Melted cheese between bread slices has been a prominent choice of snack for centuries. People are behind this ‘not so expensive’, satisfying recipe due to its health benefits also. The variety of flavors and nutritional profile made it popular, but the question is, how healthy is it?
Well, you can make it so easily by grilling bread with cheese and some butter if you like, until the cheese melts and the bread turns crispy. If we take these ingredients one by one, bread has carbohydrates, fiber, minerals, etc. depending on the variety. Cheese is a dairy product with the benefits of calcium and protein in it.
But a combination of these two is only considered a healthy one sometimes. The fact is, whether it is healthy or not is only determined by the factors such as how healthy you prepare it, and consume it. There is no doubt that any food item can be healthy with the preparation only.
Nutritional Value
A grilled cheese sandwich will provide:
| Calories | 375 Cal |
| Saturated Fat | 21 gm |
| Cholesterol | 51 mg |
| Sodium | 922 mg |
| Carbohydrates | 32 gm |
| Dietary fiber | 1.4 gm |
| Protein | 12 gm |
| Calcium | 51% |
| Sugar | 6 gm |
Other than these, Vitamin B12, vitamin A, vitamin D, Iron, Zinc, phosphorus, etc. are also provided depending on the variety and ingredients.
Let’s see what the ingredients are:
Bread – The healthy choice when it comes to bread is whole grain bread or whole wheat bread. Whole grain bread is better compared to white bread as it contains fiber and nutrients.
Cheese – A good source of many nutrients, vitamins, and minerals. These may vary with the different types of cheese. While using cheese, go for a low-fat and low-calorie type.
Butter – Use butter or any health alternatives if needed. Always opt for low-fat varieties to control the overall fat intake.
Health Benefits of Grilled Cheese
Grilled cheese is a combination of ingredients with several health benefits. But together it offers some benefits that are:
Protein: Cheese is a dairy product with the goodness of milk in it. It provides protein, which is essential for maintaining muscles and body functions. It also provides calcium, which is essential for bone strength.
Vitamins: It provides vitamin B12 and vitamin A, and contributes to overall health
Fullness: It promotes a feeling of fullness, which can even help in the overall food intake.
Moreover, the ingredients used can promote much in making a healthy snack. If you have included veggies, the most flavorful cheese, apples or any fruits, any kind of lean protein, etc. in a grilled cheese, it will make a healthy snack. You can even pair it with a cup of soup or a side with veggies.
Calories Per Serving
Consider a basic grilled cheese sandwich, the calorie breakdown per serving would be like this,
Two slices of bread (whole wheat) – 140 to 200 Calories
Cheese (two slices) – 150 calories
Butter – 100 Calories approximately.
More than 400 calories per serving is the total calorie intake of a grilled cheese.
While consuming grilled cheese, you must be careful of the caloric intake, since it offers more calories. Caloric content can be adjusted with the ingredients and serving size. Decide the quantity to be consumed if you are on a balanced diet.
To make it part of a healthy diet, add more vegetables. Because it will make you feel fuller for a long time and decrease the overall calorie intake.
Whole-grain bread has fewer calories in it and is nutrient rich too.
Choosy With Cheese and Bread!
There are different varieties of cheese available, with luscious flavors. And, grilled cheese can be made with any of these varieties, which can be tasty and healthy depending on the type. Some common cheeses used in grilled cheese are,
American Cheese
It provides protein, and calcium and contains less amount of fat. Since it is processed, it may contain many additives, which cannot be suitable for a balanced diet. A moderate quantity can be suggested with other nutrient-rich meals.
Cheddar Cheese
The most commonly used variety and the most favorite one with its tart flavor. Cheddar cheese is also a good source of protein, but it is comparatively high in fat content. Go for a medium quantity if you are following a balanced diet.
Mozzarella Cheese
Mozzarella cheese is a good option for a balanced diet due to the low calorie and fat content. It is rich in nutrients, vitamins, and protein, offering a creamy and milky flavor.
Swiss Cheese
This is famous for the small holes on it, which simply reminds us of Jerry, the mouse. With its sweet, nutty flavor with low-fat content, it makes a good choice for a balanced diet.
If you are health-conscious and are strictly following a balanced diet, you can opt for grilled cheese with a healthy variety of cheese included. There is cheese with lower fat content and calories. You can enjoy a healthy diet with such varieties.
Bread Varieties Available for Grilled Cheese
Similar to choosing the best available cheese, the best bread options are also there to make your grilled cheese healthy. There are mainly two varieties of bread, whole-grain and white bread.
Whole Grain Bread
- It is made from whole wheat
- It is a good source of fiber, vitamins, minerals, and carbohydrates.
- Furthermore, it helps in controlling blood sugar levels and helps to feel full after a meal.
- Dietary fiber supports good digestive health and simultaneously in managing weight.
White Bread
- Compared to whole wheat bread, white bread is lower in fiber, vitamins, minerals, and essential nutrients.
- It may not contribute much to digestive health and controlling sugar levels, unlike whole-grain bread.
If you can’t find healthy bread for grilled cheese, you can even help yourself by including more vegetables, lean protein, and other food items in it. Some healthier alternatives can also be experimented.
- Lean proteins: Boiled eggs, Chicken, Turkey, Ham, etc.
- Vegetables: Tomatoes, cucumber, mushrooms, spinach leaves, etc.
- Avocado
- Sweet fruits can be paired with it
- Yogurt with spices mixed with it can be taken as a dip or sauce.
Incorporating Grilled Cheese in a Healthy Diet
Enjoying a moderate quantity, with a handful of nutritious ingredients, can make your grilled cheese a part of a healthy diet.
Try to have it with a lot of vegetables, salad, and a healthy pick of cheese and bread variety.
Low-fat cheese, whole-wheat bread, and healthy alternatives to butter, like olive oil, etc. can be good options.
Smaller portions can be tried whenever you are eating grilled cheese.
Try eating at home by making your healthy recipe. It can control the way you add ingredients and makes it healthier too.
Frequently Asked Questions (FAQs)
You can use whole wheat bread with more vegetables, fruits, and lean protein to make your grilled cheese healthy.
If you eat a moderate quantity of grilled cheese with other nutrient-rich food, you can add it in your weight loss diet.
You can make it child-friendly by adding more vegetables and fruits in it, along with choosing whole-wheat bread and low-fat cheese.