Cheese sandwich, American cheese, on white bread
Common food
Photo: Wikipedia
A classic American comfort food, this sandwich features a slice of mild, melty processed cheese between two slices of soft, pillowy white bread. It delivers a satisfying, salty-savory flavor with a simple, uniform texture. Nutritionally, it provides a quick source of energy from carbohydrates and a moderate amount of protein, though it is relatively low in fiber.
Calorie split: 17% protein · 43% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, no-fuss simplicity and the comforting, salty melt of the cheese against the soft bread. It's a versatile canvas that can be enjoyed plain or grilled, and it's deeply embedded in American casual dining and childhood memories.
⚠️ Watch-outs & how to enjoy it better
The white bread and processed cheese can cause a rapid blood-sugar spike due to low fiber and high refined carbs. To counteract this, pair it with a side of vegetables or fruit, or upgrade to whole-grain bread. The sandwich can also be high in sodium; choosing lower-sodium cheese or bread helps mitigate this.
Key benefits
- Quick and convenient source of energy
- Provides a moderate amount of complete protein
- Simple, mild flavor is widely palatable
- Inexpensive and shelf-stable ingredients
- Easily customizable with other fillings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The U.S. Department of Agriculture has a specific standard of identity for 'American cheese,' requiring it to contain at least 51% real cheese, with the rest being emulsifiers and other ingredients to ensure perfect meltability.
Full nutrition (USDA data · scales with serving)
| Water | 38.4 g |
| Energy | 297 kcal |
| Protein | 12.5 g |
| Total lipid (fat) | 13.3 g |
| Carbohydrate, by difference | 31.9 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 5.1 g |
| Calcium, Ca | 561 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 331 mg |
| Potassium, K | 154 mg |
| Sodium, Na | 853 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 21.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.31 mg |
| Riboflavin | 0.28 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 71.0 ug |
| Folic acid | 51.0 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 106 ug |
| Choline, total | 19.9 mg |
| Vitamin B-12 | 0.61 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 108 ug |
| Retinol | 103 ug |
| Carotene, beta | 56.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 6.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 42.0 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.7 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.9 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 | 3.3 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 16:1 | 0.19 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.17 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?
Yes, it is classified as a 'pasteurized process cheese food.' It must contain at least 51% real cheese, but it's blended with emulsifiers, milk, and other ingredients to create its signature smooth, meltable texture.
Why is white bread used so often for this sandwich?
White bread's soft, neutral flavor and pillowy texture don't compete with the cheese, and its fine crumb structure toasts evenly, creating a pleasant contrast when grilled.
How can I make a cheese sandwich healthier?
Use whole-grain or whole-wheat bread for more fiber and nutrients. Choose a slice of real cheddar or Swiss instead of processed cheese, and add nutrient-dense fillings like tomato, spinach, or lean turkey.
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 2.97 kcal/g · 17% calories from protein · 1.4 g fiber · 5.1 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: 5.54 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.