Cheese and Sauce Sandwich calories & nutrition
Cheese and Sauce Sandwich contains 491 calories per serving (25% of a 2,000 kcal daily diet), with 27g fat, 43g carbs, and 17g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Cheese and Sauce Sandwich?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White bread bun | 80 g | 216 | 2.4 | 40 | 6.4 |
| Hard cheese cubes | 40 g | 160 | 13.2 | 0.4 | 10 |
| Mayonnaise | 15 g | 105 | 11.5 | 0.4 | 0.1 |
| Ketchup | 10 g | 10 | 0.1 | 2.3 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White bread bun · Hard cheese cubes · Mayonnaise · Ketchup
How does Cheese and Sauce Sandwich compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| 10-inch Pizza with Chicken and Cheese | 620g | 1365 | 97g | +874 kcal, more protein |
| 3-Ingredient Cottage Cheese Bagel | 99g | 188 | 14g | -303 kcal, less protein |
| 7-Eleven Meat Sauce Spaghetti with Cheese | 350g | 597 | 26g | +106 kcal, more protein |
| Airline meal with chicken, vegetables, and cheese | 473g | 533 | 55g | +42 kcal, more protein |
Frequently Asked Questions
Is Cheese and Sauce Sandwich healthy?
In moderation. Cheese and Sauce Sandwich is calorie-dense at 339 kcal/100 g. With 17g protein and 43g carbs, it provides good nutrition but watch portion sizes.
Is Cheese and Sauce Sandwich good for weight loss?
Yes. At 491 calories with 17g protein, Cheese and Sauce Sandwich keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Cheese and Sauce Sandwich?
One serving contains 17g of protein, which is about 17% 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 Sauce Sandwich?
- Macro split: fat 50%, carbs 35%, protein 15%
- Energy density: 339 kcal/100 g (high)
- Top calorie contributors: White bread bun, Hard cheese cubes, Mayonnaise
How long does it take to burn off Cheese and Sauce Sandwich?
- Jogging: ~56 min
- Cycling: ~65 min
- Walking: ~120 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Cheese and Sauce Sandwich?
- kcal: 25% of daily intake
- Fat: 39% of daily intake
- Carb: 22% of daily intake
- Protein: 17% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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