Cheese, American, reduced sodium
Common food
Photo: Wikipedia
Reduced-sodium American cheese is a smooth, creamy processed cheese product known for its superior meltability and mild, salty flavor. It's a staple in diners and home kitchens, prized for creating the perfect, gooey cheese pull on sandwiches and burgers. While it packs a significant protein punch, its high fat and calorie density are key nutritional considerations.
Calorie split: 24% protein · 2% carbs · 75% fat
↓ Full nutrition💚 Why it's loved
People love it for its unmatched convenience and nostalgic, comforting flavor that defines the classic grilled cheese or cheeseburger. Its reliable, velvety melt makes it a versatile and foolproof choice for both quick meals and elaborate recipes.
⚠️ Watch-outs & how to enjoy it better
As a processed cheese, it can be high in saturated fat and calories, which may concern those monitoring heart health or weight. The reduced sodium is still significant, so individuals with hypertension should practice portion control. Tip: Pair thin slices with fiber-rich whole-grain bread, lean protein like turkey, or load up on vegetables to create a more balanced meal.
Key benefits
- Excellent source of high-quality protein (22g per 100g)
- Provides a good source of calcium for bone health
- Melts smoothly without separating, ideal for sauces and sandwiches
- Lower sodium content than standard American cheese varieties
- Fortified with vitamins A and D in many formulations
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
American cheese was legally mandated to be called 'pasteurized process cheese food' in the U.S. until 2017, because it contained too many additives to be simply labeled 'cheese.'
Full nutrition (USDA data · scales with serving)
| Water | 42.8 g |
| Energy | 376 kcal |
| Protein | 22.2 g |
| Total lipid (fat) | 31.2 g |
| Carbohydrate, by difference | 1.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.45 g |
| Calcium, Ca | 616 mg |
| Iron, Fe | 0.39 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 745 mg |
| Potassium, K | 162 mg |
| Sodium, Na | 7.0 mg |
| Zinc, Zn | 3.0 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 12.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.35 mg |
| Niacin | 0.07 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 36.2 mg |
| Vitamin B-12 | 0.70 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 254 ug |
| Retinol | 247 ug |
| Carotene, beta | 81.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| 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) | 0.60 ug |
| Vitamin K (phylloquinone) | 2.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 19.7 g |
| SFA 4:0 | 1.0 g |
| SFA 6:0 | 0.36 g |
| SFA 8:0 | 0.38 g |
| SFA 10:0 | 0.64 g |
| SFA 12:0 | 0.48 g |
| SFA 14:0 | 3.2 g |
| SFA 16:0 | 9.1 g |
| SFA 18:0 | 3.8 g |
| Fatty acids, total monounsaturated | 8.9 g |
| MUFA 16:1 | 1.0 g |
| MUFA 18:1 | 7.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.99 g |
| PUFA 18:2 | 0.61 g |
| PUFA 18:3 | 0.38 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 |
| Cholesterol | 94.0 mg |
Amino acid profile (per 100g)
Estimated from Crackers, cheese, sandwich-type with cheese filling — USDA does not publish this profile for Cheese.
| Tryptophan | 0.11 g |
| Threonine | 0.33 g |
| Isoleucine | 0.36 g |
| Leucine | 0.64 g |
| Lysine | 0.39 g |
| Methionine | 0.15 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.35 g |
| Tyrosine | 0.25 g |
| Valine | 0.38 g |
| Arginine | 0.29 g |
| Histidine | 0.17 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.52 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.24 g |
| Proline | 0.77 g |
| Serine | 0.40 g |
FAQ
Is reduced-sodium American cheese healthier than regular American cheese?
It is a better option for sodium intake, as it contains about 25-30% less sodium. However, its fat, calorie, and protein profiles are very similar to regular American cheese, so it should still be enjoyed in moderation.
Why does it melt so perfectly compared to natural cheese?
American cheese contains emulsifying salts (like sodium citrate) that prevent the proteins and fats from separating when heated, resulting in a smooth, creamy melt instead of an oily, clumpy one.
Can I freeze American cheese slices?
Yes, but the texture may become slightly crumbly or grainy after thawing. It's best used for cooked applications like casseroles or sauces after freezing, rather than for fresh sandwiches.
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 3.76 kcal/g · 24% calories from protein · 0.0 g fiber · 0.5 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: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.