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Pirate Grilled Cheese
Pirate Grilled Cheese at White Spot has 353 kcal per stated portion, with 14.0 g protein and 17.0 g fat.
| Per portion | Per 100 g | |
|---|---|---|
| Energy | 353 kcal | 252 |
| Protein | 14.0 g | 10.0 |
| Carbohydrate | 34.0 g | 24.3 |
| of which sugars | 2.0 g | 1.4 |
| Fat | 17.0 g | 12.1 |
| of which saturates | 10.0 g | 7.1 |
| Fibre | 0.0 g | 0.0 |
| Salt | 2.90 g | 2.07 |
What that costs in movement
At 75 kg, this item is roughly 63 minutes of brisk walking or 32 minutes of easy running. That is an energy comparison and nothing more: eating less and moving more are not interchangeable, and neither figure accounts for what your body would have burned anyway.
Against a 2 000 kcal day it is about 18% of the day's energy.
The salt in it is about 48% of the 6 g adult daily reference intake.
These are the chain's own published averages for its market. What lands on your tray varies with the branch, the build and the day.
Source: White Spot published nutrition · checked 2026-09-22
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All White Spot items · All chains · Estimate any menu
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