Nutrition Facts: How many calories are in a slice of white American cheese?

October 29, 2025 •

3 min read

A single slice of white American cheese typically contains between 50 and 80 calories, with the exact amount varying significantly by brand and fat content. While a staple in many kitchens for its meltiness, understanding the full nutritional profile is key to incorporating it into a balanced nutrition diet.

Quick Summary

The calorie count for a slice of white American cheese ranges depending on the brand and whether it's full-fat or reduced-fat. Calorie content is primarily from fat, though it also offers protein and calcium, but comes with considerable sodium.

Key Points

Calorie Range Varies: A single slice of white American cheese typically has 50 to 80 calories, with the exact number dependent on the brand and fat content.
Reduced-Fat is Lower: Low-fat or 2% milk varieties can have significantly fewer calories, often around 45-50 per slice.
High in Fat and Sodium: Most of the calories come from fat, and it contains a considerable amount of sodium, which is a key nutritional consideration.
Good Source of Calcium: Despite its processed nature, American cheese is an excellent source of calcium, and some varieties are fortified with vitamin D.
Check the Label: To know the precise nutritional information, always check the label, as serving sizes and ingredients can differ between brands and product types.
Consider Alternatives: For lower sodium and higher protein, natural cheeses like Swiss or cheddar can be a nutritionally superior choice.

The Calorie Count: A Variable Number

There is no one-size-fits-all answer to the question, how many calories are in a slice of white American cheese? The calorie count is not a fixed number and is influenced by several factors, including the brand, the weight of the slice, and whether it is a full-fat or reduced-fat version. Standard, full-fat white American cheese, particularly from the deli, can be on the higher end of the spectrum, sometimes exceeding 80 calories per slice. Conversely, popular processed cheese singles, like Kraft Singles, hover around 60-70 calories for a standard slice, while reduced-fat versions can be as low as 45-50 calories. The weight of a standard slice can also vary, typically ranging from about 19 to 28 grams, which directly impacts the caloric value.

Nutritional Breakdown of a Standard Slice

Beyond just calories, a slice of American cheese provides a mix of macronutrients and essential minerals, though it is important to note the varying levels. A typical 20-gram slice contains approximately:

Fat: Around 4 to 7 grams, with a significant portion being saturated fat. This contributes most of the calories.
Protein: Between 3 and 4 grams, which is a decent source of high-quality protein.
Carbohydrates: Usually very low, around 1 to 2 grams. This makes it a suitable option for low-carb or ketogenic diets in moderation.
Sodium: A notable component, often ranging from 250 to over 300 mg per slice. This is a key consideration for those monitoring their salt intake.
Calcium: A good source, providing bone-strengthening calcium. Some varieties are fortified with additional calcium and vitamin D.

Comparing White American Cheese with Alternatives

While American cheese is convenient, many natural cheeses offer different nutritional profiles. This table compares a standard 1 oz (28g) slice of American cheese to similarly sized slices of Swiss and Cheddar cheese, based on typical values.


Nutrient	American Cheese	Swiss Cheese	Cheddar Cheese
Calories	~102	~111	~114
Fat	~9g	~9g	~9g
Saturated Fat	~5g	~5g	~5g
Protein	~5g	~8g	~6g
Carbohydrates	~1.3g	~0.4g	~0.9g
Calcium	~23% DV	~19% DV	~15% DV
Sodium	~21% DV	~2% DV	~8% DV

As the table shows, American cheese is generally higher in sodium and carbohydrates than Swiss or Cheddar cheese. While the calorie and fat content are comparable per ounce, natural cheeses like Swiss offer significantly more protein and far less sodium, making them a potentially healthier choice for some individuals.

Considerations for a Balanced Diet

Including American cheese in your diet depends on your overall nutritional goals. It is important to weigh the pros and cons:

Pros:

Convenience: Easy to melt and use in a variety of dishes.
Calcium Source: A reliable source of calcium, important for bone health.
Protein Content: Provides a modest amount of protein.

Cons:

High Sodium: The high sodium content can be a concern, especially for those with high blood pressure.
High Saturated Fat: High saturated fat intake can increase the risk of heart disease.
Processed Nature: Often categorized as a "pasteurized processed cheese food," rather than natural cheese, meaning it contains additional ingredients and emulsifiers.

How to Reduce Calories from Cheese

If you enjoy American cheese but want to moderate your intake, here are some tips:

Opt for Low-Fat Varieties: Choosing reduced-fat cheese singles can cut the calories almost in half.
Portion Control: Use only one slice instead of two for your sandwich or burger.
Use Alternatives: Substitute with a small amount of a more flavorful, natural cheese like sharp cheddar, which might satisfy your craving with a smaller portion.
Pair with Healthy Ingredients: Add cheese to meals that are otherwise rich in fiber and lean protein, such as a turkey sandwich on whole wheat bread with plenty of vegetables.

For additional context on the nutrition and potential downsides of American cheese, read more at Healthline.com: American Cheese: Ingredients, Nutrition, Benefits, Downsides.

The Conclusion on American Cheese Calories

Ultimately, the number of calories in a slice of white American cheese is not a single value but a range, from roughly 50 to over 80 calories, depending on the product. While it can be a source of calcium and protein, its higher sodium and saturated fat content, especially when compared to natural cheeses, means it should be consumed in moderation as part of a balanced diet. By checking nutritional labels and considering portion sizes, you can make an informed decision that aligns with your health and wellness goals.

Frequently Asked Questions

Generally, the calorie and nutritional content are very similar for both white and yellow American cheese, as the color comes from the addition of annatto, a vegetable dye, which does not significantly alter the caloric value.

Per ounce, American cheese is comparable in calories and fat to many natural cheeses like Swiss or Cheddar. However, American cheese typically has a much higher sodium content and is more processed.

A standard slice of Kraft Singles American cheese has about 66 calories. Reduced-fat versions, such as those made with 2% milk, contain fewer calories, typically around 45 per slice.

A single slice of American cheese provides a modest amount of protein, usually between 3 and 4 grams. While it is a source of high-quality protein, other natural cheeses like Swiss may contain more protein per serving.

The primary source of calories in American cheese is fat. A typical slice contains several grams of total fat, including a notable amount of saturated fat.

According to the FDA, American cheese is technically classified as a 'pasteurized processed cheese food,' not a 'natural' cheese. This means it is made from a blend of milk, cheese culture, and other ingredients like emulsifiers.

Yes, it can be included in a healthy diet in moderation. While it provides calcium, its high sodium and saturated fat content should be considered, especially for those watching their heart health or blood pressure.