One Land O Lakes American slice provides roughly 60–90 calories, 3–5 g protein, and 250–320 mg sodium, depending on size and variety.
Calories
Protein
Sodium
1 Slice (19 g)
- ≈60 kcal
- ≈3 g protein
- ≈250 mg sodium
Single
1 Slice (23 g)
- ≈80–90 kcal
- ≈5 g protein
- ≈320 mg sodium
Deli-thin
1 oz (28 g)
- ≈100–110 kcal
- ≈5–7 g protein
- ≈230–330 mg sodium
Deli cut
Land O Lakes American Cheese Nutrition Facts: Slice, Melt, And More
Let’s pin down what the label means in real life. Pre-wrapped singles, deli-thin slices, and loaf cuts don’t match exactly, yet the slice you use on a sandwich lands in a tight range. Most packaged slices fall between 19 and 23 grams. In that window you’ll see roughly 60–90 calories, 3–5 grams of protein, and 250–320 milligrams of sodium. That’s the range you’ll taste and track.
Why the swing? Brand lines cover several recipes. “Original,” “Sharp,” and “White” use slightly different moisture and salt targets, and serving sizes move from a 19-gram single to a 23-gram deli-thin piece. That’s enough to nudge calories and salt. You can scale any label by weight: if the slice is one-fifth larger, bump the numbers by about one-fifth.
| Serving | Energy • Protein • Fat • Carbs | Sodium (mg) |
|---|---|---|
| 1 slice (19 g) | ~60 kcal • ~3 g • ~4 g • ~1 g | ~250 |
| 1 slice (23 g) | ~80–90 kcal • ~5 g • ~7 g • ~1 g | ~320 |
| 1 oz (28 g) | ~100–110 kcal • ~5–7 g • ~9 g • ~1 g | ~230–330 |
Those figures reflect typical labels on branded slices and deli cuts. For a neutral benchmark across brands, see the American cheese entry on MyFoodData, which compiles values from USDA sources. If you’re tracking salt closely, the FDA sodium guidance sets a daily limit of 2,300 mg for adults, so a couple of slices can be a meaningful share of the day.
What One Slice Delivers In A Sandwich
A grilled sandwich with one slice adds creaminess and stretch with only a small bump in calories. The bigger swing comes from sodium. A single slice around 23 grams can add close to 14% of the daily limit on its own. If your bread and meat are salty too, the tally rises fast. Swap in fresh tomato or avocado for some of the saltier extras and you’ll keep flavor while trimming the number.
Protein lands at 3–5 grams per slice, which helps pair with bread to form a more complete plate. Fat sits near 7 grams for a 23-gram piece, mostly from dairy fat. That fat is why the melt feels smooth and why the slice browns nicely in a pan.
Label Differences Across Packages
Retailers list nutrition pulled from the package. One sharp deli-thin option shows 90 calories, 5 grams protein, and 320 milligrams sodium per 23-gram slice; another branded pack lists 80 calories, 4 grams protein, and 250 milligrams sodium per 23-gram slice. Those numbers sit right inside the ranges above and reflect the style chosen.
How Processed Singles Compare With Other Cheese Styles
Processed slices start with natural cheese and milk, then add emulsifiers to keep the melt smooth and stop separation. The profile ends up close to cheddar by calories and protein, with more sodium than Swiss. If you’re looking to reduce salt while keeping the same sandwich plan, Swiss steps in with similar protein and far less sodium.
| Cheese | Calories • Protein | Sodium (mg) |
|---|---|---|
| Processed American | ~104–110 kcal • ~5–7 g | ~230–330 |
| Cheddar | ~110–114 kcal • ~7 g | ~180 |
| Swiss | ~110–112 kcal • ~7–8 g | ~53–130 |
Reading The Label: Slice Size, Percent Daily Value, And Claims
Start with the serving size. Slices often use either “1 slice” in grams or “2 slices” as a 28-gram serving. If your pack lists two slices as the serving, divide by two to estimate a single slice. If you buy from the deli, request 1-ounce slices for easy logging at home.
Percent Daily Value
Percent Daily Value (%DV) tells you how a serving contributes to a standard day. For sodium, 10–14% DV per slice is common. A sandwich with two slices can land near 20–28% DV on its own, before bread or condiments.
Common Claims You’ll See
“Good Source Of Calcium”
One ounce often delivers around 200–300 milligrams of calcium. That lines up with “good source” territory on many labels. Cheese helps fill the dairy calcium gap for people who eat it sparingly through the week.
“No Artificial Preservatives” Or “No Artificial Flavors”
Many branded slices use short ingredient lists. The melt still comes from emulsifying salts and heat. That’s the part that keeps a sauce smooth and prevents oiling off in the pan.
Smart Ways To Use Slices Without Overdoing Sodium
Salt adds up fast, so pace it. If you plan two slices at lunch, aim for lower-sodium picks at breakfast and dinner. Choose breads with under 200 milligrams per slice. Use fresh veg for crunch instead of salty pickles. Season burger patties with pepper and onion instead of extra salt. Small shifts keep flavor while pulling the number down.
Portion Swaps That Still Taste Great
- Use one slice plus a thin shred of natural cheddar for a layered melt with less salt.
- Pick Swiss when you want a milder, nutty bite and a lower sodium hit.
- Make a breakfast sandwich with one slice and a fried egg to boost protein without doubling salt.
Cooking Tips For The Best Melt
Keep the heat medium. A covered skillet traps steam so the center softens before the bread browns. Butter adds flavor, yet you can get a tidy toast by brushing the bread with a light film of oil. For burgers, lay the slice on the patty, splash a teaspoon of water in the pan, and cover for 20–30 seconds for a glassy melt.
Storage And Food Safety
Keep unopened packs chilled. After opening, rewrap tightly to limit moisture loss, and finish within the window on the label. Deli slices last fewer days than individually wrapped singles. If a slice dries at the edge, trim that bit and use the rest in a hot dish.
Picking The Right Pack For Your Kitchen
Singles work for fast sandwiches and portion control. Deli-thin packs suit burgers and melts because the sheet covers the patty without drooping. Loaves are best for batch cooking and sauces. Match the pack to your routine and you’ll cut waste.
Budget Tips
- Price by weight, not by slice count, to spot better value.
- Store brands often match melt and taste; try a small pack first.
- Use up edge scraps in eggs, quesadillas, or a quick cheese sauce.
FAQ-Free Wrap Up: What To Remember
For a typical slice, plan on about 60–90 calories, 3–5 grams of protein, and 250–320 milligrams of sodium. That range helps you log a sandwich without pulling out a scale. If you want less salt, swap in Swiss, or stick to one slice and build the rest of the sandwich with fresh add-ins. When you do want that classic American melt, singles deliver the texture every time.