Calories in Grilled cheese sandwich, reduced fat cheese, on wheat bread
Generic food Cooked Meals and Dishes
Grilled cheese sandwich, reduced fat cheese, on wheat bread contains 305 kcal per 100 g. A typical serving of 1 sandwich (116 g) provides about 354 kcal.
Roughly 48% of its calories come from fat, with 36% from carbohydrates and 16% from protein (estimated with general energy factors).
That is close to the median for cheese sandwiches on FoodFactly (315 kcal per 100 g).
100 g provides 34% of the Daily Value for selenium, 31% of the Daily Value for phosphorus and 22% of the Daily Value for Riboflavin (B2).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 305 kcal | |
| Total fat C | 16.2 g | 21% |
| Saturated fat C | 7.5 g | 38% |
| Cholesterol C | 36 mg | 12% |
| Sodium C | 734 mg | 32% |
| Total carbohydrates C | 27.4 g | 10% |
| Dietary fiber C | 2.8 g | 10% |
| Total sugars C | 5.6 g | |
| Protein C | 12.3 g | 25% |
| Vitamin A C | 185 µg | 21% |
| Vitamin C C | 0.1 mg | 0.1% |
| Vitamin D C | 2.1 µg | 11% |
| Vitamin E C | 1.2 mg | 8% |
| Vitamin K C | 9.1 µg | 8% |
| Thiamin (B1) C | 0.19 mg | 16% |
| Riboflavin (B2) C | 0.29 mg | 22% |
| Niacin (B3) C | 2.6 mg | 16% |
| Vitamin B6 C | 0.25 mg | 14% |
| Folate (B9) C | 43 µg | 11% |
| Vitamin B12 C | 0.38 µg | 16% |
| Choline C | 25.3 mg | 5% |
| Calcium C | 277 mg | 21% |
| Iron C | 1.7 mg | 10% |
| Magnesium C | 41 mg | 10% |
| Phosphorus C | 388 mg | 31% |
| Potassium C | 220 mg | 5% |
| Zinc C | 1.6 mg | 14% |
| Copper C | 0.11 mg | 12% |
| Selenium C | 18.8 µg | 34% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 16%
- Carbohydrates 36%
- Fat 48%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein12.3 gbelow the median for cheese sandwiches (median 12.7 g)
- Fiber2.8 gin the top quarter of cheese sandwiches (median 1.4 g)
- Sugars5.6 gin the top quarter of cheese sandwiches (median 4.8 g)
- Fat16.2 gabove the median for cheese sandwiches (median 16.2 g)
- Saturated fat7.5 gbelow the median for cheese sandwiches (median 7.9 g)
- Sodium734 mgbelow the median for cheese sandwiches (median 756 mg)
- Protein per 100 kcal4 gprotein density, useful for comparing foods with different calorie levels
- Water40.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.2 g |
|---|---|
| Polyunsaturated fat C | 2.4 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.003 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 2.1 g |
| SFA 4:0 C | 0.32 g |
| SFA 6:0 C | 0.2 g |
| SFA 8:0 C | 0.14 g |
| SFA 10:0 C | 0.27 g |
| SFA 12:0 C | 0.32 g |
| SFA 14:0 C | 1.1 g |
| SFA 16:0 C | 3.5 g |
| SFA 18:0 C | 1.5 g |
| MUFA 18:1 C | 3.8 g |
| PUFA 18:3 C | 0.28 g |
| PUFA 20:4 C | 0.009 g |
| MUFA 16:1 C | 0.22 g |
| PUFA 18:4 C | 0.001 g |
| MUFA 20:1 C | 0.024 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.003 g |
Carotenoids (6)
| Beta-carotene C | 71 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 31 µg |
| Retinol C | 179 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 40.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 6 µg |
| Folate, food C | 32 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Grilled cheese sandwich
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled cheese sandwich, NFS Cooked | 343 | 11 g | 28.1 g | 20.8 g |
| Grilled cheese sandwich, American cheese, on white bread Cooked | 343 | 11 g | 28.1 g | 20.8 g |
| Grilled cheese sandwich, American cheese, on wheat bread Cooked | 341 | 12 g | 26.1 g | 21 g |
| Grilled cheese sandwich, cheddar cheese, on white bread Cooked | 368 | 13.4 g | 26.4 g | 23.3 g |
| Grilled cheese sandwich, cheddar cheese, on wheat bread Cooked | 366 | 14.4 g | 24.4 g | 23.5 g |
| Grilled cheese sandwich, reduced fat cheese, on white bread Cooked | 307 | 11.3 g | 29.3 g | 16 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pizza, meat and vegetable topping, regular crust, frozen, cooked Cooked | 276 | 11.3 g | 25.1 g | 14.4 g |
| Chicken fillet sandwich, fried, from fast food, with cheese Cooked | 291 | 13.2 g | 24.7 g | 15.3 g |
| Chicken fillet sandwich, fried, from fast food Cooked | 281 | 12.2 g | 27.5 g | 13.5 g |
| Chicken fillet sandwich, NS as to fried or grilled, from fast food Cooked | 281 | 12.2 g | 27.5 g | 13.5 g |
| Chicken fillet wrap sandwich, fried, from fast food Cooked | 299 | 12.7 g | 24.4 g | 16.7 g |
| Chicken fillet sandwich, fried, on white bun; with cheese Cooked | 280 | 13.5 g | 25.2 g | 13.8 g |
| Pizza, pepperoni topping, regular crust, frozen, cooked Cooked | 274 | 14.4 g | 24.7 g | 13.1 g |
| Chicken fillet sandwich, fried, on wheat bun, with cheese Cooked | 275 | 14 g | 23.6 g | 13.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked grilled cheese sandwich?
100 g of cooked grilled cheese sandwich has 305 kcal. 1 sandwich (116 g): about 354 kcal.
Is cooked grilled cheese sandwich high in protein?
Cooked grilled cheese sandwich contains 12.3 g of protein per 100 g (25% of the 50 g Daily Value), or 14.3 g in 1 sandwich (116 g). About 16% of its calories come from protein. Compared with other cheese sandwiches, that is below the median (median 12.7 g).
How many carbs are in cooked grilled cheese sandwich?
Cooked grilled cheese sandwich has 27.4 g of total carbohydrates per 100 g, including 2.8 g of fiber and 5.6 g of sugars.
How much fat is in cooked grilled cheese sandwich?
Cooked grilled cheese sandwich contains 16.2 g of fat per 100 g, of which 7.5 g is saturated (38% of the Daily Value).
What vitamins and minerals does cooked grilled cheese sandwich contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (34% DV), phosphorus (31% DV), Riboflavin (B2) (22% DV), calcium (21% DV) and Vitamin A (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked grilled cheese sandwich?
100 g contains 734 mg of sodium, 32% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 8, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2705807. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.