Randy Chandler
Grilled cheese sandwiches are a popular and tasty snack, but how many carbs do they contain? The answer depends on the ingredients used and the method of preparation. For example, a grilled cheese sandwich made with American cheese and white bread contains 33.4 grams of carbs, while another source states that a similar sandwich contains 29.9% carbs, which equates to 97.3 grams of carbs assuming a 325-calorie sandwich. The type of bread used is an important factor, with white bread providing fewer complex carbohydrates than whole wheat or whole grain bread.
| Characteristics | Values |
|---|---|
| Calories | 378-400 |
| Carbohydrates | 26-39.6g |
| Fat | 19.6-29.9g |
| Protein | 10.9-13% |
| Daily Value | 11% |
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What You'll Learn
Calories in grilled cheese on white bread
The number of calories in a grilled cheese sandwich on white bread depends on the ingredients used and how it is prepared. For example, adding more than one slice of cheese will increase the calorie count, as will using butter.
According to one source, a grilled cheese sandwich made with American cheese and white bread contains 378 calories. The calorie count includes contributions from protein (13%), carbohydrates (35%), and fat (52%).
Another source estimates the calorie count of a grilled cheese sandwich to be "just under 400 calories".
A Panera Bread Classic Grilled Cheese Sandwich on Classic White Bread contains 640 calories.
The Mayo Clinic recommends swapping white bread for whole wheat or whole grain bread. While this may not reduce the calorie count significantly, it does provide more complex carbohydrates. A grilled cheese sandwich made with whole wheat bread will also provide more protein, fiber, vitamins, and minerals than one made with white bread.
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Carbohydrates in white bread
A grilled cheese sandwich made with American cheese and white bread contains around 33.4 grams of carbohydrates, or 11% of the recommended daily value (DV) based on a 2,000-calorie diet. The number of calories in a grilled cheese sandwich typically falls just under 400, though a Panera Bread Classic Grilled Cheese Sandwich on white bread contains 640 calories.
The carbohydrates in a grilled cheese sandwich come from both the cheese and the white bread. A medium slice of store-bought white bread contains 13.8 grams of total carbohydrates, contributing a significant portion of the carbs in a grilled cheese sandwich.
The type of bread used in a grilled cheese sandwich can affect the nutritional value. While white bread is a common choice, the Mayo Clinic recommends using whole wheat or whole grain bread, as it provides more complex carbohydrates, protein, fiber, vitamins, and minerals. Whole wheat bread also offers a higher nutritional value compared to white bread, which is made from refined wheat flour that has been stripped of many essential nutrients during processing.
Additionally, other ingredients and preparation methods can impact the carbohydrate content of a grilled cheese sandwich. For example, adding extra slices of cheese or using butter or mayonnaise can increase the overall carb count.
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Healthier bread alternatives
A grilled cheese sandwich on white bread contains around 33 grams of carbohydrates, which can cause a spike in blood sugar and energy, followed by a slump. To avoid this, try swapping white bread for whole wheat or whole grain bread. While this won't save you many calories, it provides more complex carbohydrates, protein, fiber, vitamins, and minerals.
- Sourdough bread: Sourdough is made from fermented grains, which reduces antinutrients and increases the availability of nutrients. This makes sourdough more easily digestible and nutritious than regular bread. You can make your own sourdough loaf at home with a few simple steps.
- Gluten-free bread: If it fits your diet, gluten-free bread can be a good alternative. For example, almond bread is surprisingly similar in texture and taste to regular bread and is perfect for those on a gluten-free or Paleo diet.
- Low-carb bread: Oopsie bread is a simple and popular low-carb bread made from eggs, cream cheese, and salt. It is widely used as a replacement for wheat bread and can be delicious in burgers or with toppings. Cloud bread is another great low-carb option that you can make fresh in just 30 minutes.
- Vegetable substitutes: Vegetables like eggplant, bell peppers, cucumbers, and mushrooms can make great bread substitutes. They are tasty and fresh alternatives, especially with toppings like meats, cream cheese, and vegetables. You can also make a flatbread or pizza crust with a mix of cauliflower and cheese, which is nutritious and low in carbs.
- Whole grains: Swapping white bread for whole grains like oats can help keep you fuller for longer since they are absorbed more slowly by the body. This can help reduce sugar cravings and keep your energy levels stable.
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How to make grilled cheese
A grilled cheese sandwich is a classic, comforting meal. It's a simple dish, but there are a few tricks to getting the perfect grilled cheese. The calorie count of a grilled cheese sandwich varies, but it's generally around 400 calories, with around 33 grams of carbohydrates. The exact nutritional content will depend on the ingredients used and how the sandwich is prepared.
First, choose your cheese. The best grilled cheese sandwiches use a melty cheese like American, cheddar, pepper Jack, Havarti, Gruyère, Monterey Jack, or a blend. Look for low-moisture cheese, as they melt the best. Shredded cheese will melt quicker and more evenly than sliced cheese, so it’s better able to keep up with the bread as it toasts.
Next, select your bread. Sourdough, white bread, or even brioche all work well, but any bread can be used. The important part is making sure the slices aren’t too thick, so the whole sandwich gets crispy. The bread should be sturdy enough to handle the heat; thinly sliced, delicate breads will quickly fall apart.
Now it's time to assemble the sandwich. Spread butter on one side of each slice of bread. You can also add mayonnaise to the unbuttered side for extra creaminess and saltiness. Sprinkle with salt, spices, or garlic powder to taste. Layer the cheese on one slice of bread, then sandwich the slices together. You can also add a scoop of kimchi or sprinkle Parmesan cheese on the buttered bread before adding the cheese for extra flavor.
Finally, it's time to grill the sandwich. Use a medium skillet, preferably cast iron, heating it slowly and evenly over medium heat. Add butter to the pan and place the sandwich inside, cooking until the bread is golden brown and the cheese is melted. Flip the sandwich and cook until the other side is golden and the cheese is fully melted. Enjoy your grilled cheese sandwich!
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Nutritional value of grilled cheese
The nutritional value of a grilled cheese sandwich varies depending on the ingredients used and the method of preparation. For example, adding more than one slice of cheese will increase the calorie and fat content, as will using butter. According to the USDA, a grilled cheese sandwich made with American cheese and white bread contains around 33.4 grams of carbohydrates (11% of the recommended daily value), 22 grams of fat (28% DV), and 12.1 grams of protein (12% DV). The calorie count for such a sandwich is likely to be just under 400, with the USDA placing it at 338 and Panera Bread at 640.
The Mayo Clinic recommends substituting white bread with whole wheat or whole grain bread, as this provides more complex carbohydrates, protein, fiber, vitamins, and minerals. Using whole wheat bread instead of white bread won't necessarily reduce the calorie count, but it will improve the nutritional profile of the sandwich.
Grilled cheese sandwiches are often made with American cheese, which is a highly processed cheese product with a mild flavor. As a result, you may need to use more American cheese to achieve the desired taste. Other cheeses, such as cheddar, have a stronger taste and fewer artificial ingredients, so you can use less and still get a good flavor.
In addition to the type of bread and cheese used, the nutritional value of a grilled cheese sandwich can be enhanced by adding certain ingredients. For example, tomato slices provide a burst of flavor and acidity, along with 1 gram of carbohydrates per slice. Basil leaves can also be added for extra flavor without significantly impacting the nutritional content.
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Frequently asked questions
A grilled cheese sandwich on white bread contains 29.9% carbs, which equates to around 33.4 grams of carbs or 71 grams of net carbs.
Yes, you can use whole wheat, whole grain, sourdough, or gluten-free bread.
Alternatives such as whole wheat or whole grain bread provide more complex carbohydrates and increase the protein, fiber, vitamins, and minerals in your sandwich.
A grilled cheese sandwich on white bread contains around 378 or 400 calories, but a Panera Bread Classic Grilled Cheese Sandwich is 640 calories.
