Cheese and Onion Sandwich calories & nutrition
Cheese and Onion Sandwich contains 578 calories per serving (29% of a 2,000 kcal daily diet), with 40g fat, 37g carbs, and 20g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Cheese and Onion Sandwich?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Wholemeal bread | 80 g | 192 | 2.4 | 34.4 | 8.8 |
| Mayonnaise | 30 g | 216 | 24 | 1.2 | 0.6 |
| Cheddar cheese (grated) | 40 g | 164 | 13.6 | 0.4 | 10 |
| Red onion | 15 g | 6 | 0.1 | 1.4 | 0.2 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Wholemeal bread · Mayonnaise · Cheddar cheese (grated) · Red onion
How does Cheese and Onion Sandwich compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| 10-inch Pizza with Chicken and Cheese | 620g | 1365 | 97g | +787 kcal, more protein |
| Albanian Salad with Feta Cheese | 260g | 258 | 9g | -320 kcal, less protein |
| Albanian style meal with potatoes, cured meat, cheese and olives | 410g | 825 | 32g | +247 kcal, more protein |
| Almond Chocolate Chip Cheesecake | 246g | 945 | 16g | +367 kcal, less protein |
Frequently Asked Questions
Is Cheese and Onion Sandwich healthy?
In moderation. Cheese and Onion Sandwich is calorie-dense at 350 kcal/100 g. With 20g protein and 37g carbs, it provides good nutrition but watch portion sizes.
Is Cheese and Onion Sandwich good for weight loss?
Yes. At 578 calories with 20g protein, Cheese and Onion Sandwich keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Cheese and Onion Sandwich?
One serving contains 20g of protein, which is about 20% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Cheese and Onion Sandwich?
- Macro split: fat 62%, carbs 26%, protein 12%
- Energy density: 350 kcal/100 g (high)
- Top calorie contributors: Mayonnaise, Wholemeal bread, Cheddar cheese (grated)
How long does it take to burn off Cheese and Onion Sandwich?
- Jogging: ~66 min
- Cycling: ~76 min
- Walking: ~142 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Cheese and Onion Sandwich?
- kcal: 29% of daily intake
- Fat: 57% of daily intake
- Carb: 19% of daily intake
- Protein: 20% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
Track meals instantly with Arise
Just snap a photo — Arise uses AI to identify ingredients and calculate calories, protein, carbs, and fat in seconds.
- No barcode scanning
- No manual searching
- Works with any dish
