Foods

Grilled Cheese Sandwich Calories and Macros — Nutrition Facts per 1 sandwich (120g)

Grilled Cheese Sandwich: 412 cal, 13.2g protein, 33.7g carbs, 25g fat per 1 sandwich (120g). Full nutrition breakdown, how grilled cheese sandwich fits common goals, and the fastest way to track it.

By Bento Bunny Team

A serving of grilled cheese sandwich — 1 sandwich (120g) — comes to 412 calories, with 13.2g of protein, 33.7g of carbs, and 25g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Grilled Cheese Sandwich nutrition facts

NutrientPer 1 sandwich (120g)% Daily Value*
Calories412 kcal21%
Protein13.2 g26%
Carbohydrates33.7 g12%
Fat25 g32%
Saturated fat12 g60%
Fiber1.4 g5%
Sugar5.4 g—
Sodium986 mg43%
Cholesterol58 mg19%
Potassium167 mg4%
Calcium595 mg46%
Iron2.4 mg13%
Vitamin C0 mg0%

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Calorie-dense per gram because the bread is buttered and griddled. Extra cheese or a third slice of bread (a triple-decker) pushes it higher.

How does grilled cheese sandwich fit your goals?

Grilled cheese sandwich delivers a balanced macro profile (13.2g protein / 33.7g carbs / 25g fat per 1 sandwich (120g)), which makes it easy to fit into almost any tracking plan. Foods like this are particularly useful as base ingredients in meal prep, because they don't lock you into a specific macro split — you can pair them with whatever your daily target needs more of.

Micronutrients worth noting

Beyond the macros, grilled cheese sandwich pulls real weight on calcium (46% DV) and iron (13% DV) per 1 sandwich (120g) — the kind of micronutrient density that calorie counts alone don't show. Worth flagging on the other side of the ledger: a serving carries 43% of the daily sodium limit, which matters if you eat it often.

How grilled cheese sandwich compares to other meals & dishes

Food (per 100g)CaloriesProteinCarbsFat
Grilled Cheese Sandwich34311g28.1g20.8g
Cheese Quesadilla31613.4g28.6g16.2g
Hot Dog29610.8g23.7g17.4g
General Tso's Chicken29512.9g24g16.4g

The fastest way to log grilled cheese sandwich

You could search a food database for "grilled cheese sandwich", scroll past a dozen near-duplicates, and guess at the serving size — or you could take one photo. Bento Bunny's AI photo tracking identifies grilled cheese sandwich, estimates the portion, and files the macros into your day in a couple of seconds, with the AI running on-device on iOS 26+.

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Grilled Cheese Sandwich calories by serving size

ServingCaloriesProteinCarbsFat
1 sandwich (120g)41213.2g33.7g25g
100g34311g28.1g20.8g

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Frequently Asked Questions

How many calories are in 1 sandwich (120g) of grilled cheese sandwich?
Grilled Cheese Sandwich contains 412 calories per 1 sandwich (120g), made up of 13.2g of protein, 33.7g of carbohydrates, and 25g of fat.
How many calories are in 100g of grilled cheese sandwich?
Per 100g, grilled cheese sandwich comes to 343 calories, with 11g of protein, 28.1g of carbs, and 20.8g of fat (USDA FoodData Central).
How much protein is in grilled cheese sandwich?
A 1 sandwich (120g) serving of grilled cheese sandwich provides 13.2g of protein, which is roughly 26% of the FDA daily value of 50g.
Can I eat grilled cheese sandwich every day?
Yes. Grilled cheese sandwich has a balanced macro profile and no nutrient that becomes problematic in normal serving sizes. Daily inclusion is fine as long as it fits within your overall calorie and macro targets.
What's the easiest way to track grilled cheese sandwich?
Photo-based logging is the fastest path — apps like Bento Bunny identify grilled cheese sandwich and estimate portion size from a single picture, removing the need to search a database or weigh every serving.