A toasted cheese sandwich, sometimes known as a cheese toastie, is a warm, gooey and delicious snack or light meal. It is made by assembling bread, cheese and any other desired fillings, before toasting the sandwich until the cheese is melted and the bread is crisped.
Toasted cheese sandwiches are quick and easy to make at home. They are also highly customizable, allowing you to tailor the ingredients to your preferences. However, like any food, they do contain calories and should be consumed in moderation as part of a balanced diet. So how many calories are actually in a homemade toasted cheese sandwich?
Calorie Breakdown
The total calorie count of a toasted cheese sandwich will depend on the specific ingredients and quantities used. Here is a breakdown of the typical calorie contribution from each component:
Bread
– Two slices of white bread = 120-140 calories
– Two slices of whole wheat bread = 140-160 calories
– Two slices of sourdough bread = 160-180 calories
The type of bread used can have a significant impact on the calorie content. Whole grain and sourdough breads tend to be higher in calories than white bread. The exact calorie count will vary between brands.
Cheese
– 1 ounce cheddar cheese = 115 calories
– 1 ounce Swiss cheese = 111 calories
– 1 ounce mozzarella cheese = 85 calories
The type and amount of cheese used will determine its calorie contribution. Harder, fuller-fat cheeses like cheddar tend to contain more calories per ounce than lower fat options like mozzarella. Grated cheese will pack down into a smaller volume with less air pockets, resulting in a higher calorie density.
Butter
– 1 teaspoon butter = 34 calories
Butter can be used sparingly to grease the bread before toasting. Just a small amount will add a significant number of calories.
Other potential fillings
– 2 slices ham = 40-50 calories
– 2 slices cooked bacon = 60-80 calories
– 1 tomato slice = 5 calories
– 1 leaf lettuce = 1 calorie
– 1 teaspoon mayonnaise = 35 calories
Ingredients like sliced deli meat, bacon, vegetables and condiments can quickly increase the calorie content of a toasted sandwich. Going light on higher calorie items like ham or mayonnaise can help keep the total calorie count in check.
Calorie Examples
Putting the calorie counts of individual ingredients together, here are some examples of total calorie amounts for different homemade toasted cheese sandwich recipes:
Basic cheese toastie
– 2 slices white bread = 130 calories
– 2 slices cheddar cheese = 230 calories
– 1 tsp butter = 34 calories
Total = Approximately 394 calories
Ham and cheese toastie
– 2 slices whole wheat bread = 150 calories
– 2 slices Swiss cheese = 222 calories
– 2 slices ham = 45 calories
– 1 tsp butter = 34 calories
Total = Approximately 451 calories
BLT cheese toastie
– 2 slices sourdough bread = 170 calories
– 2 slices mozzarella cheese = 170 calories
– 2 slices bacon = 70 calories
– 1 tomato slice = 5 calories
– 1 lettuce leaf = 1 calorie
– 1 tsp mayonnaise = 35 calories
Total = Approximately 451 calories
Vegetable cheese melt
– 2 slices white bread = 130 calories
– 1/4 cup grated cheddar cheese = 275 calories
– 1 tomato slice = 5 calories
– 1/4 cup mushrooms = 10 calories
– 1 tsp butter = 34 calories
Total = Approximately 454 calories
Factors Affecting Calorie Count
While these estimates provide a general idea of the calorie content in different toasted cheese sandwich recipes, the actual amount can vary quite a bit based on:
Ingredient choices
– Type of bread – whole grain is higher calorie than white
– Type of cheese – cheddar, Swiss, mozzarella, etc.
– Amount of cheese
– Types of additional fillings
Higher calorie ingredients like sourdough bread, full-fat cheese, ham, bacon, avocado and thickly spread condiments will increase the calories.
Portion size
The examples above are based on standard slice sizes and serving amounts. Eating a larger portion with extra slices of cheese or meat will add more calories.
Cooking method
Grilled or pan fried sandwiches tend to contain less fat and calories than those made with butter.
Added ingredients
Extra additions like sauces and seasonings can further boost the calorie content. A tablespoon of sauce or dip can add 50-100 calories.
Tips for Lightening Up Your Toasted Cheese Sandwich
If you’re looking to reduce the calorie count of your toasted cheese sandwich, here are some tips:
Choose lower calorie bread
Pick lighter or whole grain bread over thicker bakery-style or sourdough breads. White bread is generally lowest in calories.
Reduce the amount of cheese
Use just 1 slice of cheese rather than 2. Opt for low-moisture, part-skim mozzarella instead of full-fat cheeses. Grated cheese tends to pack into a smaller volume with a higher calorie density.
Limit high-calorie fillings
Go easy on ingredients like ham, bacon, avocado and thick spreads like mayonnaise or cream cheese. Load up on veggies instead for extra volume and nutrients with minimal calories.
Use lower calorie cooking fats
Mist the outside of the bread slices with oil spray rather than slathering with butter. Or, cook the sandwiches dry in a grill pan or press.
Watch your portions
Stick to reasonable portion sizes like 1 sandwich, rather than 2 or more. Cut sandwiches in half or quarters if needed.
Skip high-calorie dips and accompaniments
Avoid dunking your sandwich in things like ranch, cheese sauce or aioli. These can easily add 100s of extra calories.
Healthy Toasted Cheese Sandwich Recipe Ideas
Here are some ideas for tasty toasted sandwiches that keep the calorie count in check:
Mediterranean Tuna Melt
– Wholegrain bread
– 1 oz mozzarella
– 1 oz tuna
– Tomato slices
– spinach
– 1 tsp pesto
Mexican Chicken Avocado Grill
– Corn tortillas
– 1 oz Oaxaca or mozzarella cheese
– Shredded chicken
– Tomato salsa
– Sliced avocado
Caprese Style
– Light sourdough
– 1 oz fresh mozzarella
– Tomato slices
– Basil leaves
– 1 tsp olive oil
Veggie Deluxe
– Whole wheat pita
– 1 oz feta cheese
– Lettuce
– Onion
– Roasted red peppers
– Mushrooms
Conclusion
A basic homemade toasted cheese sandwich made with two slices of bread and 1-2 slices of cheese provides 350-450 calories. However, the calorie content can vary significantly based on the type and amount of ingredients used, cooking method and portion size.
Some tips for lightening up your toasted cheese sandwich include choosing lighter breads, reducing the amount of cheese, limiting high-calorie fillings, using lower calorie cooking fats and avoiding calorie-laden dips or accompaniments. With some simple substitutions and a reasonable portion size, it is certainly possible to enjoy this classic comfort food as part of a healthy diet.