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Grilled cheese sandwich

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Grilled cheese sandwich

Also known as: Bánh mì phô mai nướng · Bread & bakery · 150 g serving · 40 min total

Enjoy in moderation

Ổ bánh mì phô mai nướng 150g ~380 kcal, 12g bão hòa, natri 680mg.

Lời khuyên: 1/2 ổ, salad; cà chua.

536 kcal per serving

Protein 19.4 g · Carbs 44.0 g · Fat 31.3 g · Fibre 2.4 g · Sugars 5.1 g · Sodium 737.1 mg

Where the calories come from

Where the calories come fromCalories: 15% protein, 33% carbohydrate, 53% fat. 536 kcal total.536kcal / serving
  • Protein19.44 g · 15%
  • Carbohydrate44.01 g · 33%
  • Fat31.29 g · 53%

Estimated, per 150 g serving.

Daily Value at a glance

Protein39 % % Daily Value
Fibre9 % % Daily Value
Sodium32 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 150 g Estimated

NutrientAmount% Daily Value
Energy535.8 kcal27%
Protein19.4 g39%
Carbohydrate44.0 g16%
of which net carbs (carbs minus fibre)41.6 g—
of which sugars5.1 g—
of which added sugars4.9 g10%
Fat31.3 g40%
of which saturated fat17.5 g88%
Fibre2.4 g9%
Sodium737.1 mg32%
Where the calories come from
Protein 14% · Carbohydrate 33% · Fat 53% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A229.5 µg RAE26%
Vitamin D0.5 µg3%
Vitamin E0.9 mg6%
Vitamin K2.4 µg2%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.3 mg23%
Niacin (B3)1.9 mg12%
Vitamin B60.1 mg6%
Folate (B9)34.3 µg9%
Vitamin B120.4 µg17%
Calcium420.0 mg32%
Iron1.3 mg7%
Magnesium35.8 mg9%
Phosphorus309.0 mg25%
Potassium144.0 mg3%
Zinc2.5 mg23%
Selenium32.8 µg60%
Copper0.2 mg22%
Manganese0.4 mg17%
Iodine22.0 µg15%
Cholesterol79.8 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 150 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 60 %; Calcium: 32 %; Vitamin A: 26 %; Phosphorus: 25 %; Riboflavin (B2): 23 %; Zinc: 23 %Selenium60 %Calcium32 %Vitamin A26 %Phosphorus25 %Riboflavin (B2)23 %Zinc23 %
Health scoreHealth score 37 out of 100, rated Low.37/ 100
Low

Health score

37 / 100 · Low

Formula: protective index 47 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 37, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy357.2 kcal18%
Protein13.0 g26%
Carbohydrate29.3 g11%
of which net carbs (carbs minus fibre)27.7 g—
of which sugars3.4 g—
of which added sugars3.3 g7%
Fat20.9 g27%
of which saturated fat11.7 g59%
Fibre1.6 g6%
Sodium491.4 mg21%
Where the calories come from
Protein 15% · Carbohydrate 33% · Fat 53% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A153.0 µg RAE17%
Vitamin D0.3 µg2%
Vitamin E0.6 mg4%
Vitamin K1.6 µg1%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.2 mg15%
Niacin (B3)1.3 mg8%
Folate (B9)22.9 µg6%
Vitamin B120.3 µg13%
Calcium280.0 mg22%
Iron0.9 mg5%
Magnesium23.9 mg6%
Phosphorus206.0 mg16%
Potassium96.0 mg2%
Zinc1.7 mg15%
Selenium21.9 µg40%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine14.7 µg10%
Cholesterol53.2 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegetarian
  • Halal
  • Low sugar

Allergens

  • milk
  • gluten

Ingredients

  • Bánh mì — 87 g
  • Phô mai — 48 g
  • Bơ — 15 g

How it is made

grill · Prep 20 min · Cook 20 min

Nướng 180–260°C — cháy bề mặt tạo compound khói. NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

  • Đạm 14g
  • Calo 380

Watch out for

  • Bão hòa 12g
  • Natri 680mg

Healthier swaps

Portion sizes

  • Serving — 75 g
  • Serving — 150 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

536 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 5 min125 min
Running (steady run, 8 MET)≈ 55 min55 min
Cycling (moderate pace, 6 MET)≈ 1 h 13 min73 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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