What is American Cheese?
American cheese is a category that includes various dairy products, from deli-sliced blocks to individually wrapped “singles.” Its mild flavor and perfect meltability are a result of a manufacturing process invented in the early 20th century by James L. Kraft, who sought to create a more shelf-stable product. Unlike a traditional, single-source cheese like cheddar, processed American cheese starts by blending and melting one or more existing cheeses (often cheddar and Colby).
The FDA's Definition of Processed Cheese
Under U.S. Food and Drug Administration (FDA) regulations, American cheese products fall into several categories, a key distinction for understanding its processing level.
- Pasteurized Process American Cheese: This must contain at least 51% actual cheese, plus other ingredients like emulsifying agents, salt, and water. Deli-sliced American cheese often falls into this category.
- Pasteurized Process Cheese Food: These products, including many individually wrapped singles, contain less than 51% actual cheese. The remaining portion is made up of other dairy ingredients like whey and milk protein concentrates, along with preservatives and emulsifiers.
- Pasteurized Prepared Cheese Product: Some brands use this and similar unregulated terms to legally use less expensive ingredients like milk protein concentrate.
The Role of Additives
The signature creamy, non-greasy melt of processed American cheese is achieved through emulsifying salts, typically sodium citrate or potassium phosphate. In natural cheese, heating can cause the proteins and fat to separate, leaving an oily puddle. Emulsifiers prevent this by creating a stable, homogeneous mixture, which is why American cheese is the gold standard for grilled cheese and cheeseburgers. While these additives are approved for safe consumption, their presence is a primary reason for American cheese's processed classification.
A Comparison of Nutritional Content
When considering American cheese for a diet, it’s important to compare its nutritional profile to less-processed alternatives. While it is a source of protein and calcium, American cheese typically has a much higher sodium content and can contain more saturated fat, depending on the variety.
| Feature | Processed American Cheese | Natural Cheddar Cheese |
|---|---|---|
| Ingredients | Blend of cheeses, emulsifiers, milk/whey, water, salt, coloring | Primarily milk, salt, and enzymes |
| Processing | Grated cheese is melted, mixed with additives, pasteurized, and reshaped | Milk is curdled, pressed, aged naturally |
| Texture | Very smooth, uniform, and soft. Melts perfectly | Denser, harder, and often crumbly with age |
| Flavor | Mild, uniform, and slightly salty | More complex, ranging from mild to sharp depending on age |
| Sodium per 1oz | ~468mg (approx. 20% DV) | ~184mg (approx. 8% DV) |
| Melting | Melts smoothly without separating | Can become greasy when overheated |
American Cheese in a Balanced Diet
Moderation is key when incorporating processed foods into a diet, and American cheese is no exception. Its convenience and unique culinary properties are undeniable, but its nutritional drawbacks, namely the high sodium and saturated fat content, should be considered. For those watching their intake for heart health or other reasons, opting for smaller portions or less processed alternatives is a wise strategy. A daily serving of cheese, even a natural variety, should be part of a larger balanced dietary pattern.
Healthier Alternatives
If you enjoy cheese but want to minimize your intake of processed ingredients, several alternatives offer similar nutrients with potentially better overall health profiles. These include:
- Part-skim mozzarella: Lower in fat and sodium than many processed cheeses.
- Low-fat cottage cheese: An excellent source of protein.
- Swiss cheese: Often lower in sodium compared to American cheese.
- Feta or goat cheese: Can be lower in fat and sodium.
- Natural American cheese (from select brands): Some brands offer a less-processed version, so it is essential to read the label carefully for the ingredients.
Conclusion
To answer the question, is American cheese real or processed?, it is both. It contains real cheese as its primary ingredient, but it is also processed with additives to achieve its distinctive flavor and meltability. For most Americans, the iconic deli slice or individually wrapped single is a processed food, but one that contains real dairy ingredients. When it comes to nutrition, it offers beneficial protein and calcium, but these are offset by significantly higher sodium and saturated fat levels compared to natural cheeses. For those aiming for a healthy diet, American cheese can be enjoyed occasionally as part of a balanced and mindful eating plan, with healthier, less processed alternatives available for more frequent consumption.
For more detailed information on food definitions and labeling, refer to the FDA's official regulations.
