Panini vs Grilled Cheese: Calories and Nutrition Compared (2026)
Panini and grilled cheese are popular sandwich choices with distinct nutritional profiles.
The grilled cheese has more calories at 343, while the panini has 270. The panini is higher in protein with 13 g compared to 11 g in grilled cheese.
Panini and grilled cheese are both beloved sandwich options, each with unique flavors and textures. Understanding their nutritional differences can help inform dietary choices.
What Is the Difference Between Panini and Grilled Cheese?
A panini is a pressed sandwich made with Italian bread, often filled with various meats, cheeses, and vegetables. It is typically grilled or toasted to create a crispy exterior. A grilled cheese is a sandwich made with cheese between slices of bread, which is then grilled until the bread is toasted and the cheese is melted. It is a classic comfort food.
Panini vs Grilled Cheese: Nutrition Side by Side
Below is a side-by-side comparison of the nutrition facts for panini and grilled cheese.
| Nutrient (per 100 g) | Panini | Grilled cheese sandwich |
|---|---|---|
| Calories | 270 kcal | 343 kcal |
| Protein | 13 g | 11.0 g |
| Carbs | 28 g | 28.1 g |
| Sugar | 3 g | 4.5 g |
| Fat | 11 g | 20.8 g |
| Fiber | 1.8 g | 1.2 g |
| Sodium | 640 mg | 822 mg |
Which Is Better, Panini or Grilled Cheese?
For weight loss: The panini has fewer calories at 270 compared to 343 in the grilled cheese, making it a better choice for weight loss.
For muscle and protein: The panini contains more protein at 13 g, while the grilled cheese has 11 g.
For low-carb or low-sugar: Both sandwiches have similar carbohydrate content, with the panini at 28 g and the grilled cheese at 28.1 g. The panini has less sugar at 3 g compared to 4.5 g in the grilled cheese.
How to Track Panini and Grilled cheese Accurately
Portion sizes and macronutrient content can be easy to misjudge, impacting overall dietary intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a professional for personalized dietary guidance. Values are per 100 g: Panini from Open Food Facts (aggregated plain entries), Grilled cheese from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
The panini has 13 g of protein, while the grilled cheese has 11 g.
Which has fewer calories?
The panini has 270 calories, while the grilled cheese has 343 calories.
What is the carbohydrate content of each?
The panini contains 28 g of carbs, and the grilled cheese has 28.1 g.
How much fat is in each sandwich?
The panini has 11 g of fat, while the grilled cheese has 20.8 g.
What is the sugar content in both?
The panini has 3 g of sugar, and the grilled cheese has 4.5 g.
What is the sodium level in each?
The panini contains 640 mg of sodium, while the grilled cheese has 822 mg.
Key Takeaways
- Panini: 270 calories per 100 g.
- Grilled cheese: 343 calories per 100 g.
- Panini: 13 g protein.
- Grilled cheese: 11 g protein.
- Panini: 11 g fat.
- Grilled cheese: 20.8 g fat.
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