On Wheat Bread Grilled Cheese Sandwich
Grilled cheese sandwich, American cheese, on wheat bread
Nutrition Facts
- Total Fat 20,98 g27%
- Saturated Fat 9,95 g50%
- Trans Fat —
- Cholesterol 48 mg16%
- Sodium 817 mg36%
- Total Carbohydrate 26,13 g10%
- Dietary Fiber 2,8 g10%
- Total Sugars 4,44 g
- Protein 12,05 g24%
- Vitamin D 2,6 µg13%
- Calcium 470 mg36%
- Iron 1,9 mg11%
- Potassium 176 mg4%
100g of Grilled cheese sandwich, on wheat bread contains 341 kcal calories, 12,05g protein, and 20,9µg selenium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein14%(48 kcal)
- Carbs31%(105 kcal)
- Fat55%(189 kcal)
Nutrient density
Meets ≥10% Daily Value for 22 of 28 nutrients
High nutrient densityUse On Wheat Bread Grilled Cheese Sandwich in your next meal plan
Melio can build a complete week of meals around On Wheat Bread Grilled Cheese Sandwich (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- On Wheat Bread Grilled Cheese Sandwich has a potassium-to-sodium ratio of 0.2:1, which is considered poor for blood-pressure support.
- On Wheat Bread Grilled Cheese Sandwich has an omega-6 to omega-3 ratio of 163.6:1, which is considered poor for inflammatory balance.
- On Wheat Bread Grilled Cheese Sandwich contains more calcium per 100 g than whole cow’s milk — 470 mg vs 113 mg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 341 kcal | 17% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 12,05 g | 24% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 26,13 g | 10% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 20,98 g | 27% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 2,8 g | 10% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 4,44 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 817 mg | 36% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 176 mg | 4% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 470 mg | 36% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 40 mg | 10% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 321 mg | 26% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1,9 mg | 11% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 1,56 mg | 14% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,11 mg | 12% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 20,9 µg | 38% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 9,95 g | 50% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 4,95 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 2,63 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 48 mg | 16% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0,01 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0,01 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 189 µg | 21% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 181 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0,1 mg | 0% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 2,6 µg | 13% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 1,35 mg | 9% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 9,3 µg | 8% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,18 mg | 15% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,23 mg | 18% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 2,57 mg | 16% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,25 mg | 15% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 37 µg | 9% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0,51 µg | 21% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 22,3 mg | 4% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 92 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 5 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 45 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 37,11 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Compare 2 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Grilled cheese sandwich, American cheese, on white bread | 2705802 | 343 | 11 | 28,1 | 20,8 |
| Grilled cheese sandwich, American cheese, on wheat breadcurrent | 2705803 | 341 | 12,1 | 26,1 | 21 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated57%(9,95 g)
- Monounsaturated28%(4,95 g)
- Polyunsaturated15%(2,63 g)
Household serving sizes
g- 61853 1 sandwich
- 116 g
- 90000 Quantity not specified
- 116 g
Frequently asked questions about On Wheat Bread Grilled Cheese Sandwich
How many calories in On Wheat Bread Grilled Cheese Sandwich?
On Wheat Bread Grilled Cheese Sandwich contains 341 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in On Wheat Bread Grilled Cheese Sandwich?
On Wheat Bread Grilled Cheese Sandwich contains 48 mg cholesterol and 817 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in On Wheat Bread Grilled Cheese Sandwich?
Per 100 grams, On Wheat Bread Grilled Cheese Sandwich contains 12.05 g protein, 26.13 g carbohydrates, and 20.98 g total fat.
Is On Wheat Bread Grilled Cheese Sandwich good for keto or low-carb?
On Wheat Bread Grilled Cheese Sandwich has 26.1 g carbs per 100 g — typically not a keto or low-carb staple.
Where does On Wheat Bread Grilled Cheese Sandwich nutrition data come from?
Nutrition data for On Wheat Bread Grilled Cheese Sandwich is sourced from USDA FoodData Central (FDC ID 2705803). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/2705803/nutrients.
Diet compatibility
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with On Wheat Bread Grilled Cheese Sandwich
Complementary ingredients from related USDA categories — useful starting points when planning a meal around On Wheat Bread Grilled Cheese Sandwich.
3 meal ideas using On Wheat Bread Grilled Cheese Sandwich
Starter templates matched to On Wheat Bread Grilled Cheese Sandwich's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Easy morning meal with on Wheat Bread Grilled Cheese Sandwich
Use on Wheat Bread Grilled Cheese Sandwich alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
- Lunch
Balanced lunch plate with on Wheat Bread Grilled Cheese Sandwich
Build a plate around on Wheat Bread Grilled Cheese Sandwich, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
- Dinner
Simple dinner with on Wheat Bread Grilled Cheese Sandwich
Pair on Wheat Bread Grilled Cheese Sandwich with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 2705803), accessed 2022-10-28.
Published: 2022-10-28
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