Per 2 slices (130g)
320kcal
Protein
12g
15% of energy
Carbs
32g
40% of energy
Fat
16g
45% of energy
Indian food · foods
Grilled Cheese Sandwich
- Serving
- 2 slices · 130g
- Macro lead
- Fat-forward
- Fiber / serving
- 3 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (130g) | Per 100g |
|---|---|---|
| Calories | 320 kcal | 246 kcal |
| Protein | 12 g | 9.2 g |
| Carbs | 32 g | 24.6 g |
| Fat | 16 g | 12.3 g |
| Fiber | 3 g | 2.3 g |
How Indian lifters use Grilled Cheese Sandwich
Fat-forward — a little goes a long way, especially on a cut.
Where it fits in your day
Fat-dense foods sit heavy — keep them earlier in the day or on the meal furthest from training. Skip them in the pre-workout window; fat slows gastric emptying and can leave you sluggish under the bar.
Cost & convenience
Moderate protein density (9.2g/100g). Not the cheapest protein per gram, but it doubles as a source of carbs and micronutrients — so it earns its rupee spend twice.
Common myth
Food is neither "clean" nor "dirty" — it's kcal and macros. Track what's on the plate, adjust as your goal changes, and stop moralising your dinner.
Swaps & pairings
Similar foods
Veg Sandwich 220 kcal · 6g protein per servingSamosa 200 kcal · 4g protein per servingKachori 220 kcal · 4g protein per servingPav Bhaji 480 kcal · 10g protein per servingVada Pav 290 kcal · 6g protein per servingPani Puri (6) 180 kcal · 3g protein per serving
Build a plate around Grilled Cheese Sandwich
Plans that fit
Meal plans that use Grilled Cheese Sandwich
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Fat Loss ideas — Vegetarian
Goal × diet day of food ideas
~2400 kcal Recomp — Ovo-vegetarian
Example recomp day, eggs included
Train while you eat this
Frequently asked
Is Grilled Cheese Sandwich good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 2 slices costs you 320 kcal; slot it into a daily deficit and it works fine.
How much Grilled Cheese Sandwich should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Grilled Cheese Sandwich high in protein?
Not really — 9.2g per 100g. Treat it as a fat source and pair it with a dedicated protein anchor.
Can I eat Grilled Cheese Sandwich pre or post workout?
Skip it in the pre-workout window — fat slows gastric emptying. Post-workout it's fine as part of a mixed meal.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.