⏱ 30 min totalGrilled Chicken and Cheddar Sandwich
Per 1 serving · 242 g · 8 ingredients
of a 2,000 cal day
- Protein46g29% of calories
- Carbs26g17% of calories
- Fat38g54% of calories
At a glance
One serving of Grilled Chicken and Cheddar Sandwich (242 g) has 631 calories, with 46 g of protein, 26 g of carbohydrates and 38 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (93% DV), Vitamin E (31% DV) and thiamine (28% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 42%, 69% and 47% of the daily value.
High in
20%+ of the daily value
- Protein93%
- Vitamin E31%
- Thiamine28%
- Riboflavin (B2)41%
- Niacin84%
- Vitamin B684%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin A19%
- Vitamin K13%
- Folate (B9)12%
- Potassium13%
Watch
20%+ of the daily value
- Sodium42%
- Saturated fat69%
- Cholesterol47%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄⅛ tsp Salt
⅛ tsp Black pepper
½ tsp Garlic powder
¼ tsp Paprika
4 oz Chicken breast
1 tbsp Olive oil
2 slice Whole wheat bread
2 slice (1 oz) Cheddar cheese
Directions
- 1
Mix the salt, black pepper, garlic powder, and paprika in a small bowl. Pat the chicken dry and coat evenly with the spice blend.
- 2
Heat half of the olive oil in a skillet over medium heat. Add the chicken and cook 6–7 minutes per side until browned and the thickest part reaches 165°F.
- 3
Transfer the chicken to a cutting board and rest 5 minutes, then thinly slice or shred.
- 4
Lay out the bread. Layer half the cheese on half of the slices, add the chicken, then top with the remaining cheese and bread.
- 5
Return the skillet to medium heat with the remaining olive oil. Cook the sandwiches 3–4 minutes per side, pressing lightly, until the bread is golden and the cheese is melted.
- 6
Remove from the skillet, slice each sandwich in half, and serve warm.
Vitamins & minerals
Amounts for 1 serving (242 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 168 μg | 19% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 5 mg | 31% |
| Vitamin K | 15 μg | 13% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 13 mg | 84% |
| Vitamin B6 | 1 mg | 84% |
| Folate (B9) | 49 μg | 12% |
| Vitamin B12 | 1 μg | 30% |
| Pantothenic acid | 2 mg | 47% |
| Choline | 119 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 478 mg | 48% |
| Iron | 2 mg | 28% |
| Potassium | 598 mg | 13% |
| Magnesium | 91 mg | 22% |
| Phosphorus | 634 mg | 91% |
| Zinc | 4 mg | 34% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 57% |
| Selenium | 57 μg | 103% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 187 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 20 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 3 g | — |
| Retinol | 151 μg | — |
| Serine | 2 g | — |
| Starch | 16 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 631 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 120minWalking (3.5 mph)
- 76minCycling (moderate)
- 53minRunning (6 mph)
- 89minSwimming laps
Common questions
How many calories are in Grilled Chicken and Cheddar Sandwich?
One serving of Grilled Chicken and Cheddar Sandwich (1 serving) has 631 calories, which works out to 261 calories per 100 g. That is about 32% of a 2,000-calorie day.
Is Grilled Chicken and Cheddar Sandwich high in protein?
It provides a solid 46 g of protein per serving (93% of the 50 g daily value), but protein supplies only 29% 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 Chicken and Cheddar Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 17% 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 Chicken and Cheddar Sandwich?
959 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Grilled Chicken and Cheddar Sandwich?
2.7 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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