American Cheese Nutrition Facts - Calories, Benefits and Concerns

Understanding American Cheese Nutrition

American cheese is a processed cheese product known for its mild flavor, smooth texture and orange color. It's a popular option for grilled cheese sandwiches, burgers, mac and cheese and more. But despite its prevalence, many people are confused about American cheese's nutritional value.

Is it highly processed? Does it have a lot of fat or calories? Is it even real cheese? When trying to eat healthy, it helps to have the facts on this popular pantry staple.

Nutritional Profile

The ingredients and nutrition facts of American cheese can vary by brand. However, in general a 1-ounce slice (about 1 slice) contains:

• Around 100 calories
• 6 grams of fat
• 5 grams of saturated fat
• 350-450 milligrams of sodium
• 5-8 grams of protein
• Minimal carbohydrates
• 15-20% of the Daily Value for calcium

So a single slice of American cheese contains moderate amounts of calories and fat. There is also a fair amount of sodium per slice. Nutritionally, American cheese consists mainly of fat and protein with minimal carbs and sugar.

Ingredients

Traditional American cheese is made from a blend of milk, milkfat, whey protein concentrate, milk protein concentrate, salt, food coloring and emulsifiers. It contains real cheese made from milk, but diluted with added milk proteins and whey. This makes it lower in fat than pure cheeses.

The ingredients help make the final cheese product smooth and uniform for even melting. Many brands use annatto for the signature orange color. American cheese must contain at least 2% milkfat by legal definition. Common brands include Kraft, Sargento and Land O Lakes.

Classification

American cheese is classified as a processed cheese product since it combines real cheese with other ingredients. It's made using a process called emulsification which imparts the smooth, creamy texture. Technically, true American cheese would be considered a type of pasteurized processed cheese.

Don't confuse it with "cheese products" made with vegetable oils instead of real milkfat. Real American cheese contains between 2-7% milkfat, or about 5 grams of fat per ounce. Always check the label for "pasteurized process cheese" made with milkfat.

Comparing American Cheese Calories and Fat

American cheese is often pegged as being high in calories and fat. But how does it compare nutritionally to regular sliced cheese varieties?

Vs Cheddar Cheese

Regular cheddar cheese contains around 115 calories and 9 grams of fat per ounce. So an ounce of cheddar has slightly more calories and 50% more fat compared to American cheese ounce per ounce.

For example, a popular brand of cheddar cheese slices contains 80 calories and 6 grams fat. The same brand's American cheese slices have 60 calories and 4 grams fat. So for this brand, the cheddar has 30% more calories and 50% more fat than the American slices.

Vs Swiss Cheese

Swiss cheese is another common choice for sandwiches and snacks. A 1-ounce portion of Swiss cheese averages around 105 calories and 8 grams of fat.

Again compared to American cheese calories, Swiss cheese is a bit higher, with 5-15% more calories and 25-30% higher fat content per ounce. However, the differences are fairly small between these processed sliced cheese products.

Vs Mozzarella Cheese

Fresh mozzarella cheese is higher in moisture than aged cheeses. Per ounce it contains about 85 calories and 6 grams of fat, so slightly lower fat than American cheese but comparable calories.

Part-skim mozzarella reduces the fat content even further, with around 60 calories and 4 grams of fat. In this case, part-skim mozzarella has nearly identical nutrition stats to American cheese.

Vs Monterey Jack Cheese

Monterey Jack is commonly used for Mexican dishes like quesadillas and nachos. Traditional Monterey Jack made from whole milk contains about 100 calories and 8 grams of fat per ounce.

A reduced-fat version brings it closer to American cheese, with 60 calories and 4 grams of fat per ounce slice. Overall Monterey Jack is moderately higher in total fat compared to American cheese.

American Cheese Benefits

Despite being highly processed, American cheese does offer some nutritional benefits:

Protein

With 5-8 grams of protein per slice, American cheese offers a decent hit of this muscle-building nutrient. The added milk proteins bump up the protein content compared to natural cheeses.

Calcium

Around 15-20% of the Daily Value of calcium is provided in a slice of American cheese. Calcium is essential for bone health, muscle and nerve function.

Vitamin A

The orange color of American cheese comes from vitamin A added during processing. A slice provides 10-15% of vitamin A, supporting eye and immune health.

Convenience

The individually wrapped slices make American cheese super convenient. It's an easy protein and calcium source to add to sandwiches, burgers and wraps on the go.

Melting Ability

Thanks to its creamy processed texture, American cheese melts smoothly onto foods. This makes it perfect for grilled cheese, quesadillas, cheese sauces and pizza.

Potential Downsides of American Cheese

There are some potential health concerns to keep in mind with processed American cheese as well:

High Sodium

A slice of American cheese provides around 350-450 milligrams sodium, about 15-20% of the daily recommended limit. The high salt content can be problematic for those monitoring sodium intake.

Limited Nutrients

Natural cheeses like cheddar and Swiss contain a wider range of nutrients thanks to their simple ingredients of milk, enzymes and salt. American cheese's blended formulation results in a less nutrient-dense food.

Food Additives

The added color, emulsifiers and milk protein concentrates make American cheese more processed. Those avoiding food additives may want to opt for natural cheese slices.

Texture Issues When Melted

While American cheese melts smoothly at first, it can become grainy or oily if exposed to prolonged heat. High-quality natural cheeses melt better when baked or grilled.

Ways to Enjoy American Cheese

When enjoyed in moderation, American cheese can be part of a healthy diet. Here are some tasty ways to eat it:

Grilled Cheese Sandwich

A gooey grilled cheese sandwich just isn't the same without the melted perfection of American cheese!

Cheeseburgers

Top your grilled beef patties with a slice of American for that classic diner-style cheeseburger.

Mac and Cheese

For smooth and creamy mac and cheese, American cheese is just the ticket when blended into the cheesy sauce.

Quesadillas

With its excellent melting abilities, American cheese makes delectable quesadillas paired with chicken or veggies.

Ham and Cheese Sandwich

For an easy protein-packed sandwich, stack American cheese with sliced deli ham on whole grain bread.

Cheese Snacks

Keep individually wrapped American cheese slices on hand for a quick and convenient snack anytime.

Cheese Sauces

Add American cheese slices when preparing cheese sauces for nachos, pasta, steamed veggies and more.

The Bottom Line

American cheese gets a bad rap but can be part of a healthy diet when consumed in moderation. A typical 1-ounce slice contains around 100 calories, 6 grams of fat and 350 milligrams sodium. Compared to regular sliced cheeses, American cheese is moderately lower in fat and calories. Its smooth, mild flavor and melting abilities make it perfect for grilled cheese, burgers, mac and cheese and other comfort foods.

Despite being highly processed, it does offer protein, calcium and some vitamin A. But those avoiding food additives or watching sodium may want to limit American cheese or choose natural cheese varieties. Overall, enjoying the occasional American cheese slice can fit into a balanced approach to eating.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.