American cheese: it’s not exactly “cheese” in the traditional sense, but it’s a processed product that’s hugely popular, especially here in the US. You’ll find it melted on burgers, grilled cheese sandwiches, and all sorts of comfort food.
So, how many calories are actually in a slice of American cheese? This article breaks down the calorie count and nutritional information for American cheese slices.
We’ll cover everything from calories and macros to the potential health benefits (and drawbacks!), along with tips on how to store it properly.
Nutritional breakdown of American cheese
American cheese is a processed cheese product, so its nutritional profile differs from that of natural cheeses. Here’s a look at what you’ll get in one slice.
Calories and macronutrients
One 20.6-gram slice of American cheese averages about 75 calories, but this can change slightly depending on the brand you choose.
Here’s the macronutrient breakdown for one slice:
- Fat: 6.3 grams, which makes up about 68% of the calories. Of that, 3.73 grams are saturated fat.
- Protein: 3.7 grams
- Carbohydrates: 1.1 grams, including 0.5 grams of lactose
Vitamins and minerals
One slice of American cheese will give you a significant boost of key vitamins and minerals:
- Calcium: 17% of the Recommended Dietary Allowance (RDA). Calcium is essential for strong bones and teeth.
- Phosphorus: 16% of the RDA
- Vitamin D: 10% of the RDA. Vitamin D helps your body absorb calcium.
American Cheese vs. Natural Cheese
It’s important to understand that American cheese is a “processed cheese food,” not “real cheese.” It’s made by blending several cheeses with emulsifiers and other ingredients.
Manufacturers also use pasteurization to make American cheese. Pasteurization gives it a longer shelf life and a consistent texture.
In contrast, natural cheeses like cheddar and mozzarella are made through traditional fermentation and aging processes.
Is American cheese healthy?
American cheese offers some potential health benefits:
- Protein: American cheese contributes to your daily protein intake, which is essential for muscle building and repair. It’s also a good source of protein for vegetarians.
- Bone health: The calcium in American cheese supports bone density and may reduce your risk of osteoporosis. Some American cheese is also fortified with Vitamin D, which helps your body absorb calcium more efficiently.
- Vitamin and Mineral Absorption: The fat in American cheese helps your body absorb fat-soluble vitamins like A, D, E, and K. These vitamins are essential for everything from healthy vision (Vitamin A) to blood clotting (Vitamin K).
Potential drawbacks and considerations
While American cheese can be a convenient and tasty addition to a meal, there are a few things to keep in mind.
Sodium content
American cheese is relatively high in sodium, with one slice containing 342 mg. If you have high blood pressure or are watching your sodium intake, it’s best to eat it in moderation.
Fat content and saturated fats
While American cheese provides fat-soluble vitamins, it’s also important to consider the saturated fat content. It’s important to balance your saturated fat intake with healthy unsaturated fats from foods like avocados, nuts, seeds, and olive oil.
Allergies and intolerances
American cheese contains milk proteins, so it’s not suitable for people with milk allergies. It also contains lactose, which can cause digestive issues for people with lactose intolerance.
The good news is that the lactose content is relatively low (0.5g per slice), but the level of sensitivity varies from person to person.
How to store American cheese
- Keep American cheese in a sealed container in the refrigerator. The temperature should be consistent.
- Use opened packages of American cheese within 2-3 weeks.
- Throw away any cheese that shows signs of mold. Also discard it if it smells bad or looks or tastes strange.
Wrapping Up
American cheese slices are a convenient food that can add some nutrients to your diet, including protein, calcium, and vitamin A. However, they’re also relatively high in calories, sodium, and saturated fat.
As with most foods, moderation is key. How much American cheese you can safely eat depends on your individual dietary needs and any health conditions you may have. If you have high blood pressure, a dairy allergy, or lactose intolerance, talk with your doctor or a registered dietitian for personalized advice.
Remember to store American cheese properly to prevent spoilage and foodborne illness.
With this information, you can make informed choices about whether and how to include American cheese in your overall healthy eating plan.