American Cheese vs. Cheddar: Understanding the Difference
The most significant distinction between American and cheddar cheese lies in their manufacturing process. Cheddar is a natural cheese, made by curdling milk with a culture and rennet, pressing the curds, and aging the cheese. The aging process can vary, resulting in a wide range of flavors, from mild to extra sharp. In contrast, American cheese is a processed food. It is created by blending cheeses (often cheddar or Colby) with other ingredients like whey, milk proteins, emulsifying salts, and colorings. This process gives American cheese its characteristic smooth texture and superior meltability, but it also alters its nutritional makeup.
The Impact of Processing on Nutrition
The added ingredients in processed American cheese are the primary reason for its nutritional divergence from natural cheddar. Emulsifying salts, like sodium citrate, are added to create a stable, creamy product that melts evenly without separating into an oily mess. This, however, significantly increases the sodium content of American cheese compared to cheddar. While the exact nutrition depends on the specific brand and type (deli-sliced vs. pre-packaged singles), American cheese is generally higher in sodium.
Nutritional Comparison: American vs. Cheddar
To see the differences clearly, consider the following nutritional breakdown per 100g, based on average values:
| Nutrient | American Cheese (per 100g) | Cheddar Cheese (per 100g) |
|---|---|---|
| Calories | 336 | 403 |
| Protein | 19g | 25g |
| Fat | 26g | 33g |
| Saturated Fat | 16g | 21g |
| Sodium | 1297mg | 612mg |
| Calcium | 57% DV | 95% DV |
| Carbohydrates | 1g | 7g |
As the table indicates, cheddar contains more calories, fat, and protein per 100g, but this is a function of its density and higher cheese content. The most striking difference is the sodium. American cheese contains roughly double the sodium of cheddar for the same weight. This is a critical consideration for individuals monitoring their salt intake, such as those with high blood pressure. Cheddar also provides a substantially higher amount of calcium, a key mineral for bone health.
Health Benefits and Considerations
Cheddar Cheese
- Higher in protein and calcium: Cheddar generally offers more protein and calcium per serving, which are essential for muscle repair and strong bones.
- Good source of Vitamin K2: Some aged cheddars are a good source of vitamin K2, which plays a role in heart and bone health by helping to prevent calcium buildup in arteries.
- Lower in sodium: For those managing blood pressure or following a low-sodium diet, cheddar is the clear winner, with a significantly lower salt content.
- Minimal additives: As a natural cheese, cheddar contains fewer artificial ingredients, emulsifiers, and preservatives than American cheese.
American Cheese
- Good source of calcium and protein: Despite being processed, American cheese still offers a decent amount of calcium and protein. However, you would need to consume more sodium to get a comparable nutritional boost to cheddar.
- Fortified nutrients: Some versions may be fortified with vitamins and minerals, though this is often offset by its high saturated fat and sodium content.
- Health concerns: The high levels of sodium and saturated fat are notable health risks associated with excessive consumption of American cheese.
The Takeaway
For a truly comprehensive perspective on your dairy choices, it's beneficial to look beyond American and cheddar. Minimally processed cheeses like cottage cheese, ricotta, and fresh mozzarella are often recommended by dietitians for their lower sodium and saturated fat content. For instance, cottage cheese is particularly high in protein, making it a great option for weight management. Swiss cheese is another excellent alternative, known for being low in sodium. Ultimately, the healthier choice depends on your specific dietary needs and what you pair with the cheese. A smaller portion of flavorful aged cheddar may be more satisfying and offer more nutritional value than multiple slices of processed American cheese.
Making Your Final Decision
When choosing between American and cheddar, consider your primary health goals. If you are focused on minimizing sodium and additives while maximizing natural protein and calcium, cheddar is the healthier option. Its complex flavor profile also means a little goes a long way. If your priority is a perfect, smooth melt for specific recipes and you are not concerned with sodium intake, American cheese serves its purpose. A balanced approach might involve using smaller, portion-controlled amounts of higher-quality, natural cheeses like cheddar, and saving processed American cheese for rare occasions. Always remember that moderation is key with any cheese due to its fat and calorie density.
Visit Healthline for a deeper dive into the health benefits of various cheese types.
Conclusion
While both American and cheddar cheese offer some nutritional value, cheddar emerges as the healthier option due to its natural, less processed state and lower sodium content. It provides more protein and calcium per serving and is free from the emulsifiers and additives found in its processed counterpart. For those seeking optimal nutrition and fewer additives, natural cheddar is the superior choice. However, as with all dairy products, mindful consumption is recommended. Always check the nutritional information on product labels, as specifics can vary by brand and type, from deli-sliced to individually wrapped options.
