Are There Any Health Benefits to American Cheese?

December 11, 2025 •

4 min read

According to the FDA, American cheese must contain at least 51% real cheese to be labeled as a 'pasteurized process cheese food'. This raises the question: are there any health benefits to American cheese despite its processed nature? While often criticized for its high sodium and fat content, it does offer some nutritional value, including protein and calcium.

Quick Summary

This article examines the nutritional profile of American cheese, detailing its surprising strengths like quality protein and essential vitamins alongside its weaknesses, such as high sodium and saturated fat. It compares it to natural cheeses and provides guidance on how to consume it responsibly.

Key Points

High-Quality Protein: American cheese provides a complete protein source containing all essential amino acids for muscle health.
Essential Minerals: It is a good source of calcium and phosphorus, which are crucial for bone density and strength.
Fortified Vitamins: Many brands are fortified with vitamin D, aiding in calcium absorption and immune support.
High Sodium Content: A major drawback is its high sodium level, which can contribute to high blood pressure and heart disease risk.
High Saturated Fat: American cheese is high in saturated fat, which can raise LDL ('bad') cholesterol if consumed excessively.
Processed Ingredients: It contains emulsifiers and other additives, distinguishing it from natural cheeses.
Moderation is Key: To reap any potential benefits while minimizing health risks, American cheese should be consumed in moderation.
Better Alternatives Exist: Natural cheeses like Swiss and cheddar offer similar nutrients with less sodium and processing.

What is American Cheese, and What's in It?

American cheese is not a single, natural cheese but a processed cheese product created by blending various cheeses, such as cheddar and colby, with other ingredients. This blend includes emulsifiers, which give it the signature smooth, meltable texture, along with water, salt, and sometimes artificial coloring. The FDA mandates that products labeled as 'pasteurized process cheese' must contain at least 51% actual cheese. This distinction means it is more processed and has a different nutritional makeup compared to natural cheeses that are simply aged.

Potential Health Benefits of American Cheese

Despite its processed nature and potential drawbacks, American cheese does offer some nutritional benefits that shouldn't be entirely overlooked, especially when consumed in moderation.

A Source of Quality Protein

Like other dairy products, American cheese provides a source of high-quality protein containing all nine essential amino acids. This protein content can contribute to muscle maintenance and general body function, making it a viable source for those needing a protein boost.

Rich in Calcium and Phosphorus

American cheese is a notable source of calcium, an essential mineral for bone health. A single 1-ounce slice can provide a significant portion of your daily calcium needs. Furthermore, it also contains phosphorus, which, when combined with calcium, has positive effects on bone formation and maintenance.

Often Fortified with Vitamin D

Many varieties of American cheese are fortified with vitamin D, which is crucial for the body's absorption of calcium and phosphorus. This added vitamin helps promote strong bones and teeth and plays a role in immune system function.

Nutritional Downsides and Health Risks

While some benefits exist, the drawbacks of American cheese are significant and primarily related to its high levels of saturated fat and sodium.

High in Saturated Fat

American cheese is high in saturated fat, with a typical 1-ounce slice providing a notable percentage of the recommended daily value. High saturated fat intake can raise LDL ('bad') cholesterol levels, which is a risk factor for heart disease. While some research suggests saturated fat from dairy might have a neutral effect on heart health, excessive intake is still a concern.

Excessive Sodium Content

One of the most significant concerns is the high sodium content. Just one slice can account for a considerable portion of the daily recommended sodium intake. High sodium consumption is a known contributor to high blood pressure (hypertension), which increases the risk of heart disease and stroke.

Higher Calorie Density

American cheese is relatively calorie-dense for its portion size. When paired with other high-calorie foods like bread in a grilled cheese sandwich, it's easy to consume a large number of calories, which can hinder weight management goals.

Comparing American Cheese to Other Cheeses

To put American cheese's nutritional profile into perspective, here is a comparison with popular natural cheeses like Swiss and cheddar based on a 1-ounce serving:


Feature	American Cheese	Swiss Cheese	Cheddar Cheese
Processing	Highly processed	Natural, aged	Natural, aged
Calories	~102 kcal	~111 kcal	~114 kcal
Protein	~5 grams	~8 grams	~6 grams
Fat	~9 grams	~9 grams	~9 grams
Saturated Fat	~5 grams	~5 grams	~5 grams
Sodium	High (~21% DV)	Low (~2% DV)	Moderate (~8% DV)
Calcium	Very High (~23% DV)	High (~19% DV)	Moderate (~15% DV)
Emulsifiers	Yes	No	No

Making a Healthier Choice with American Cheese

While American cheese can be part of a balanced diet, consuming it mindfully is key. The following tips can help you make healthier choices:

Read the label carefully: Choose varieties labeled as 'pasteurized process American cheese' rather than 'cheese food' or 'cheese product,' which contain even less real cheese.
Opt for low-sodium or low-fat versions: Many brands offer reduced sodium or lower-fat American cheese options, which can mitigate some of the primary health concerns.
Pair it with nutrient-dense foods: Instead of adding it to another processed food, use a small slice of American cheese to add flavor to a vegetable wrap or a side of steamed broccoli.
Practice portion control: A single slice is a standard portion. Be mindful of serving sizes, as the calories and sodium add up quickly.
Consider healthier alternatives: If you're looking for a better nutritional profile, opt for natural cheeses like mozzarella, Swiss, or feta, which offer a similar flavor profile with less processing.

Conclusion

In conclusion, American cheese offers a paradoxical nutritional profile. While it provides beneficial nutrients like high-quality protein, calcium, phosphorus, and sometimes fortified vitamin D, these benefits are accompanied by significant drawbacks, including high saturated fat and excessive sodium levels. It is a processed food, and its nutritional value is generally lower than that of natural cheese varieties. For those seeking to maximize health benefits, opting for less-processed cheeses and consuming American cheese in strict moderation is the recommended approach. Individuals with heart health or blood pressure concerns should be particularly cautious due to the high sodium content. Ultimately, how healthy American cheese is depends on the frequency and quantity of consumption within the context of your overall diet.

The Health Benefits of American Cheese

Protein Source

Protein Content: American cheese contains high-quality protein with all essential amino acids, supporting muscle and overall body functions.

Bone Health Minerals

Calcium and Phosphorus: It is a good source of calcium and phosphorus, which are vital for building and maintaining strong bones.

Fortified Nutrients

Vitamins and Minerals: Some varieties are fortified with vitamin D, which helps with calcium absorption, and naturally contain zinc and vitamin A.

Extended Shelf Life

Convenience: As a processed product, it has a longer shelf life compared to many natural cheeses, making it a convenient option.

Meltability and Flavor

Melting Texture: Its processed nature and added emulsifiers give it a smooth, consistent melt, making it popular for dishes like grilled cheese and burgers.

Low-Carb Option

Low-Carbohydrate: American cheese is a low-carb food, making it suitable for those following specific dietary plans like the ketogenic diet.

Frequently Asked Questions

Yes, but it's a processed cheese product, not a natural cheese. By FDA standards, it must contain at least 51% real cheese, blended with other dairy ingredients, emulsifiers, and preservatives.

Yes, American cheese is known for its high sodium content. A single slice can contribute a significant portion of the recommended daily sodium intake, which can be a concern for blood pressure.

American cheese can be a good source of calcium, which is important for bone health. Many varieties are also fortified with vitamin D, which helps with calcium absorption.

While both contain similar amounts of total and saturated fat per slice, American cheese has more sodium and calcium but less protein than cheddar. Cheddar is a natural cheese, whereas American cheese is a processed product.

It can be included in a diet, but only in moderation due to its high calories, sodium, and saturated fat. For weight loss, opting for smaller portions or lower-fat and lower-sodium alternatives is recommended.

Healthier alternatives include natural cheeses like Swiss, mozzarella, or cheddar, which are less processed and often have less sodium. Low-fat cottage cheese is also a great option.

American cheese contains emulsifiers, which prevent the fats and proteins from separating when heated. This gives it a creamy, uniform melting texture, unlike natural cheeses that tend to separate and become greasy.