Andy Montoya
American cheese is a popular dairy product that is often used in dishes like mac and cheese. It is known for its high-calorie content, with a single slice containing around 60 calories. In addition to its high-calorie content, American cheese is also high in fat, saturated fat, cholesterol, and sodium. Despite these concerns, American cheese provides high-quality protein and essential vitamins and minerals, such as vitamins A and D, calcium, phosphorus, and zinc.
| Characteristics | Values |
|---|---|
| Calories | High |
| Fat | High |
| Saturated Fat | 5 grams per slice |
| Sodium | High |
| Cholesterol | 10% of the DV per slice |
| Protein | High-quality |
| Vitamins | A and D |
| Minerals | Calcium, phosphorus, and zinc |
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What You'll Learn
Calorie count varies by brand
The calorie count in American cheese varies depending on the brand and the ingredients used. For example, a single slice of Kraft American cheese contains 60 calories, while a serving of Boar's Head American Cheese (2 slices or 28g) is likely to contain more calories, although the exact amount is not specified.
Kraft Singles American Cheese is made from a variety of ingredients, including cheddar cheese, skim milk, milkfat, and milk protein concentrate. The cheese also contains small amounts of modified food starch, salt, lactic acid, sorbic acid (as a preservative), and enzymes. On the other hand, Boar's Head American Cheese is crafted from a blend of Cheddar cheeses, resulting in a smooth, creamy texture and a mildly pleasant taste.
It is worth noting that American cheese is generally considered a high-calorie food, and a single slice typically contains around 9 grams of fat, with 5 grams coming from saturated fats. This contributes to 25% of the recommended daily value (DV) or the amount that should not be exceeded in a day. Therefore, while American cheese provides high-quality protein, vitamins, and minerals such as vitamins A and D, phosphorus, calcium, and zinc, its high-calorie content and saturated fat levels should be considered when consumed as part of a healthy, whole-foods diet.
The calorie count per serving can vary even within the same brand due to minor discrepancies or changes in ingredients or serving sizes. For this reason, it is always advisable to read the nutritional labels on the product packaging to ensure that the information aligns with one's nutritional preferences and expectations. Additionally, nutritional information on websites should be regularly updated to reflect any changes in the product's formulation.
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American cheese nutritional benefits
American cheese is a processed cheese made by blending one or more types of cheese, including Cheddar, washed curd cheese, Colby cheese, and granular cheese. It also contains other ingredients like acidifying agents, water, salt, artificial colouring, emulsifying agents, and spices or artificial flavours.
Despite being a high-calorie, high-fat, and high-sodium food, American cheese does offer some nutritional benefits. Firstly, it is a good source of high-quality protein, providing all nine essential amino acids required for important body functions like building muscle and producing energy. Secondly, American cheese is a source of vitamins and minerals, including vitamins A and D, phosphorus, calcium, and zinc. Vitamin A promotes eye and immune health, while vitamin D strengthens bones by improving calcium absorption, and zinc is essential for growth, digestion, and DNA synthesis.
Additionally, American cheese has a long shelf life compared to natural cheeses and does not require refrigeration until it is opened. It also has a mild, creamy flavour and superior melting qualities due to its emulsifying agents.
While American cheese has these nutritional benefits, it is important to consume it in moderation as part of a balanced diet that includes nutrient-rich fruits and vegetables.
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Drawbacks of American cheese
American cheese is a processed cheese product made from several types of cheese and other ingredients. While it is a good source of protein, vitamins, and minerals, there are several drawbacks to consuming it.
Firstly, American cheese is highly processed. The most popular brand of American cheese, Kraft Singles, has been criticized for containing an excessive number of ingredients, including hydrogenated vegetable oils, which are known to be detrimental to heart health. The high level of processing also results in a significant loss of cheese content, with some sources claiming that American cheese is now made with less than 50% real cheese. This has led to it being legally classified as a "pasteurized processed cheese product" or "cheese food" rather than cheese, as it does not meet the FDA's minimum curd requirement of 51%.
Secondly, American cheese is high in sodium, with a single slice containing 468 mg of sodium, nearly double that of a slice of cheddar. High sodium diets are associated with an increased risk of heart disease and high blood pressure. American cheese also contains high levels of saturated fat and cholesterol, which further contribute to its negative health impacts.
Additionally, some people find the texture and taste of American cheese unappealing, describing it as plasticky, greasy, and too salty. Its texture has been likened to rubber, and some have even gone as far as to say that it feels more like a toy than something edible.
American cheese also has a long shelf life, which can be attributed to the numerous additives it contains. This raises concerns about the overall quality and freshness of the product.
Lastly, American cheese has been the subject of several controversies. In 2015, Kraft recalled 36,000 cases of Kraft Singles due to issues with the packaging. There have also been instances where American cheese products have been criticized for their misleading labeling, with the FDA demanding that Kraft stop calling their product "food" due to its milk protein concentrate content, which does not fit the legal definition of food.
In conclusion, while American cheese may be convenient and widely available, its highly processed nature, high sodium and fat content, unappealing texture and taste, long shelf life, and controversial history are all drawbacks that consumers should consider.
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American cheese alternatives
American cheese is a popular choice for many dishes, from grilled cheese sandwiches to burgers, thanks to its mild flavour, smooth texture, and excellent melting properties. However, it is also high in calories, saturated fat, cholesterol, and sodium. If you're looking for alternatives, there are several options that offer similar characteristics without compromising on taste.
One option is to swap American cheese with Cheddar cheese. Cheddar, particularly young cheddar, has a similar taste profile to American cheese but offers a sharper flavour. It goes well with sandwiches, nachos, and casseroles. Swiss cheese is another alternative with a nutty, slightly sweet flavour. It is a healthier option that works well in sandwiches and casseroles. Provolone is a mild, creamy, and buttery-flavoured cheese that can also be used as a substitute.
For those who want a dairy-free option, there are vegan American cheese slices available at most grocery stores. These alternatives have the same creamy texture and mild flavour as natural cheese. Nutritional yeast is another vegan-friendly option. It can be mixed with ingredients like coconut milk and tapioca flour to create a delicious cream sauce for quesadillas, nachos, pizzas, or sandwiches.
If you're looking for something different, Muenster and Gouda are said to melt fairly well and can be good alternatives to American cheese. Monterey Jack, an original California cheese, is a semi-hard variety with a mild taste. It is an excellent choice for grilled cheese sandwiches and burgers. Fontina, an Italian cheese with a soft texture, is another option that melts nicely and can be sliced for sandwiches or melted for sauces.
While American cheese is a versatile and tasty option, these alternatives offer similar characteristics with their own unique flavours and textures, providing a range of choices to suit different dietary preferences and add new flavours to your favourite dishes.
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Recommended daily calorie intake
The recommended daily calorie intake depends on a variety of factors, such as age, sex, metabolic rate, and activity level. For example, the recommended calorie intake for females between the ages of 19 and 25 is between 2,000 and 2,400 calories per day. As people age, their metabolic rate slows down, and they may become less active, resulting in a reduced need for energy. From age 61 onwards, the recommended calorie intake for females decreases to 1,600 to 2,000 calories per day.
On average, women require about 1,600 to 2,400 calories each day, while men need 2,000 to 3,000 calories, depending on age and activity level. Active individuals generally require more calories than those with sedentary lifestyles. Maintaining a balance between calorie intake and energy expenditure is crucial for weight management. Consuming more calories than necessary leads to weight gain, while taking in fewer calories results in weight loss.
To maintain their current weight, individuals need to ensure that their calorie intake matches the number of calories their body utilizes each day. This balance between energy intake and expenditure is essential for weight maintenance. If an individual wishes to lose weight, they can create a calorie deficit by increasing their physical activity or reducing their calorie intake, causing their body to draw from its fat stores to meet energy requirements.
While counting calories can be a useful tool for weight management, it is important to recognize that not all calories are equal. Different foods have distinct effects on the body, and focusing solely on calorie counts can overlook the importance of nutritional quality. A balanced dietary plan that includes adequate amounts from each macronutrient and food group is recommended. For instance, guidelines suggest consuming at least five servings of fruits and vegetables per day while limiting the intake of free sugars and fats.
Additionally, it is worth noting that basal metabolic rate (BMR) plays a significant role in determining daily calorie needs. BMR represents the minimum calories required by the body to function while at rest and comprises about 60% to 70% of the body's total energy expenditure. Individual variations in BMR can influence the number of calories needed each day.
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Frequently asked questions
There are approximately 60 calories in a slice of American cheese.
American cheese is a high-calorie food with high contents of saturated fat, cholesterol and sodium. However, it also provides high-quality protein, vitamins and minerals such as vitamins A and D, phosphorus, calcium and zinc.
There are 9 grams of fat in a slice of American cheese, 5 of which come from saturated fats.
Dairy products like American cheese provide about 72% of the dietary calcium supply in the United States. Calcium is important for bone strength and may help prevent osteoporosis.
