandwiches.

American cheese has about 131 calories, versus cheddar. Now, it’s up to you which cheese type you want to eat. But counting the calories of anything you intend to eat is crucial.

How Many Calories Are In A Restaurant Grilled Cheese?

As you know, it is always recommended for adults to eat whole foods and homemade meals. Restaurant food is tastier but less healthy. It generally has more calories than homemade food.

The same goes for the restaurant’s grilled cheese. It has over 700 calories. The grilled cheese sandwich recipe has 594 calories. That means it’s more than the homemade sandwich.

But sandwich ingredients have only 291 calories per serving. Assembling them raises the calorie count.

Is Grilled Sandwich Good For Weight Loss?

As noted, grilled cheese sandwiches may also include other ingredients.

This depends on how cooks make and cook before serving them. Eating more than average calories on a day risks weight gain.

Is Grilled Cheese Healthy?

Many types of grilled cheese and other things like profiles, nutrition, etc.

Cheese is a great source of calcium, protein, and vitamins. It’s also healthy. So, including it in your diet may be a good choice.

Eating in moderation is best because it’s high in sodium and fat. But grilled cheese sandwiches are high in saturated fat and calories.

But, if you use the right ingredients, you can make a healthy, delicious grilled sandwich. It will be very nutritious. 

Conclusion

I hope you found the advice in our cheese sandwich article helpful. Now, you can have a healthy and tasty grilled cheese sandwich with low calories.

It won’t affect your body or health. We discussed grilled cheese sandwiches in the article above.

We hope you now have all the info on low-calorie grilled cheese sandwiches. You can eat them anywhere, anytime. They use healthy, low-calorie, nutrient-rich ingredients.

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