Andy Montoya
The humble cheese and onion sandwich is a British classic, and its pungent combo of flavours has fans across the globe. But how many calories are in this delicious staple? Well, it depends on the ingredients and where you buy it from. For example, a cheese and onion sandwich from Waitrose contains 579 calories, with a macronutrient breakdown of 25% carbs, 61% fat, and 15% protein. However, if you make it at home, the calorie count will vary depending on the bread, cheese, and spread choices you make.
| Characteristics | Values |
|---|---|
| Calories | 579 per pack (Waitrose) |
| Macronutrients | 25% carbs, 61% fat, 15% protein |
| Ingredients | Cheddar, Red Leicester, Red Onion, Spring Onion, Mayo, Black Pepper |
| Serving Suggestions | Packet of crisps/chips, soup (Tomato or Red Pepper) |
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$4.32
What You'll Learn
Calorie count: 579 calories per sandwich
A cheese and onion sandwich is a British classic. This delicious, pungent combination of flavours is a favourite for many. But how many calories does this sandwich contain?
Well, according to one source, a pack of Waitrose cheese and onion sandwiches contains 579 calories. This calorie count is based on a macronutrient breakdown of 25% carbs, 61% fat, and 15% protein.
The calorie content of a cheese and onion sandwich can vary depending on the specific ingredients used and the quantities. For example, the type of cheese, bread, and additional condiments such as butter or mayonnaise can all impact the overall calorie count.
When making a cheese and onion sandwich at home, it is possible to adjust the ingredients to suit your preferences and dietary needs. Small substitutions, such as choosing a different type of bread or using a reduced-fat mayonnaise, can help reduce the calorie content of the sandwich.
It's important to note that the calorie count of 579 calories is specifically for the Waitrose cheese and onion sandwich. Other pre-made sandwiches from different retailers may have slightly different calorie contents due to variations in ingredients and serving sizes.
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Macronutrients: 25% carbs, 61% fat, 15% protein
A cheese and onion sandwich is a British classic. The calorie count and macronutrient composition of a cheese and onion sandwich can vary depending on the specific ingredients and amounts used. For example, the type of cheese, bread, and additional condiments such as butter or mayonnaise can all impact the nutritional profile.
According to one source, a pack of Waitrose cheese and onion sandwich contains 579 calories. The macronutrient breakdown of this sandwich is 25% carbohydrates, 61% fat, and 15% protein. This means that out of the total calories in the sandwich, 25% come from carbohydrates, 61% come from fat, and 15% come from protein.
In terms of specific ingredients, the type of cheese used can significantly impact the macronutrient composition of the sandwich. For example, cheddar cheese is typically higher in fat and protein compared to other types of cheese. The type of bread used can also make a difference, as different varieties of bread can vary in their carbohydrate and fiber content.
Additionally, any condiments added to the sandwich, such as butter, mayonnaise, or whole egg, can contribute to the overall macronutrient profile. For example, butter and mayonnaise are primarily sources of fat, while whole eggs provide a combination of protein and fat.
It's important to note that the recommended daily intake of macronutrients can vary depending on individual factors such as age, gender, and activity level. As such, the contribution of a cheese and onion sandwich to one's overall macronutrient intake may differ from person to person.
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Cheese: Red Leicester or Cheddar
When making a cheese and onion sandwich, the type of cheese you use can have a significant impact on the overall calorie count and nutritional value of the sandwich. Two popular options for this sandwich are Red Leicester and Cheddar cheese.
Cheddar cheese is known for its rich flavour and creamy texture, making it a popular choice for sandwiches. In terms of nutrition, Cheddar cheese is calorie-dense, with a high percentage of fat, especially saturated fat. An ounce of Cheddar cheese contains approximately 10 grams of total fat and 6 grams of saturated fat. However, Cheddar cheese also offers several nutritional benefits. It is a good source of protein, providing 7 grams per ounce, and is rich in calcium, with 200 mg per ounce. Cheddar cheese also contains other vitamins and minerals, including vitamin A, phosphorus, zinc, selenium, and riboflavin.
On the other hand, Red Leicester cheese offers a slightly different nutritional profile. While it still contains fat and calories, Red Leicester is known for having half the calories of Cheddar. It is also a good source of protein and is often marketed as a low-calorie, high-protein cheese option. Red Leicester adds a beautiful colour to dishes due to the natural annatto from plants, making it a visually appealing choice for sandwiches.
When deciding between Red Leicester and Cheddar for your cheese and onion sandwich, consider your personal preferences and nutritional needs. Both cheeses have their unique characteristics and will contribute to the overall taste and texture of the sandwich. Additionally, the amount of cheese used in the sandwich will also impact the calorie count, so portion sizes should be considered.
According to sources, a cheese and onion sandwich made with a combination of Cheddar and Red Leicester cheese can taste delicious. You can adjust the ratio of cheeses to your liking, but a 50/50 combination or a higher proportion of Red Leicester can be a good starting point. This allows you to enjoy the flavour of Cheddar while potentially reducing the overall calorie intake by incorporating a lower-calorie cheese option.
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Onions: Red and spring, finely diced
When it comes to onions, the classic cheese and onion sandwich typically calls for red onions and spring onions, both very finely diced. This combination adds a pungent kick to the sandwich, complementing the creamy cheese and rich mayo. Finely dicing the onions ensures they integrate well with the other ingredients, providing a balanced burst of flavour in each bite.
Red onions, with their vibrant purple-red colour, offer a mild to medium pungency, depending on their size. Smaller red onions tend to be milder, while larger ones can provide a more assertive flavour. When finely diced, red onions contribute a crisp texture and a vibrant colour contrast to the sandwich. Their flavour profile includes subtle notes of spice and a hint of sweetness, which pairs well with the saltiness of cheese.
Spring onions, also known as green onions or scallions, bring a milder flavour and a fresh, crisp texture to the sandwich. They have a delicate onion taste with a hint of sweetness, making them a subtle yet essential addition. Finely dicing the spring onions ensures their flavour is evenly distributed throughout the sandwich without overwhelming the other ingredients.
The combination of red and spring onions enhances the overall flavour profile of the sandwich. The mild sweetness of spring onions balances the sharper notes of red onions, creating a harmonious blend that enhances the cheese's savouriness. This duo also contributes to the sandwich's texture, adding a crunchy element that contrasts pleasantly with the creamy cheese and soft bread.
While red and spring onions are the most commonly used varieties in a cheese and onion sandwich, personal preferences and availability may lead to substitutions or additions. Some people may opt for white or yellow onions, which offer a sharper flavour and stronger pungency. Others might experiment with sweet onions like Vidalia or Walla Walla, which contribute a more pronounced sweetness to the sandwich.
In conclusion, the choice of onions in a cheese and onion sandwich is a key factor in determining its overall flavour and texture profile. Finely dicing red and spring onions ensures a well-balanced combination of flavours and a pleasing crunchy texture, making each bite of the sandwich a delightful sensory experience.
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Serving suggestions: Packet of crisps or soup
A packet of crisps or a bowl of soup are classic accompaniments to a cheese and onion sandwich, which typically contains around 579 calories.
If you're looking for a lower-calorie option, a bowl of soup may be a better choice than a packet of crisps. Soup broths, chicken noodle, egg drop, vegetable, and wonton soups are all low in calories. Water-based soups are lower in fat and calories than cream-based soups, so opt for a clear broth or a soup with a watery base. If you're watching your calorie intake, be mindful of the ingredients you add to your soup, as high-calorie ingredients can quickly increase the overall calorie count.
On the other hand, if you're craving a packet of crisps to go with your sandwich, opt for the baked variety, which tends to have lower calories and fat content.
- For a simple and classic option, pair your cheese and onion sandwich with a packet of ready-salted crisps and a bowl of tomato soup.
- If you're looking for something more substantial, a heartier option could be a bowl of chicken noodle soup and a packet of baked crisps with a dip of your choice.
- For a more indulgent option, pair your sandwich with a creamy vegetable soup and a packet of crisps with a tangy dip, such as sour cream and chive.
Remember, the calorie content of your meal will depend on the specific ingredients and serving sizes you choose, so adjust your portions accordingly if you're watching your calorie intake.
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Frequently asked questions
A cheese and onion sandwich contains about 579 calories. The macronutrient breakdown is 25% carbs, 61% fat, and 15% protein.
A combination of cheddar and Red Leicester is recommended, with a preference for more cheddar cheese.
In addition to cheese and onion, the sandwich typically includes mayonnaise, black pepper, and butter.
While small substitutions like the type of bread are generally acceptable, it is recommended to avoid major changes such as using yogurt or sour cream instead of mayonnaise or changing the type of cheese.
Yes, the filling can be made ahead of time and stored tightly covered in the fridge for up to 4-5 days.
