Andy Montoya
American cheese is a processed cheese with a longer shelf life than natural cheeses. It is a good source of calcium, protein, and vitamins A, D, and K. However, it is also high in saturated fat, cholesterol, and sodium. A single slice of American cheese, weighing around 20-28 grams, contains between 60 and 75 calories.
| Characteristics | Values |
|---|---|
| Calories | 60-75 |
| Weight | 20.6 grams or 1 ounce (28 grams) |
| Carbohydrates | 1.1 grams or 1 gram |
| Fats | 6.3 grams or 6 grams |
| Saturated Fats | 3.73 grams or 2.5 grams |
| Protein | 4 grams or 3.7 grams |
| Calcium | 178 milligrams |
| Phosphorus | 16% RDA |
| Vitamin D | 10% RDA |
| Sodium | 230 mg |
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What You'll Learn
Calories: 75 per slice
A single slice of American cheese, weighing around 20-28 grams, contains approximately 75 calories. This calorie count is influenced by the presence of dietary fats, which make up a significant proportion of the total calories in American cheese.
While American cheese is a good source of calcium, protein, and vitamins, it is also considered a high-calorie, high-fat, and high-sodium food. Each slice typically contains around 6 grams of total fat, with about 3.7 to 5 grams coming from saturated fats. This contributes to a substantial percentage of the recommended daily intake of fat.
In terms of nutritional value, American cheese provides high-quality protein, with all nine essential amino acids, which are necessary for various bodily functions. It is also a source of vitamins A and D, phosphorus, calcium, and zinc. Vitamin D, in particular, aids in calcium absorption and plays a critical role in immune system response.
However, it is important to be mindful of the overall calorie and fat content when consuming American cheese. While it does offer some nutritional benefits, it should be enjoyed in moderation as part of a balanced diet.
Additionally, the calorie count may vary slightly between different brands of American cheese, so it is always a good idea to check the nutrition label for specific information.
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High in saturated fat
A single slice of American cheese, weighing around 20-28 grams, contains about 75 calories. However, it is important to note that American cheese is high in saturated fat, with 5 grams of saturated fat per slice, accounting for 25% of the recommended daily value (DV).
While American cheese offers some nutritional benefits, such as high-quality protein and vitamins, its high saturated fat content is a primary health concern. Saturated fat is associated with an increased risk of high LDL cholesterol, heart disease, and stroke. Specifically, a high intake of saturated fat may raise LDL ("bad") cholesterol levels, which can lead to atherosclerosis, a narrowing of the arteries due to plaque buildup. This, in turn, increases the risk of heart disease and stroke, making it a significant health risk.
Additionally, diets high in saturated fat and sodium, another component found in American cheese, are linked to high blood pressure. The combination of these two nutrients in American cheese may further elevate the risk of cardiovascular issues. Therefore, while enjoying an occasional slice of American cheese can provide some nutritional benefits, it is essential to consume it in moderation due to its high saturated fat content.
To maintain a balanced diet, it is recommended to limit saturated fat intake to no more than 5%-6% of daily calories. For a person consuming 2,000 calories per day, this equates to no more than 13 grams (120 calories) of saturated fat. As a result, a single slice of American cheese can contribute significantly to the recommended daily limit of saturated fat.
Furthermore, compared to other cheeses, American cheese stands out for its high saturated fat content. While Swiss and Cheddar cheeses have slightly higher calorie counts due to their higher protein content, they provide the same amount of total and saturated fat per slice as American cheese. This highlights that American cheese's saturated fat content is not only high in absolute terms but also relative to other cheese options.
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Good source of calcium
A single slice of American cheese weighing around 20 grams contains about 75 calories. The calorie count can vary depending on the brand and the slice size. For example, a 19-gram slice of Kraft American cheese contains 45 calories.
American cheese is a good source of calcium, providing about 178 milligrams of calcium per 20.6-gram slice. This amounts to 17% of the recommended daily allowance (RDA) of calcium. Calcium is essential for strong bones and teeth, as well as for nerve transmission, enabling brain cells to communicate and coordinate muscle movements, bodily secretions, and organ functions.
American cheese also contains vitamin D, which plays a vital role in promoting calcium absorption and maintaining calcium levels for bone health. Vitamin D acts as an anti-inflammatory and immunoregulatory agent, helping to reduce the risk of illness and the severity of infections.
In addition to calcium and vitamin D, American cheese provides other nutrients that support bone health, including phosphorus and vitamin A. Phosphorus, along with calcium, contributes to the strength of bones, while vitamin A promotes overall bone growth and immune health.
While American cheese offers these nutritional benefits, it is also high in saturated fat and sodium, so it should be consumed in moderation as part of a balanced diet.
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Contains vitamins A and D
A single slice of American cheese, weighing around 20-28 grams, typically contains about 60-75 calories. While American cheese is a high-calorie, high-fat, and high-sodium food, it also provides several essential nutrients, including vitamins and minerals.
One notable aspect of American cheese is its content of vitamins A and D. Vitamin D plays a critical role in immune system response and bone health. It acts as an anti-inflammatory and immunoregulatory agent, helping to reduce the risk and severity of illnesses. Vitamin D also promotes the absorption of calcium, which is essential for maintaining strong bones and preventing muscle spasms. On the other hand, vitamin A promotes eye and immune health. Together, these vitamins contribute to the overall health benefits associated with American cheese consumption.
Vitamin D is a fat-soluble vitamin, and American cheese provides the necessary dietary fats for its absorption. Each slice of American cheese contains almost 6 grams of dietary fat, which facilitates the transport and absorption of vitamin D into the bloodstream. This synergy between the fat content and vitamin D in American cheese enhances its nutritional value.
In addition to vitamins A and D, American cheese is also a good source of other nutrients, including calcium, phosphorus, and zinc. Calcium and phosphorus work together to provide strength to bones and teeth. Zinc, another essential mineral, plays a crucial role in growth, digestion, and DNA synthesis.
While American cheese offers these nutritional benefits, it is important to consume it in moderation due to its high-calorie, high-fat, and high-sodium nature. Enjoying an occasional slice of American cheese as part of a balanced diet can provide a good source of vitamins and minerals, contributing to overall health and well-being.
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High sodium content
A single slice of American cheese, weighing about 1 ounce or 28 grams, is a high-calorie food with high contents of saturated fat, cholesterol, and sodium. While it is a good source of calcium and high-quality protein, its high saturated fat and sodium contents are the primary health concerns associated with its consumption.
American cheese is a processed food made by combining different varieties of cheese, including cheddar, washed curd cheese, Colby cheese, and granular cheese. This processing gives it an extended shelf life compared to other natural cheeses. However, its high sodium content, which is 10 to 4 times higher than that of Swiss and Cheddar cheeses, respectively, can have negative health implications.
Diets high in sodium are associated with an increased risk of hypertension or high blood pressure. Reducing sodium intake, on the other hand, may help lower this risk. The high sodium content in American cheese contributes to its overall high-calorie nature and potential health risks when consumed in excess.
According to a study on the sodium content of commonly purchased cheeses in the United States, process cheese had the highest mean level of sodium at 1,242 mg/100 g, followed by string cheese at 724 mg/100 g. While the specific sodium content of American cheese was not provided in this study, its classification as a processed cheese indicates a relatively high sodium level.
Therefore, while American cheese can be a convenient and tasty option, it should be consumed in moderation due to its high sodium content. As always, a balanced diet and a variety of food choices are essential for maintaining good health.
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Frequently asked questions
One slice of American cheese weighing 20.6 grams contains 75 calories.
American cheese is a good source of calcium, phosphorus, vitamin D, and protein.
American cheese is a highly processed product with high contents of saturated fat, cholesterol, and sodium.
A 20.6-gram slice of American cheese contains 3.7 to 4 grams of protein.
