⏱ 31 min total

Kale & Onion Grilled Cheese Sandwich

Name: Kale & Onion Grilled Cheese Sandwich
Prep time: 10 min
Cook time: 21 min
Total time: 31 min
Yield: 1 serving
Ingredients: 1 cup, chopped Kale; 1 tbsp Canola oil; ½ cup, sliced Onion; 1 dash Salt; 1 dash Black pepper; 1 tsp Balsamic vinegar; 2 spray , about 1/3 second Cooking spray; 2 slice Whole wheat bread; 2 tbsp Parmesan cheese; ¼ cup, shredded Swiss cheese

Per 1 serving · 238 g · 10 ingredients

Calories

475

24%
of a 2,000 cal day

Protein
22g
18% of calories
Carbs
38g
31% of calories
Fat
27g
51% of calories

Portion

At a glance

One serving of Kale & Onion Grilled Cheese Sandwich (238 g) has 475 calories, with 22 g of protein, 38 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (43% DV), dietary fiber (24% DV) and Vitamin A (46% DV). Keep an eye on sodium and saturated fat, which provide 27% and 40% of the daily value.

Per 100 g

199cal

medium energy density

Protein per 100 cal

4.6g

Net carbs

31g

carbs minus fiber

Fiber

6.8g

7.6 g sugar

High in

20%+ of the daily value

Protein43%
Dietary fiber24%
Vitamin A46%
Vitamin C94%
Vitamin E38%
Vitamin K398%

Good source of

10–19% of the daily value

Pantothenic acid13%
Potassium13%

Watch

20%+ of the daily value

Sodium27%
Saturated fat40%

Ingredients

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

Directions

Prep 10 minCook 21 min

1
Bring a small pot of water to a boil. Add the chopped kale, remove from the heat, and let stand 4 minutes until bright green. Drain, rinse under cold water to cool, and pat very dry.
2
Heat a skillet over medium-high and add the oil. Add the sliced onion with a pinch of salt and pepper; cook, stirring frequently, until tender and browned, about 10 minutes. Off the heat, stir in the balsamic vinegar to deglaze and coat.
3
Heat a large nonstick skillet over medium. Lightly coat the outside of each bread slice with cooking spray.
4
Place one slice in the skillet, sprayed side down. Sprinkle with Parmesan, then top with the kale, onions, and cheese. Set the second slice on top, sprayed side up.
5
Cook until the bottom is golden and the cheese begins to melt, about 2–3 minutes. Flip and cook 2–3 minutes more until the second side is golden and the cheese is fully melted; cover the pan briefly if needed to help it melt. Serve hot.

Vitamins & minerals

Amounts for 1 serving (238 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	417 μg	46%
Vitamin C	85 mg	94%
Vitamin D	0.2 μg	1%
Vitamin E	6 mg	38%
Vitamin K	478 μg	398%
Thiamine	0.3 mg	28%
Riboflavin (B2)	0.3 mg	24%
Niacin	3 mg	20%
Vitamin B6	0.4 mg	31%
Folate (B9)	131 μg	33%
Vitamin B12	1 μg	44%
Pantothenic acid	1 mg	13%
Choline	25 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	545 mg	54%
Iron	3 mg	33%
Potassium	593 mg	13%
Magnesium	95 mg	23%
Phosphorus	425 mg	61%
Zinc	3 mg	27%
Copper	1 mg	127%
Manganese	2 mg	77%
Selenium	23 μg	41%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.4 g	—
Alpha carotene	36 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	3,999 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	0.5 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	1 g	—
Methionine	0.4 g	—
Monounsaturated fats	14 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	2 g	—
Retinol	80 μg	—
Serine	1 g	—
Starch	16 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.4 g	—
Total omega 6	3 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 475 calories

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

90min
Walking (3.5 mph)
57min
Cycling (moderate)
40min
Running (6 mph)
67min
Swimming laps

Common questions

How many calories are in Kale & Onion Grilled Cheese Sandwich?

One serving of Kale & Onion Grilled Cheese Sandwich (1 serving) has 475 calories, which works out to 199 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Kale & Onion Grilled Cheese Sandwich high in protein?

It provides a solid 22 g of protein per serving (43% 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 Kale & Onion Grilled Cheese Sandwich keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Kale & Onion Grilled Cheese Sandwich?

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

How much sugar is in Kale & Onion Grilled Cheese Sandwich?

7.6 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 (238 g)

Calories475

% Daily Value*

Total fat 27g	35%
Saturated fat 8g	40%
Trans fat 0.1g
Cholesterol 32mg	11%
Sodium 628mg	27%
Total carbohydrate 38g	14%
Dietary fiber 6.8g	24%
Total sugars 7.6g
Protein 22g

* 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

More recipes

View all