Kamil Perry
A single slice of American cheese, weighing around 20.6 grams, contains approximately 60 to 75 calories. It provides 1.1 grams of carbohydrates, with half of this coming from lactose, the sugar found in milk. Dietary fats make up 68% of the calories, with 3.73 grams coming from saturated fats and the rest from unsaturated fats.
| Characteristics | Values |
|---|---|
| Calories | 60-75 |
| Carbohydrates | 1-1.1 grams |
| Protein | 3.7 grams |
| Total Fats | 6.3 grams |
| Saturated Fats | 3.73 grams |
| Sodium | 230 mg |
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What You'll Learn
A good source of calcium
A slice of American cheese, weighing around 20 grams, contains about 75 calories. But is it a good source of calcium?
Cheese is a great source of calcium, and American cheese is no exception. Calcium is essential for building strong bones and teeth, and it plays a role in heart health, muscle function, and nerve signalling. A single slice of American cheese provides 178 milligrams of calcium, which equates to 17% of the recommended daily allowance (RDA). This is a significant contribution to your daily calcium needs, and it's worth noting that dairy sources of calcium, such as cheese, are more easily absorbed by the body compared to plant-based sources.
In addition to calcium, American cheese also offers other nutritional benefits. It is a good source of phosphorus, providing 16% of the RDA, and vitamin D, offering 10% of the RDA. Both phosphorus and vitamin D are crucial for bone health. Vitamin D, in particular, aids in the absorption of calcium and helps maintain normal calcium levels in the body. This combination of nutrients makes American cheese a beneficial food for supporting bone strength and overall health.
While American cheese can be high in sodium and fat, depending on the brand, its nutritional profile, including its calcium content, makes it a potentially beneficial addition to a balanced diet. Calcium is essential for maintaining bone density and preventing conditions like osteoporosis. However, it's important to remember that calcium content can vary depending on the brand and method of production, so checking nutrition labels can be helpful to make informed choices.
In conclusion, American cheese can indeed be considered a good source of calcium. Its calcium content, along with the presence of phosphorus and vitamin D, makes it a food that supports bone health. Including a slice of American cheese in your diet can help you meet your daily calcium requirements, contributing to the maintenance of strong and healthy bones.
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Contains phosphorus and vitamin D
American cheese is a processed cheese made by mixing one or more types of cheese, including cheddar, washed curd cheese, Colby cheese, and granular cheese. It is officially called "pasteurized process American cheese". Despite its reputation, American cheese does have some benefits. It is a good source of high-quality protein and is fortified with vitamin D. Vitamin D helps strengthen your bones by improving the absorption of calcium and phosphorus.
American cheese is also naturally high in other vitamins and minerals, such as vitamin A, phosphorus, calcium, and zinc. Phosphorus is an essential mineral that plays a key role in several bodily functions. It is a component of bone and teeth, and it helps to strengthen them. Additionally, phosphorus works alongside vitamin D and calcium to support bone health.
Vitamin D helps the body absorb calcium, which is essential for maintaining bone strength and preventing osteoporosis, a condition characterised by fragile bones that are prone to fractures. American cheese provides about 72% of the dietary calcium supply in the United States. Calcium is not only important for bone health but also plays a role in blood pressure regulation. Studies have shown that a high calcium intake may help lower systolic blood pressure and reduce the risk of preeclampsia in pregnant people.
Phosphorus also has additional benefits beyond bone health. It is involved in energy production, muscle contraction, and maintaining the body's acid-base balance. It is an important component of cell membranes and is necessary for the body's utilization of carbohydrates and fats for energy.
While American cheese does offer these nutritional benefits, it is important to note that it is also a high-calorie, high-fat, and high-sodium food. A single slice of American cheese contains about 9 grams of fat, with 5 grams coming from saturated fats, which can contribute to an increased risk of heart disease if consumed in excess. Therefore, while American cheese provides valuable nutrients like phosphorus and vitamin D, it should be consumed in moderation as part of a balanced diet.
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Carbohydrates and sugars
American cheese is considered a low-carb food, with just 1 gram of carbohydrates per slice (20.6 grams serving). This equates to 1.4g of total carbs per ounce.
The cheese also contains milk sugar, lactose. Lactose is a natural sugar that is present in milk and dairy products, and it is a disaccharide made up of two simpler sugars, glucose and galactose. Lactose provides energy to the body and is less sweet than other simple sugars like glucose or fructose.
The human body can absorb lactose with the help of the enzyme lactase, which is produced in the small intestine. During digestion, lactase breaks down lactose into glucose and galactose, which are then absorbed into the bloodstream and used by the body for energy.
The amount of lactose in American cheese can vary depending on the brand and the specific type of cheese. Some cheeses, such as cheddar or Swiss cheese, tend to have higher levels of lactose compared to other varieties.
In addition to carbohydrates and sugars, it is worth noting that American cheese provides several essential nutrients. It is a good source of protein, with 3.7 grams of protein per slice, and offers dietary fats, including fat-soluble vitamins A, D, E, and K. American cheese also contains important minerals like calcium and phosphorus, which are crucial for maintaining strong bones and teeth.
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Saturated and unsaturated fats
Cheese is a great source of protein and calcium. However, it is often high in saturated fat and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. In fact, around 23% of the average American's daily intake of saturated fat comes from cheese.
Saturated Fats
Saturated fats are found in red meat, cheese, and butter. They are solid at room temperature. Eating too much saturated fat increases your risk of high LDL cholesterol, heart disease, and stroke. The American Heart Association recommends consuming no more than 5-6% of your daily calories in saturated fat. For a 2,000 calorie diet, this means no more than 120 calories or 13 grams of saturated fat per day.
Unsaturated Fats
Unsaturated fats can be monounsaturated or polyunsaturated and are liquid at room temperature. While specific recommendations weren't found for unsaturated fats, health professionals recommend limiting daily saturated fat intake to 30 grams for men and 20 grams for women.
To reduce saturated fat intake from cheese, consider the following tips:
- Opt for low-fat or fat-free cheeses: Low-fat cheeses, such as mozzarella, feta, cottage cheese, and ricotta, have less saturated fat.
- Use smaller portions: Stick to one slice of cheese on your sandwich instead of three.
- Choose thin, pre-sliced cheeses: This allows you to enjoy a full slice with less fat.
- Measure shredded cheese: Use a measuring cup or spoon instead of portioning by hand.
- Maximize flavor: Choose strong-tasting, hard cheeses like Parmesan or Asiago, so you need less to satisfy your craving.
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Protein content
One slice of American cheese, weighing around 20.6 grams, contains approximately 3.7 grams of protein. This protein comes from the milk proteins whey and casein, which are high-quality sources that contain all nine essential amino acids. These amino acids are crucial for several important body functions, such as building muscle, producing energy, and acting as precursors for neurotransmitters.
American cheese is also considered a low-carb food, with only about 1 gram of carbohydrates per slice. However, dietary fats make up a significant portion of its calorie content, constituting 68% of the calories in a single slice (approximately 20.6 grams). Out of the 6.3 grams of total fat, 3.73 grams are from saturated fats, while the rest are unsaturated fats.
The calorie count for one slice of American cheese is approximately 75 calories. However, it's important to note that the nutritional values may vary slightly depending on the brand. Some brands may have higher sodium and fat content than others.
While American cheese can be a good source of protein and calcium, it's always important to consider your overall diet and nutritional needs when deciding how much cheese to include in your meals.
In summary, one slice of American cheese provides a good amount of protein and essential amino acids, but it's important to balance this with the relatively high-fat content and consider your individual dietary requirements and preferences.
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Frequently asked questions
There are about 60 to 75 calories in one slice of American cheese.
One slice of American cheese is about 20.6 grams.
American cheese is made from milk proteins whey and casein.
Yes, American cheese is considered a low- or no-carb food, with about 1 gram of carbohydrates per slice.
American cheese is a good source of calcium, phosphorus, and vitamin D, which are important for bone and teeth health. It also provides essential amino acids and quality protein.
