⏱ 30 min totalChicken Tomato Carrot Grilled Cheese
Per 1 serving · 252 g · 6 ingredients
of a 2,000 cal day
- Protein34g28% of calories
- Carbs29g23% of calories
- Fat27g49% of calories
At a glance
One serving of Chicken Tomato Carrot Grilled Cheese (252 g) has 496 calories, with 34 g of protein, 29 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (69% DV), Vitamin A (34% DV) and Vitamin E (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 29%, 61% and 33% of the daily value.
High in
20%+ of the daily value
- Protein69%
- Vitamin A34%
- Vitamin E22%
- Thiamine27%
- Riboflavin (B2)35%
- Niacin54%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin C10%
- Vitamin K13%
- Folate (B9)14%
- Choline14%
- Potassium12%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat61%
- Cholesterol33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ breast fillet Chicken breast
½ medium whole Tomatoes
¼ medium Carrots
1 tsp Olive oil
2 slice Whole wheat bread
2 slice (1 oz) Cheddar cheese
Directions
- 1
Preheat oven to 450 degrees F. Pound out chicken thin. Slice tomato and peel wide thin strips of carrots.
- 2
Heat oil in a large nonstick skillet over medium heat. Add chicken and cook 4-5 minutes per side or until the chicken is cooked through. Remove from pan.
- 3
Place bread on a baking sheet and top one of the slices with a slice of the cheese, the chicken, tomato, carrot, remaining cheese, and remaining slice of bread. Bake until the cheese melts and and the bread turns golden, about 5-8 minutes.
Vitamins & minerals
Amounts for 1 serving (252 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 305 μg | 34% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 16 μg | 13% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 9 mg | 54% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 56 μg | 14% |
| Vitamin B12 | 1 μg | 26% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 78 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 482 mg | 48% |
| Iron | 2 mg | 25% |
| Potassium | 576 mg | 12% |
| Magnesium | 82 mg | 20% |
| Phosphorus | 529 mg | 76% |
| Zinc | 3 mg | 31% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 58% |
| Selenium | 44 μg | 79% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 592 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,588 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 21 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,583 μg | — |
| Lysine | 2 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 147 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 496 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 94minWalking (3.5 mph)
- 60minCycling (moderate)
- 41minRunning (6 mph)
- 70minSwimming laps
Common questions
How many calories are in Chicken Tomato Carrot Grilled Cheese?
One serving of Chicken Tomato Carrot Grilled Cheese (1 serving) has 496 calories, which works out to 197 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Chicken Tomato Carrot Grilled Cheese high in protein?
It provides a solid 34 g of protein per serving (69% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chicken Tomato Carrot Grilled Cheese keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chicken Tomato Carrot Grilled Cheese?
656 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken Tomato Carrot Grilled Cheese?
4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
334 calSake Miso Glazed Salmon1 serving
385 calBaked Maple Salmon1 serving
594 calCurry Coconut Salmon with Broccoli1 serving
303 calVegan Tomato, Onion, and Garlic Pasta1 serving
415 calParmesan Potato Wedges1 serving
368 calBanana, Oat, and Chia Smoothie1 serving
452 calLime Shrimp Dragon Noodles1 serving
277 calShrimp Noodle Soup1 serving