Calorie comparison
Grilled Cheese vs Protein Shake
Per 100 grams, protein shake is the lighter choice by 298 calories, while grilled cheese delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Grilled Cheese | Protein Shake |
|---|---|---|
| Calories | 350 | 52 |
| Protein | 12 g | 8 g |
| Carbs | 30 g | 4 g |
| Fat | 21 g | 1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥪 Grilled Cheese
1 sandwich (122 g)
427 cal
14.6 g protein · 36.6 g carbs · 25.6 g fat
🥤 Protein Shake
1 scoop in water (350 g)
182 cal
28 g protein · 14 g carbs · 3.5 g fat
Frequently asked
Which has more calories, grilled cheese or protein shake?
Per 100 g, grilled cheese has 350 calories and protein shake has 52. Protein Shake is lower in calories.
Which has more protein, grilled cheese or protein shake?
Grilled Cheese has 12 g of protein per 100 g; protein shake has 8 g. Grilled Cheese wins on protein.
Is grilled cheese or protein shake better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward protein shake — but portion size matters more than which food you pick.
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