American Cheese, with its melt-in-your-mouth goodness, is a staple in many households. However, its nutritional profile is often overshadowed by its deliciousness. In this scientific exploration, we delve into the nutrition facts of American cheese, uncovering the essential details you need to know, from lactose intolerance to calcium content.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
What is American Cheese?
American Cheese, often found sandwiched between burger patties and gracing Grilled Cheese Sandwiches, is a Processed Cheese Product. It’s created by blending natural cheese with emulsifying agents, resulting in a creamy, smooth consistency that’s ideal for melting.
This ubiquitous American invention is commonly available in pre-packaged slices and also in whole blocks.
Nutrition fact sheet
Nutritional review for American Cheese
Eating healthy plays a pivotal role in maintaining overall well-being and preventing chronic diseases. A balanced and nutritious diet provides our bodies with essential vitamins, minerals, and macronutrients, fuelling optimal physical and cognitive function.
With this in mind, let’s have a look at some of the key nutrition facts for American Cheese.
Lactose Intolerance
When it comes to lactose intolerance, American Cheese is considered to be a moderate risk. Indeed, its carbohydrate (and lactose) content are much higher than what you would expect in real cheese.
Since lactose sensitivity varies amongst people, small amounts of this processed product may be tolerable for some. But our general advice would be to avoid it. Choose a block of Cheddar or Colby instead from your local grocer.
Fat Content
American Cheese contains fats (23 g per 100 g), primarily in the form of saturated and trans fats. Saturated fats, though present in this cheese, should be consumed in moderation, as they can contribute to heart health issues.
Trans fats, often found in processed foods, should be avoided as they are linked to various health problems.
So, if you are trying to monitor your fat intake, this processed cheese product is not a great choice. This applies to both people who live with cardiovascular medical conditions and those who are trying to watch their weight.
You can learn more about the different types of fat in cheese and which cheeses have the lowest fat content here.
Cholesterol Content
Dietary cholesterol, present in American Cheese, has long been debated in nutrition circles. Current scientific consensus suggests that dietary cholesterol doesn’t significantly raise blood cholesterol levels for most people.
However, individuals with specific health concerns should be mindful of their cholesterol intake.
Protein Content
Since American Cheese is made using milk and other dairy products, it is quite rich in protein. It primarily contains casein, a high-quality protein that provides essential amino acids. Once again, its 16 g of protein per 100 g is much lower than what you would expect in real cheese.
Protein is vital for various bodily functions, including muscle development, immune system support, and enzyme production.
Want to find out which cheeses have the highest protein content? Click here for our blog post covering cheeses with the highest protein content.
Safety in Pregnancy
Due to its pasteurised status, lack of rind and relatively low moisture content, American Cheese is a low Listeria risk food product. Hence, it is technically safe to consume during pregnancy.
Having said that, due to its overall unfavourable nutritional profile, we would recommend consumption in moderation. As we’ve already mentioned, a real cheese like Cheddar, Gouda or Colby would be a more nutritious choice.
Of course, if you’re unsure of what you can eat during pregnancy, you should consult your healthcare professional to get a personalised plan. You can read more about which cheeses you can eat when you’re pregnant by clicking here.
Salt Content
Without a doubt, salt plays a big role in the flavour profile of this processed cheese product. Moreover, it aids in its preservation and extends its shelf life.
The salty allure of American Cheese is hard to resist, but excessive salt consumption can harm health. High sodium intake is linked to hypertension and other cardiovascular issues.
Individuals with high blood pressure and those sensitive to sodium should limit their consumption of this cheese.
You can read more about why salt is important in cheesemaking in our comprehensive post here.
Calcium Content
Calcium is crucial for healthy bones and teeth, and this is where American Cheese shines! As a matter of fact, a 100 g serving of this processed cheese product delivers more than 1300 mg of Calcium. This equates to more than 100% of the recommended daily intake.
Conclusion
American Cheese, though a beloved indulgence, offers a mixed bag of nutrition. While it can be a decent source of protein and calcium, it’s essential to be mindful of its fat, cholesterol, and sodium content.
Furthermore, individuals with lactose intolerance may not be able to safely enjoy it, and pregnant women should limit their consumption.
Ultimately, moderation is the key to enjoying the savoury goodness of American Cheese while maintaining a balanced diet and good health.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
