Cheese sandwich, American cheese, on wheat bread
Common food
Photo: Wikipedia
This is the quintessential American comfort food: a simple sandwich of melted, mild American cheese between two slices of soft, slightly nutty wheat bread. The texture is a delightful contrast of pillowy bread and gooey, creamy cheese. Nutritionally, it offers a solid protein punch for its size, making it a surprisingly substantial quick meal.
Calorie split: 18% protein · 40% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, no-fuss simplicity and the perfect salty-creamy balance of melted American cheese. Its versatility is unmatched—it's a staple in lunchboxes, late-night snacks, and diners, adaptable with any added condiment or side.
⚠️ Watch-outs & how to enjoy it better
The processed American cheese can be high in sodium and additives, and the wheat bread may cause blood-sugar spikes for some. To counteract, pair it with a side of crunchy vegetables or a piece of fruit to add fiber, or choose a low-sodium cheese and 100% whole-wheat bread for a more stable energy release.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides calcium from cheese for bone health.
- Wheat bread offers more fiber and nutrients than white bread.
- Quick, no-cook meal option for busy schedules.
- Portable and requires no utensils.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
American cheese was invented in 1916 by James L. Kraft, who patented the process of making it from ground and blended cheese curds, which allowed it to melt smoothly without separating.
Full nutrition (USDA data · scales with serving)
| Water | 39.1 g |
| Energy | 295 kcal |
| Protein | 13.6 g |
| Total lipid (fat) | 13.5 g |
| Carbohydrate, by difference | 29.7 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 5.0 g |
| Calcium, Ca | 532 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 45.0 mg |
| Phosphorus, P | 362 mg |
| Potassium, K | 196 mg |
| Sodium, Na | 848 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 23.8 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.26 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 48.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 39.0 ug |
| Folate, DFE | 54.0 ug |
| Choline, total | 23.8 mg |
| Vitamin B-12 | 0.61 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 108 ug |
| Retinol | 103 ug |
| Carotene, beta | 57.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 6.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 53.0 ug |
| Vitamin E (alpha-tocopherol) | 0.54 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.7 ug |
| Vitamin K (phylloquinone) | 4.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.8 g |
| SFA 4:0 | 0.22 g |
| SFA 6:0 | 0.18 g |
| SFA 8:0 | 0.12 g |
| SFA 10:0 | 0.28 g |
| SFA 12:0 | 0.33 g |
| SFA 14:0 | 1.0 g |
| SFA 16:0 | 3.2 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 36.0 mg |
Amino acid profile (per 100g)
Estimated from Crackers, cheese, sandwich-type with cheese filling — USDA does not publish this profile for Cheese sandwich.
| 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 American cheese real cheese?
It's a processed cheese product. It starts with real cheese (like cheddar or colby) but is blended with emulsifiers, milk, and other ingredients to create its signature melt and texture.
Why does it melt so perfectly?
The emulsifying salts (like sodium citrate) in American cheese prevent the fats and proteins from separating when heated, resulting in a smooth, creamy melt ideal for sandwiches.
Is wheat bread healthier than white?
Generally, yes. Wheat bread is made from whole grains, providing more fiber, B vitamins, and minerals than refined white bread, which can help with digestion and sustained energy.
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 2.95 kcal/g · 18% calories from protein · 3.2 g fiber · 5.0 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: 4.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.