⏱ 15 min total

Grilled Cheese with Tomato, Peppers and Basil

Name: Grilled Cheese with Tomato, Peppers and Basil
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 1 serving
Ingredients: ¼ dash Black pepper; ¼ dash Salt; ¼ large whole Tomatoes; 2 slice Whole wheat bread; ½ pepper Serrano pepper; 1 slice (1 oz) Cheddar cheese; 1 leaf, whole Basil; ½ tbsp Butter

Per 1 serving · 140 g · 8 ingredients

Calories

315

16%
of a 2,000 cal day

Protein
14g
18% of calories
Carbs
26g
33% of calories
Fat
17g
49% of calories

Portion

At a glance

One serving of Grilled Cheese with Tomato, Peppers and Basil (140 g) has 315 calories, with 14 g of protein, 26 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (28% DV), thiamine (21% DV) and calcium (29% DV). Keep an eye on sodium and saturated fat, which provide 21% and 47% of the daily value.

Per 100 g

225cal

medium energy density

Protein per 100 cal

4.5g

Net carbs

22g

carbs minus fiber

Fiber

3.8 g sugar

High in

20%+ of the daily value

Protein28%
Thiamine21%
Calcium29%
Iron20%
Phosphorus38%
Manganese56%

Good source of

10–19% of the daily value

Dietary fiber14%
Vitamin A16%
Vitamin E14%
Vitamin K10%
Riboflavin (B2)18%
Niacin18%

Watch

20%+ of the daily value

Sodium21%
Saturated fat47%

Ingredients

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

Directions

Prep 10 minCook 5 min

1
Thinly slice the tomato and serrano pepper, removing the seeds from the pepper.
2
Butter one side of each bread slice. Place four slices, butter-side down, on a griddle over medium heat.
3
Layer each slice with a piece of cheese, a tomato slice, and serrano pepper slices, and basil leaves. Sprinkle with salt and pepper to taste. Top with another slice of buttered bread, butter-side up.
4
Grill the sandwiches until golden brown, approximately 2 to 3 minutes per side.

Vitamins & minerals

Amounts for 1 serving (140 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	144 μg	16%
Vitamin C	8 mg	9%
Vitamin D	0.3 μg	2%
Vitamin E	2 mg	14%
Vitamin K	12 μg	10%
Thiamine	0.3 mg	21%
Riboflavin (B2)	0.2 mg	18%
Niacin	3 mg	18%
Vitamin B6	0.2 mg	15%
Folate (B9)	39 μg	10%
Vitamin B12	0.3 μg	11%
Pantothenic acid	1 mg	11%
Choline	25 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	287 mg	29%
Iron	2 mg	20%
Potassium	284 mg	6%
Magnesium	56 mg	13%
Phosphorus	265 mg	38%
Zinc	2 mg	19%
Copper	0.2 mg	19%
Manganese	1 mg	56%
Selenium	22 μg	41%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	47 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	273 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	11 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	0.1 g	—
Leucine	1 g	—
Lycopene	1,171 μg	—
Lysine	0.4 g	—
Maltose	1 g	—
Methionine	0.2 g	—
Monounsaturated fats	4 g	—
Phenylalanine	0.5 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	119 μg	—
Serine	0.4 g	—
Starch	16 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0.2 g	—
Total omega 6	1 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 315 calories

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

60min
Walking (3.5 mph)
38min
Cycling (moderate)
26min
Running (6 mph)
44min
Swimming laps

Common questions

How many calories are in Grilled Cheese with Tomato, Peppers and Basil?

One serving of Grilled Cheese with Tomato, Peppers and Basil (1 serving) has 315 calories, which works out to 225 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Grilled Cheese with Tomato, Peppers and Basil high in protein?

It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 18% 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 Grilled Cheese with Tomato, Peppers and Basil keto-friendly?

It is hard to fit into a strict keto diet. One serving has 22 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 Grilled Cheese with Tomato, Peppers and Basil?

477 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Grilled Cheese with Tomato, Peppers and Basil?

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

Nutrition Facts

Serving size1 serving (140 g)

Calories315

% Daily Value*

Total fat 17g	22%
Saturated fat 9.5g	47%
Trans fat 0.6g
Cholesterol 44mg	15%
Sodium 477mg	21%
Total carbohydrate 26g	10%
Dietary fiber 4g	14%
Total sugars 3.8g
Protein 14g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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