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Last updated: Aug 9, 2026

Cosi

Cheese Melt

Sandwiches & MeltsPopular

Cosi Cheese Melt is carb-leaning, with about 74% of macro calories from carb. Each serving has 499 calories, 17g protein, 48g carbs, and 0g fat, making it a moderate option for comparing calories and macros.

8 oz

Serving Size

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499

Calories

Per serving

17 g

Protein

48 g

Carbs

0 g

Fat

Nutrition Facts

Amount per serving

Calories499 kcal

% Daily Value*

Total Fat 0 g0%

Saturated Fat 12 g60%

Trans Fat 0 g—

Cholesterol 55 mg18%

Sodium 1,456 mg63%

Total Carbohydrate 48 g17%

Dietary Fiber 1.2 g4%

Total Sugars 6 g—

Protein 17 g34%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

499

kcal

Protein17 g (26%)

Carbs48 g (74%)

Fat0 g (0%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density3.4/10

26% of macro calories come from protein.

Satiety index10/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate125 min walk

About 50 minutes of running for these calories.

Key Nutrients

Protein 17 g34%

Fiber 1.2 g4%

Sodium 1,456 mg63%

Sugars 6 g—

Saturated Fat 12 g60%

How we calculate these values

Diet Compatibility

High protein3.4/10 protein density from 17g protein and 499 calories.No

Lower carb48g carbs per serving.No

Low fat0g total fat per serving.Yes

High sugar6g total sugars per serving.No

High sodium1,456mg sodium per serving.Yes

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

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Bacon Turkey Cheddar Sandwich642 kcal · 39 g protein

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Cheese Melt has 181 fewer calories than Adobo Chicken With Avocado Bowl and 10g less protein. Compare

Cheese Melt has 79 more calories than Adobo Lime Chicken Salad and 3g less protein. Compare

Adobo Chicken With Avocado Bowl680 kcal · 27 g proteinAdobo Lime Chicken Salad420 kcal · 20 g proteinBBQ Stix & Bits260 kcal · 6 g proteinBacon Turkey Cheddar Sandwich642 kcal · 39 g proteinBacon, Egg & Cheese Bagel670 kcal · 33 g proteinBagel, Asiago300 kcal · 11 g protein

Compare with Adobo Chicken With Avocado Bowl

Cheese Melt Compared With Nearby Items

Compared with Bacon Turkey Cheddar Sandwich, another Sandwiches & Melts item at Cosi, Cheese Melt has 143 fewer calories than it and 22g less protein than it. That makes this page useful for deciding between nearby menu choices, not just reading a raw nutrition label.

Data Source and Methodology

Nutrition values for Cheese Melt are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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