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Gouda Cheese on Rye Sandwich⏱ 5 min total
Recipes

Gouda Cheese on Rye Sandwich

Per 1 serving · 58 g · 3 ingredients

Calories
193
10%
of a 2,000 cal day
  • Protein
    8.1g
    17% of calories
  • Carbs
    16g
    33% of calories
  • Fat
    11g
    50% of calories
Portion

At a glance

One serving of Gouda Cheese on Rye Sandwich (58 g) has 193 calories, with 8.1 g of protein, 16 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (50% of calories). It is high in phosphorus (22% DV) and selenium (24% DV). Keep an eye on saturated fat, which provides 32% of the daily value.

Per 100 g
332cal
medium energy density
Protein per 100 cal
4.2g
Net carbs
14g
carbs minus fiber
Fiber
1.9g
1.7 g sugar

High in

20%+ of the daily value

  • Phosphorus22%
  • Selenium24%

Good source of

10–19% of the daily value

  • Thiamine12%
  • Riboflavin (B2)13%
  • Folate (B9)10%
  • Vitamin B1214%
  • Calcium17%
  • Iron12%

Watch

20%+ of the daily value

  • Saturated fat32%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 min
  1. 1

    Spread butter on the bread. Put the cheese slice on top. Bring slices together. Heat in a toaster if desired (optional).

Vitamins & minerals

Amounts for 1 serving (58 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A67 μg
7%
Vitamin C0.1 mg
0%
Vitamin D0.2 μg
1%
Vitamin E0.3 mg
2%
Vitamin K1 μg
1%
Thiamine0.1 mg
12%
Riboflavin (B2)0.2 mg
13%
Niacin1 mg
8%
Vitamin B60 mg
3%
Folate (B9)40 μg
10%
Vitamin B120.3 μg
14%
Pantothenic acid0.2 mg
4%
Choline9 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium173 mg
17%
Iron1 mg
12%
Potassium80 mg
2%
Magnesium19 mg
5%
Phosphorus157 mg
22%
Zinc1 mg
11%
Copper0.1 mg
7%
Manganese0.3 mg
11%
Selenium13 μg
24%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.3 g—
Aspartic acid1 g—
Beta carotene11 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride16 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid2 g—
Glycine0.2 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.4 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats3 g—
Phenylalanine0.4 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol67 μg—
Serine0.5 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30 g—
Total omega 60.1 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 193 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 37min
    Walking (3.5 mph)
  • 23min
    Cycling (moderate)
  • 16min
    Running (6 mph)
  • 27min
    Swimming laps

Common questions

How many calories are in Gouda Cheese on Rye Sandwich?

One serving of Gouda Cheese on Rye Sandwich (1 serving) has 193 calories, which works out to 332 calories per 100 g. That is about 9.6% of a 2,000-calorie day.

Is Gouda Cheese on Rye Sandwich high in protein?

Not especially. It has 8.1 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Gouda Cheese on Rye Sandwich keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Gouda Cheese on Rye Sandwich?

368 mg per serving.

How much sugar is in Gouda Cheese on Rye Sandwich?

1.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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