1 serving (150 grams) contains 350 calories, 15.0 grams of protein, 12.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
552.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 31.5 mg | 10% | |
| Sodium | 946.4 mg | 41% | |
| Total Carbohydrates | 63.1 g | 22% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 7.9 g | ||
| protein | 23.7 g | 47% | |
| Vitamin D | 78.9 mcg | 394% | |
| Calcium | 473.2 mg | 36% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 315.5 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Whole grain sandwich with cheese
A whole grain sandwich with cheese is a simple yet nutrient-dense meal popular in many Western cuisines. Whole grain bread, originating from early agricultural civilizations, is known for its rich fiber content and sustained energy release. Combined with cheese, a dairy product with roots tracing back thousands of years, this sandwich becomes a balanced food providing carbohydrates, protein, and fats. Typically, one serving (using 2 slices of whole grain bread and a slice of cheese) offers approximately 250-300 calories, 10-12 grams of protein, 4-5 grams of fiber, and a good dose of calcium and B vitamins. It is a convenient option for quick meals or snacks, combining nutrients that support muscle function, bone strength, and digestive health.
Health Benefits
- High fiber content from whole grain bread supports digestive health and helps maintain healthy blood sugar levels (4-5 grams of fiber per serving).
- Calcium from cheese contributes to strong bones and teeth, covering about 15-20% of daily calcium needs per serving.
- Whole grains provide B vitamins like thiamine, aiding in energy metabolism and nervous system function.
- Protein from cheese (and bread, albeit in smaller amounts) aids in muscle repair and overall growth, contributing roughly 10-12 grams per serving.
- Iron from whole grain bread supports oxygen transportation in the blood, helping to combat fatigue and increase energy.
Dietary Considerations
Selection and Storage
Store whole grain bread in a cool, dry place or freeze for longer shelf life. Fresh cheese should be kept refrigerated at 34-40°F and consumed by the 'use by' date.
Common Questions About Whole grain sandwich with cheese Nutrition
Is a whole grain sandwich with cheese high in protein?
A whole grain sandwich with cheese typically contains about 15-20 grams of protein per serving, depending on the type of cheese and bread used. Whole grain bread provides some protein, while cheese, like cheddar or Swiss, contributes the majority. It's a good source of protein for a balanced meal.
Can I eat a whole grain sandwich with cheese on a keto diet?
A traditional whole grain sandwich with cheese is not suitable for a keto diet due to the high carbohydrate content in whole grain bread, which can contain 12-20 grams of carbs per slice. However, you could substitute with low-carb bread to make it keto-friendly.
Is a whole grain sandwich with cheese healthy?
Yes, a whole grain sandwich with cheese can be a healthy option as it provides fiber, protein, calcium, and other nutrients. Whole grains help with digestion and heart health, while cheese is a rich source of calcium and vitamin B12. However, watch out for saturated fat and sodium in the cheese and balance your portions if consumed regularly.
What is the recommended serving size for a whole grain sandwich with cheese?
A standard serving size is one sandwich made with two slices of whole grain bread and about 1-2 ounces of cheese. This typically amounts to 300-400 calories, a good portion for a meal. To keep it balanced, consider adding vegetables like lettuce or tomato on the side.
How does a whole grain sandwich with cheese compare to a white bread sandwich with cheese?
Whole grain bread is a healthier choice compared to white bread, as it provides more fiber, vitamins (such as B vitamins), and minerals like magnesium. White bread, on the other hand, is usually more processed and lacks fiber. Both types of sandwiches provide similar protein and fat content based on the cheese used, but whole grain bread offers more nutritional benefits overall.
