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Nutritional Facts: Sam's Grilled Cheese

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  4 slices (112g)
whole grain bread
2 (20g)
button mushrooms
1/2 cup (57g)
cheese
4 slices (112g)
deli ham
1 to taste (0g)
cooking spray
Total 1 serving
Alanine (g) 0.2 0.0 0.3 0.8 n/a 1 1
Alcohol (g) 0.0 0.0 n/a 0.0 n/a 0 0
Arginine n/a 0.0 0.5 0.9 n/a 1 1
Ash (g) 4.3 0.2 2.5 4.1 n/a 11 6
Aspartic acid (g) 0.3 0.0 0.7 1.3 n/a 2 1
Beta-sitosterol n/a 0.0 n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 n/a 0.0 n/a 0 0
Calcium (mg) 119.8 0.6 280.8 26.9 n/a 428 214
Calories 276.6 4.4 187.0 182.6 n/a 651 325
Calories (kj) 1,158.1 18.6 783.1 765.0 n/a 2,725 1,362
Campesterol n/a 0.4 n/a n/a n/a 0 0
Carbohydrates (g) 46.2 0.7 4.7 4.3 n/a 56 28
Cholesterol (mg) 0.0 0.0 36.2 63.8 n/a 100 50
Copper (mg) 0.4 0.1 0.0 0.1 n/a 1 0
Cystine (g) 0.2 0.0 0.1 0.2 n/a 0 0
Dietary Fiber (g) 7.6 0.2 0.0 1.5 n/a 9 5
Folate (mcg) 56.0 3.4 2.8 7.8 n/a 70 35
Folate, DFE (mcg) 56.0 3.4 2.8 7.8 n/a 70 35
Folate, food (mcg) 56.0 3.4 2.8 7.8 n/a 70 35
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a 0.0 n/a n/a n/a 0 0
Galactose n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a 0.3 n/a n/a n/a 0 0
Glutamic acid (g) 2.1 0.1 2.3 2.2 n/a 7 3
Glycine (g) 0.3 0.0 0.2 0.8 n/a 1 1
Histidine (g) 0.2 0.0 0.5 0.5 n/a 1 1
Hydroxyproline n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 2.7 0.1 0.5 1.1 n/a 4 2
Isoleucine (g) 0.2 0.0 0.5 0.6 n/a 1 1
Lactose n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 0.5 0.0 1.0 1.1 n/a 3 1
Lysine (g) 0.2 0.0 1.1 1.2 n/a 3 1
Magnesium (mg) 91.8 1.8 17.0 24.6 n/a 135 68
Maltose n/a 0.0 n/a n/a n/a 0 0
Manganese (mg) 2.4 0.0 0.0 0.6 n/a 3 2
Methionine (g) 0.1 0.0 0.3 0.4 n/a 1 0
Monounsaturated Fat (g) 1.8 0.0 4.0 4.9 n/a 11 5
Niacin (mg) 5.3 0.7 0.0 3.3 n/a 9 5
Pantothenic acid (mg) 0.8 0.3 0.6 0.5 n/a 2 1
Phenylalanine (g) 0.3 0.0 0.6 0.6 n/a 1 1
Phosphorus (mg) 226.2 17.2 226.0 171.4 n/a 641 320
Phytosterols n/a n/a n/a 5.6 n/a 6 3
Polyunsaturated Fat (g) 0.7 0.0 0.4 0.9 n/a 2 1
Potassium (mg) 277.8 63.6 205.1 321.4 n/a 868 434
Proline (g) 0.7 0.0 1.1 0.6 n/a 2 1
Protein (g) 14.5 0.6 11.1 18.6 n/a 45 22
Retinol (mcg) 0.0 0.0 83.6 0.0 n/a 84 42
Riboflavin (mg) 0.2 0.1 0.3 0.2 n/a 1 0
Saturated Fat (g) 0.8 0.0 8.7 3.3 n/a 13 6
Selenium (mcg) 45.1 1.9 9.2 23.2 n/a 79 40
Serine (g) 0.3 0.0 0.5 0.6 n/a 1 1
Sodium (mg) 528.6 1.0 545.8 1,460.5 n/a 2,536 1,268
Starch n/a 0.0 n/a n/a n/a 0 0
Stigmasterol n/a 0.0 n/a n/a n/a 0 0
Sucrose n/a 0.0 n/a n/a n/a 0 0
Sugar (g) 6.2 0.4 n/a 0.0 n/a 7 3
Theobromine (mg) 0.0 0.0 n/a 0.0 n/a 0 0
Thiamin (mg) 0.4 0.0 0.0 0.7 n/a 1 1
Threonine (g) 0.2 0.0 0.4 0.6 n/a 1 1
Tocopherol, alpha (mg) 0.6 0.0 n/a 0.1 n/a 1 0
Tocopherol, beta n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma n/a 0.0 n/a 0.0 n/a 0 0
Total Fat (g) 3.8 0.1 13.8 9.6 n/a 27 14
Tryptophan (g) 0.1 0.0 0.2 0.2 n/a 0 0
Tyrosine (g) 0.2 0.0 0.6 0.5 n/a 1 1
Valine (g) 0.3 0.0 0.7 0.8 n/a 2 1
Vitamin A, IU (IU) 3.4 0.0 398.3 0.0 n/a 402 201
Vitamin A, RAE (mcg) 0.0 0.0 89.8 0.0 n/a 90 45
Vitamin B-12 (mcg) 0.0 0.0 0.7 0.5 n/a 1 1
Vitamin B-6 (mg) 0.2 0.0 0.1 0.4 n/a 1 0
Vitamin C (mg) 0.0 0.4 0.0 4.5 n/a 5 2
Vitamin D (IU) 0.0 1.4 n/a 32.5 n/a 34 17
Water (g) 43.2 18.5 24.4 75.3 n/a 161 81
Zinc (mg) 2.0 0.1 1.7 1.5 n/a 5 3

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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