What is Easy American Cheese?
Easy American cheese, often sold in a pressurized can, is a type of pasteurized processed cheese spread. The FDA defines such products, and Easy Cheese is typically a 'cheese snack' or 'cheese spread,' meaning it contains a blend of actual cheese along with other dairy products and ingredients. It is engineered for a creamy, spreadable texture that remains stable at room temperature, making it a popular choice for quick snacks like crackers or pretzels. The ingredients usually include milk, whey, and real cheese culture, but also emulsifying agents like sodium citrate and sodium phosphate, which give it its characteristic texture. Unlike many natural cheeses that must be refrigerated, a can of Easy Cheese can be stored in the pantry until opened.
How many calories are in easy American cheese vs. sliced American cheese?
Understanding the calorie count requires looking at the specific product and serving size, as variations exist. For Easy Cheese, the standard serving is 2 tablespoons (32g), which contains approximately 80 calories. For pre-packaged sliced American cheese, like Kraft Singles, the calorie count is often lower per slice, around 50-60 calories, but the slice size is also typically smaller (around 20-21g). Deli-sliced American cheese or higher-fat process cheese can contain more calories per ounce, sometimes exceeding 100. Portion control is crucial for any of these products to manage calorie intake effectively.
Comparing Different American Cheese Products
This table provides a nutritional comparison of various American cheese products to help you make an informed choice.
| Product Type | Serving Size | Calories (approx.) | Total Fat | Saturated Fat | Sodium |
|---|---|---|---|---|---|
| Easy American Cheese Spread | 2 tbsp (32g) | 80 | 6g | 1g | 420mg |
| Kraft Singles American Slices | 1 slice (21g) | 50 | 3.5g | 2g | 210mg |
| USDA Standard American Cheese | 1 oz (28g) | 104 | 8.9g | 5.1g | 468mg |
| Natural Cheddar Cheese | 1 oz (28g) | 114 | 9g | 5g | 185mg |
A Broader Look at American Cheese Nutrition
Beyond calories, the overall nutritional composition of American cheese is worth considering. As a processed cheese, it is generally higher in sodium and may contain more additives than natural cheeses. While it provides valuable nutrients like high-quality protein, calcium, and vitamin D, the high levels of saturated fat and sodium warrant careful consumption. The fortification with vitamins, particularly vitamin D, is a benefit, as it aids in calcium absorption. However, these processed products do not offer the same complexity of flavor or nutritional profile as many traditional, less processed cheeses.
The Health Implications of Processed Cheese
Diets high in saturated fat and sodium are linked to an increased risk of heart disease and high blood pressure. Because American cheese, especially the processed variety, is often high in these components, moderation is key. While dairy fat research shows mixed results regarding heart health, the high sodium content is a known concern. Balancing your intake with other nutrient-rich foods is essential for a healthy diet. For those managing cholesterol or blood pressure, alternatives or lower-sodium options may be preferable.
How American Cheese Compares to Other Cheeses
American cheese stands apart from natural cheeses like cheddar or Swiss due to its processing and ingredient blend. It is designed to be exceptionally meltable and mild, whereas natural cheeses have a more complex aging process and firmer texture.
The Melting Difference
Emulsifying salts, like sodium citrate, are the secret behind American cheese's superior meltability. This makes it a perfect choice for grilled cheese sandwiches and cheeseburgers where a smooth, uniform melt is desired. Natural cheeses, lacking these emulsifiers, can separate into a greasy mess when heated.
Natural vs. Processed
Legally, American cheese must be labeled as 'pasteurized process American cheese' if it is made with at least 51% actual cheese. Products with less cheese content are labeled as 'cheese food' or 'prepared cheese product,' which can indicate even more fillers and additives. Natural cheeses like cheddar and Swiss contain 100% cheese and are simply made from milk, salt, and cultures.
How to Enjoy American Cheese Responsibly
If you love the taste and texture of American cheese, you don't have to eliminate it completely. Here are some tips for enjoying it as part of a healthier diet:
- Practice portion control: Stick to the recommended serving size to manage calories, fat, and sodium.
- Use it sparingly: Reserve it for special treats rather than everyday consumption.
- Combine with healthier ingredients: Pair a single slice with lean protein and whole-grain bread instead of loading up on multiple high-calorie toppings.
- Explore natural alternatives: For everyday use, consider natural cheeses like part-skim mozzarella or cottage cheese, which often have a better nutritional profile.
- Balance with other foods: Counter the high sodium content by pairing it with fresh, unprocessed foods and staying hydrated.
Conclusion
Understanding how many calories are in easy American cheese is a great first step toward making more informed dietary choices. A single serving of canned Easy Cheese contains 80 calories, making it a higher-calorie option per serving than some individually wrapped American cheese slices. When comparing it to natural cheeses like cheddar or Swiss, American cheese is generally higher in sodium. While it offers a convenient and mild-tasting source of calcium and protein, its high saturated fat and sodium content mean it is best enjoyed in moderation as part of a balanced diet. By considering all aspects of its nutritional profile and being mindful of portion sizes, you can make smarter choices for your health without completely giving up this popular, creamy treat.
