Is American Cheese a Real Cheese? Is It Good or Bad for You?

American cheese is a pasteurized prepared cheese product. American cheese is made of cheese and it contains vitamins and nutrients, but you should only eat it occasionally because it has fat and sodium.

American cheese may not be a foodie's dream, but it may be your top choice when you need a cheese that melts. As you enjoy its creamy goodness, though, you may wonder whether it is good or bad for you. Is American cheese even a real cheese?

The label on your American cheese probably says "pasteurized prepared cheese product" or "pasteurized process cheese food." Cheese is the main ingredient, but because it contains other products, the Food and Drug Administration requires these labels. American cheese is not 100% cheese, just as some meat products, such as hot dogs or meatloaf, may not be 100% meat.

Although it may contain other cheeses for flavor, American cheese is mainly a combination of these four ingredients:

• Cheddar cheese
• Colby cheese
• Washed curd cheese
• Granular cheese

Washed curd cheese and granular cheese cheeses are types that have been processed in a certain way rather than specific types of cheese. They and the other two cheeses must account for at least 51% of the product's weight. FDA regulations also require specific moisture and fat content.  

In addition to cheese, American cheese contains an emulsifying agent to keep the oil it contains from separating from the other ingredients. American cheese may also contain:

• An ingredient to inhibit mold growth 
• An ingredient to reduce stickiness 
• Spices and other flavorings
• Artificial coloring
• Milkfat
• Water
• Salt

The nutritional value of American cheese can vary slightly, depending upon whether you choose the "cheese product" or the "cheese food." Different brands may also have slightly different nutritional content.

One slice of pasteurized processed cheese food, usually 3/4 of an ounce, contains:

• Calories: About 69
• Protein: About 3.5 grams, or 7% of the Daily Value (DV)
• Carbohydrate: About 1.8 grams, or 1% of the DV
• Sugar: About 1.2 grams, or 2% of the DV
• Fat: About 5.4 grams, or 7% of the DV (mostly saturated fat)

Because cheese is an animal product, its protein contains all the essential amino acids. However, animal products are also often high in saturated fat and cholesterol. 

American cheese is a good source of some vitamins and minerals. One slice of pasteurized process cheese food contains: 

• Calcium: 143 milligrams, or 11% of DV
• Potassium: 53 milligrams, or 1% of DV
• Phosphorus: 92 milligrams, or 7% of DV
• Sodium: 269 milligrams, or 12% of DV

Some American cheese is fortified with vitamin D, providing about 3% of the DV. Calcium, potassium, and phosphorus are all important minerals, but the high sodium content may be cause for concern. 

Foods that are highly processed or ultra-processed usually:

• Are processed in several steps that involve many added ingredients
• Include artificial coloring and flavors
• Contain preservatives
• Are mostly ready to eat
• Contain little fiber and may be low in other nutrients

Although American cheese has some nutritional value, it also meets the other criteria and is classified as a processed food. Some highly processed foods are healthy, but consumers should watch for those with added sugar, unhealthy fats, and excess sodium.  

Whether American cheese is good or bad for your health depends on how much you eat, your individual health challenges, what else you eat, and how much you exercise. Researchers have found some advantages and some disadvantages of eating American cheese.

Cardiovascular health. Cheese is quite high in saturated fat, which increases LDL ("bad") cholesterol. However, several studies have failed to show a link between cheese intake and heart attack or stroke.

Bone health. The combination of calcium and phosphorus in cheese can help you build bone and maintain bone density.

Prostate cancer. A meta-analysis of 32 studies showed that a higher intake of dairy, including cheese, correlates with a higher risk of prostate cancer, though more research is needed.

Sodium. American cheese is high in sodium, which can raise blood pressure and contribute to the risk of heart disease and stroke. Most Americans consume too much sodium. 

There are many cheeses that are healthier than American, although they might not work as well in your grilled cheese sandwich. Part-skim mozzarella, cottage cheese, parmesan, Swiss, and goat are all healthier cheeses.

If you're serious about improving your health, though, look at the amount of cheese you eat and the foods you choose to go with your cheese. Here are some tips: 

• If you eat cheese instead of red meat or processed meat, you may lower your risk of heart disease and stroke.
• If you choose low-fat cheeses, you lower your chances of becoming overweight, 
• Look at the foods you eat with cheese. Avoid pairing cheese with other high-fat foods like bacon, beef, and eggs. Also avoid eating it with refined grains like white bread, pasta, and crackers. 

If you are eating cheese for its protein and calcium content, consider other high-protein, high-calcium choices, including:

• Yogurt
• Beans
• Tofu
• Lentils
• Canned tuna and other fish products

Because of its fat and sodium content, you shouldn't eat large servings of American cheese. Consider making it an occasional treat rather than a part of your daily diet. Although it has nutritional value, you can easily get the same nutrients from other foods. 

When researching the purported health benefits of cheese, take some claims with a grain of salt. Dairy associations and food manufacturers fund many studies that may be designed to show cheese in the most positive light.