Patrick Oconnell
American cheese is a popular ingredient in cheeseburgers, grilled cheese, and other sandwiches. A single slice of American cheese, weighing 20.6 grams, contains around 75 calories. However, it is important to note that the calorie count may vary slightly depending on the brand. While American cheese is a good source of calcium, protein, and vitamins, it is also high in saturated fat, cholesterol, and sodium, which may contribute to an increased risk of high blood pressure and heart disease if consumed in excess.
| Characteristics | Values |
|---|---|
| Weight | 20.6 grams or 1 ounce (28 grams) |
| Calories | 75 |
| Carbohydrates | 1.1 grams (as per one source) or 1 gram (as per another source) |
| Fats | 6.3 grams (of which 3.73 grams are saturated fats, as per one source) or 6 grams (as per another source) |
| Protein | 3.7 grams (as per one source) or 4 grams (as per another source) |
| Calcium | 178 milligrams (20.6-gram slice) |
| Phosphorus | 16% RDA (20.6-gram slice) |
| Vitamin D | 10% RDA (20.6-gram slice) |
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What You'll Learn
Nutritional value
A single slice of American cheese, weighing around 20-28 grams, typically contains 75 calories. However, the nutritional value of American cheese goes beyond its calorie content.
American cheese is a good source of calcium, contributing about 178 milligrams per slice, which meets 17% of the recommended daily allowance (RDA). Calcium is essential for maintaining strong bones and teeth, and adequate intake prevents muscle spasms. Additionally, American cheese contains phosphorus, which accounts for 16% of the RDA. Phosphorus plays a vital role in bone health, working alongside calcium to provide strength to bones.
Vitamin D is another critical nutrient found in American cheese. Vitamin D promotes the absorption of calcium and strengthens bones. It also acts as an anti-inflammatory and immunoregulatory agent, boosting immune system response. A single slice of American cheese provides 10% of the RDA of vitamin D.
In terms of macronutrients, American cheese offers protein and dietary fats. A slice of American cheese provides around 3.7- 4 grams of protein, contributing to the recommended dietary allowance. The protein in American cheese comes from whey and casein, providing all nine essential amino acids. As for fats, a slice contains approximately 6 grams of total dietary fat, with 3.73- 5 grams coming from saturated fats. While dietary fats are necessary for transporting and absorbing fat-soluble vitamins, excessive saturated fat intake may be detrimental to health.
Lastly, American cheese contains carbohydrates, with one slice providing 1- 1.1 grams of carbs, half of which come from lactose, the natural sugar found in milk. While American cheese is a source of various essential nutrients, it is also high in sodium, with a single slice contributing 20% of the recommended daily amount. Excessive sodium intake is linked to an increased risk of high blood pressure and heart disease. Therefore, while American cheese offers nutritional benefits, it should be consumed in moderation as part of a balanced diet.
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Health benefits
A single slice of American cheese (20.6 grams or 1 ounce) contains 75 calories. While American cheese is a processed cheese product, it does offer some health benefits. Here are some of its nutritional advantages:
High-Quality Protein
American cheese is a good source of complete, high-quality protein. Protein is essential for muscle growth, repair, and maintaining lean body mass. It also helps you feel fuller for longer, aiding in weight management.
Calcium and Vitamin D
American cheese is fortified with vitamin D and is a good source of calcium. Vitamin D helps strengthen bones by improving the absorption of calcium. Consuming adequate calcium through dairy products like American cheese contributes to bone health and may help prevent osteoporosis.
Vitamin A and Eye Health
American cheese is a natural source of vitamin A, which is essential for maintaining eye health. Vitamin A helps protect the surface of the eye, supports low-light vision, and may reduce the risk of age-related eye diseases.
Zinc for Immune Function
American cheese contains zinc, a mineral that plays a crucial role in immune function, growth, and digestion. Zinc also supports DNA synthesis and is important for overall health and well-being.
Other Nutrients
In addition to the above, American cheese contains other beneficial nutrients like phosphorus, riboflavin, and vitamin B12. These nutrients contribute to overall health and well-being, supporting various bodily functions.
While American cheese does offer these health benefits, it is important to consume it in moderation due to its high saturated fat and sodium content, which can have negative health impacts if consumed in excess.
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Health drawbacks
A single slice of American cheese, weighing about 1 ounce or 28 grams, typically contains 9 grams of fat, of which 5 grams are saturated fats. This accounts for 25% of the recommended daily intake of saturated fats. The same serving size also provides 10% of the daily cholesterol intake.
While American cheese is a good source of vitamin D, calcium, and phosphorus, which are essential for bone health, it also has several health drawbacks. Here are some detailed explanations of these drawbacks:
High Calorie Content: American cheese is a high-calorie food, contributing to excess calorie intake and potential weight gain if consumed in large amounts.
High Saturated Fat Content: The high saturated fat content in American cheese can lead to elevated LDL ("bad") cholesterol levels, increasing the risk of atherosclerosis, which is characterized by plaque buildup in the arteries. This, in turn, raises the risk of heart disease and stroke, making it a significant health concern.
High Sodium Content: American cheese is also high in sodium, which can lead to sodium overconsumption if eaten in large quantities. High sodium intake is associated with an increased risk of hypertension or high blood pressure, which is a contributing factor to heart disease and stroke.
Risk of Prostate Cancer: While more research is needed, some studies suggest a correlation between higher dairy intake, including cheese, and an elevated risk of prostate cancer.
Potential Allergens and Intolerances: Like other dairy products, American cheese may contain lactose, which some individuals are intolerant to. Additionally, those with milk allergies should avoid American cheese or opt for lactose-free alternatives.
While American cheese provides some nutritional benefits, it is best consumed in moderation due to its high-calorie, high-fat, and high-sodium content. It is recommended to include a variety of other dairy products and healthier cheese alternatives in your diet to obtain similar nutrients with lower associated health risks.
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Comparison to other cheeses
A single slice of American cheese, weighing about 1 ounce or 28 grams, contains 9 grams of fat, of which 5 grams are saturated fats. This accounts for 25% of the recommended daily intake of saturated fats. It also provides 10% of the recommended daily intake of cholesterol. American cheese is a high-calorie food, but its exact calorie count depends on the type of milk used, how it's processed, and its age. That being said, a 100-gram serving of American cheese contains 371 calories.
When compared to other cheeses, American cheese has a milder taste and a slightly salty flavour. It is often made out of Cheddar cheese, so swapping one for the other can improve the nutritional quality of a dish with little to no change in flavour.
Cheddar cheese is denser in nutrients and therefore higher in calories, protein, and fats. A 100-gram serving of Cheddar contains 404 calories. However, Cheddar is a natural cheese with lower sodium and trans fat content. It is also richer in vitamins like folate, vitamins B1 and B2, while American cheese has more minerals like iron, calcium, copper, and potassium.
Swiss cheese also has a slightly higher calorie content than American cheese due to its higher protein count.
Cottage cheese is another low-calorie alternative to American cheese, but it is very high in protein and healthy nutrients.
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Recommended consumption
A single slice of American cheese, weighing around 20-28 grams, typically contains between 68-75 calories. This calorie count is influenced by the varying fat content of the milk used, as well as the processing methods and age of the cheese.
American cheese is a good source of calcium, protein, and vitamins A, D, and K. It also contains phosphorus, which is important for bone health. However, it is also high in saturated fat, cholesterol, and sodium, which can increase the risk of high blood pressure and heart disease if consumed in excess.
Considering the nutritional profile of American cheese, it is recommended to consume it in moderation as part of a balanced diet. While it provides essential nutrients, its high saturated fat, cholesterol, and sodium content can negatively impact health if consumed in large quantities. As a highly processed cheese, it is also likely to contain more artificial ingredients than natural cheeses.
The recommended intake of American cheese, or any other cheese, will vary depending on an individual's dietary needs and overall health goals. However, as a general guideline, it is advisable to limit the consumption of highly processed and high-calorie foods, including American cheese, to occasional treats rather than daily staples. This can help ensure a balanced and nutritious diet that supports overall health and well-being.
When incorporating American cheese into your diet, consider combining it with other nutritious foods to create a well-rounded meal. For example, you could add a slice of American cheese to a vegetable-based sandwich or use it as a topping on a salad or soup. This way, you can benefit from the cheese's nutritional offerings while also enjoying a variety of other nutrients. Remember to be mindful of your overall calorie intake and adjust your portion sizes accordingly to maintain a healthy balance.
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Frequently asked questions
There are about 75 calories in a single slice (20.6 grams) of American cheese.
American cheese is made from dairy products like milk and is often sold as "singles" or slices.
American cheese is a good source of calcium, phosphorus, vitamin D, and protein. These nutrients are important for bone and teeth strength and immune system health.
American cheese is high in saturated fat, cholesterol, and sodium, which may increase the risk of high blood pressure and heart disease if consumed in large quantities.
The calorie content of cheese varies depending on the type. Hard cheeses tend to have a higher calorie count compared to softer cheeses. American cheese has a higher calorie content than Swiss and Cheddar cheeses due to its lower protein count.
