Grilled cheese sandwich calories
A 105 g serving of grilled cheese sandwich is roughly 362 kcal. Per 100 g that's 345 kcal, with 54% of the energy coming from fat and 32% from carbs.
A serving covers about 18% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 308 to 417 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (105 g) |
|---|---|---|
| kcal | 345 | 362 |
| Protein, g | 11.7 | 12.3 |
| Fat, g | 20.8 | 21.8 |
| Carbs, g | 27.8 | 29.2 |
| Fiber, g | 1.4 | 1.5 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 52 g | 181 kcal | 154-208 | 5,600 |
| 1 · 105 g | 362 kcal | 308-417 | 11,300 |
| 1½ · 158 g | 543 kcal | 462-625 | 16,900 |
| 2 · 210 g | 724 kcal | 616-833 | 22,600 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 11,300 steps, or 88 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Shoot it from above so the whole plate is in frame. If it's oilier than usual, add “lots of oil” to the description, and Kalorea will lean to the top of the range.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Chicken tenders | 286 | 526 kcal / 184 g | 19.0 g |
| French fries | 300 | 351 kcal / 117 g | 3.5 g |
| Chicken nuggets | 307 | 295 kcal / 96 g | 15.9 g |
| Buffalo wings | 310 | 465 kcal / 150 g | 22.3 g |
| Quesadilla | 331 | 596 kcal / 180 g | 15.5 g |
| Falafel | 333 | 283 kcal / 85 g | 13.3 g |
| Grilled cheese sandwich | 345 | 362 kcal / 105 g | 11.7 g |
| Peanut butter and jelly sandwich | 364 | 393 kcal / 108 g | 11.2 g |
| Onion rings | 384 | 449 kcal / 117 g | 4.4 g |
Lightest in this group per 100 g: Chicken tenders.
Where the numbers come from
This is a home-style dish, so there's no single lab value. We built it from USDA ingredients using this recipe, then divided by its total weight:
| Ingredient (USDA entry) | Grams |
|---|---|
| Bread, white, commercially prepared (includes soft bread crumbs) | 56 |
| Cheese, pasteurized process, American, without added vitamin D | 40 |
| Butter, without salt | 9 |
The ±15% range reflects how much real recipes and portions differ: more oil, fattier meat or a bigger scoop all move it.
Questions
How many calories in grilled cheese?
Grilled cheese sandwich has about 345 kcal per 100 g. A typical 105 g serving is about 362 kcal, and realistically anywhere from 308 to 417 kcal depending on the recipe and portion.
How much protein is in grilled cheese sandwich?
11.7 g of protein per 100 g, or about 12.3 g in a 105 g serving.
Your plate isn't a lab sample
Snap your own grilled cheese sandwich and Kalorea estimates what's actually on your plate, with a range and macros.