Cheese, American, nonfat or fat free
Whole food · Dairy and Egg Products
Photo: Wikipedia
Fat-free American cheese is a processed cheese product engineered for a clean melt and a mild, salty, umami-rich flavor. Its smooth, pliable texture makes it a staple for quick melts, while its nutritional profile is dominated by a surprisingly high protein-to-calorie ratio, offering about 21 grams of protein per 100 calories.
Calorie split: 67% protein · 33% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People love it for its unparalleled melting ability and nostalgic, comforting flavor that defines classic American dishes like grilled cheese and cheeseburgers. Its convenience and consistent performance make it a reliable kitchen workhorse.
⚠️ Watch-outs & how to enjoy it better
The high sodium content can be a concern for those monitoring blood pressure, and its processed nature means it lacks the complex flavor of artisanal cheeses. To counteract, use a single slice as a flavor accent rather than the main event, and pair it with potassium-rich foods like tomatoes or leafy greens.
Key benefits
- Excellent source of lean protein
- Very low in calories
- Zero fat content
- Melts smoothly and consistently
- Fortified with calcium and vitamin D
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Pasteurized Process Cheese Food' label, which this product falls under, legally requires it to contain at least 23% milk solids and 9% milkfat—though this version is formulated to be fat-free, highlighting its engineered nature.
Full nutrition (USDA data · scales with serving)
| Water | 65.5 g |
| Energy | 126 kcal |
| Energy | 529 kj |
| Protein | 21.1 g |
| Total lipid (fat) | 0.00 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 10.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 5.3 g |
| Calcium, Ca | 789 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 115 mg |
| Phosphorus, P | 316 mg |
| Potassium, K | 393 mg |
| Sodium, Na | 1316 mg |
| Zinc, Zn | 4.1 mg |
| Copper, Cu | 0.56 mg |
| Selenium, Se | 14.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.41 mg |
| Riboflavin | 0.55 mg |
| Niacin | 5.6 mg |
| Vitamin B-6 | 0.57 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 38.4 mg |
| Vitamin B-12 | 1.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 55.0 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 189 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 26.0 mg |
Amino acid profile (per 100g)
Estimated from Cheese, cottage, with vegetables — USDA does not publish this profile for Cheese.
| Tryptophan | 0.13 g |
| Threonine | 0.53 g |
| Isoleucine | 0.70 g |
| Leucine | 1.2 g |
| Lysine | 0.97 g |
| Methionine | 0.36 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.65 g |
| Tyrosine | 0.64 g |
| Valine | 0.74 g |
| Arginine | 0.55 g |
| Histidine | 0.40 g |
| Alanine | 0.62 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.27 g |
| Proline | 1.4 g |
| Serine | 0.67 g |
FAQ
Is fat-free American cheese actually cheese?
It's classified as a 'Pasteurized Process Cheese Food.' It starts with real cheese but is blended with emulsifiers, salt, and other ingredients to create a uniform, meltable product with a specific nutritional profile.
Why does it melt so perfectly?
The sodium citrate or other emulsifying salts in the ingredients prevent the proteins and fats (or in this case, the absence of fat) from separating when heated, creating a smooth, cohesive melt.
How does its nutrition compare to regular American cheese?
Fat-free versions dramatically cut calories and eliminate fat, but often have a similar or slightly higher sodium content. The protein content remains very high, making it a lean protein source.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.26 kcal/g · 67% calories from protein · 0.0 g fiber · 5.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.35 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.