One deli slice of American cheese typically has 50–60 calories, about 3 grams of protein, and roughly 200–230 milligrams of sodium.
Reduced-fat 19 g
Standard 19 g
Heavier 21 g
Light Or 2% Milk
- 19 g per slice
- ~45 calories
- ~200 mg sodium
leaner pick
Regular Singles
- 19–21 g slice
- 50–60 calories
- 210–230 mg sodium
everyday
Thicker Deli Cut
- ~28 g per slice
- ~90–100 calories
- ~360 mg sodium
max melt
What Counts As Deli American Cheese?
Walk up to the counter and ask for American, and you’ll usually get a pasteurized process cheese made from dairy, emulsifying salts, and seasonings. It’s blended and heated to create a smooth melt and a consistent slice, which is exactly why sandwich shops rely on it. While the flavor is mild, the nutrition profile is predictable across brands and loafs used in shops and grocery delis.
Regulatory specs set guardrails for moisture and fat ranges in pasteurized process styles, helping keep slices uniform from case to case. In practice, that means the numbers you see on labels for popular brands will line up closely with what you’re handed at the slicer.
Deli American Cheese Nutrition: Slice Sizes And Macros
The quickest way to size up your slice is by weight. Most wrapped singles and many deli cuts fall between 19 and 21 grams. Reduced-fat versions hit the lower end; thicker or “restaurant cut” slices weigh more and bring bigger numbers for calories and sodium.
Here’s a snapshot from common labels you’ll see at the market. Values come from current branded nutrition panels and sit right in the range you can expect at the counter.
| Slice Type | Calories | Sodium (mg) |
|---|---|---|
| Reduced-fat, 19 g slice | 45 | 200 |
| Regular, 19 g slice | 50 | 210 |
| Regular, 21 g slice | 60 | 230 |
Calories, Protein, Fat, And Carbs Per Common Servings
If you prefer working off standardized units, nutrition databases list values per 100 grams and per ounce. Those make it easy to scale up or down for stacked sandwiches, grilled melts, and recipes. The numbers below reflect database entries for pasteurized process styles and map cleanly to what you see on typical labels.
| Serving | Calories | Sodium (mg) |
|---|---|---|
| Per 100 g (database) | 330 | 1284 |
| Per 1 oz / 28 g | ~92 | ~360 |
| Per 1 slice (19–21 g) | ~50–60 | ~200–230 |
Sodium: What The Numbers Mean
Cheese is one of the foods that can push daily sodium upward. A typical slice lands around 200 milligrams. Stack two or three and you’re at 400–600 milligrams before adding meat, bread, or condiments. That’s why checking the label and right-sizing portion size matters when you’re watching salt.
The U.S. guidance for adults is to stay under 2,300 milligrams per day. Many people eat closer to 3,400 milligrams, so dialing back with smarter sandwich builds makes a difference. Choose thinner cuts, add crunchy vegetables for volume, and spread flavor with mustard or pickles instead of heavy sauces.
How Slice Weight Changes The Math
Weight is the lever that moves every line on the panel. A 19 gram slice sits at the lighter end. Bump that to 21 grams and you add about 10 calories and 20–30 milligrams of sodium. Go to a 28 gram ounce and you’re in the 90-plus calorie range with roughly 360 milligrams of sodium.
Here’s a simple way to keep it straight:
- Use 50 calories as a mental marker for a light slice; 60 for a standard slice; 90–100 for an ounce.
- Protein scales gently, about 3 grams for a light slice and ~5 grams for an ounce.
- Sodium scales faster. Two standard slices can reach 400–460 milligrams.
Fat, Protein, And Calcium In Context
A single slice provides around 3 grams of protein and a good hit of calcium. Saturated fat sits near 1.5–3 grams per slice depending on style. If you’re building a lunch with a couple of slices, pair it with lean turkey, whole-grain bread, and produce to keep the meal balanced.
Reduced-fat styles trim calories and saturated fat while keeping the same melt and the same calcium line. If that’s your goal, ask for a thinner cut or reach for the 2% milk versions in the dairy case.
Ingredient Basics You’ll See On Labels
Most process styles include milk, whey, milk protein concentrate, salt, lactic acid, and emulsifying salts like sodium citrate or sodium phosphate. Small amounts of preservatives help with shelf life, and natural colors like annatto or paprika give yellow or white shades. The result is a slice that melts evenly and won’t separate under heat.
Deli Vs. Packaged Singles
Packaged singles list an exact serving size and often show 45 to 60 calories per slice with sodium in the 200 to 230 milligram range. Deli loaves can be sliced thinner or thicker, so your portion may drift from the number on a wrapped single. When you’re ordering, ask for a target weight per slice if you want precision, or plan two thin slices to mirror a single thick cut.
Brands also offer “ultra thick” or “restaurant” slices aimed at burger builds. Those are closer to an ounce each and can jump to around 80 to 100 calories per slice, with sodium tracking upward as well.
Serving Scenarios: Sandwiches, Burgers, And Breakfast
A basic turkey sandwich with one standard slice adds roughly 50 calories, 3 grams of protein, and about 210 milligrams of sodium from the cheese. Double the slices and you add another 50 to 60 calories and about 200 milligrams more sodium. On a griddle, one ounce per sandwich gives the stretchiest melt, so plan the rest of the plate accordingly.
For burgers, match the patty size. A quarter-pound patty takes one standard slice; a larger patty benefits from a thicker cut or two thin slices overlapped to cover the surface. For breakfast sandwiches, a thinner slice melts faster against a hot egg, which helps keep the bread from drying out.
Melt Performance And Portion Tricks
American is prized for smooth melt. The emulsifying salts keep fat and water from splitting, so a small amount goes a long way. If you want that same texture with fewer calories, try a single thin slice and use steam: cover the pan for 30 seconds to help the slice relax and flow.
Another easy trick is shredding or tearing. Spreading smaller pieces across the surface gives the impression of more cheese while keeping the weight the same. It’s a handy approach for kids’ sandwiches and quick melts.
Storage And Food Safety Basics
Keep slices chilled and sealed. Wrapped singles store well in the dairy case, while deli paper around sliced loaf cheese should be tight to limit moisture loss. Don’t leave the package on a warm counter; move it back to the fridge promptly after making lunch. If slices dry around the edges, trim a thin border to restore the clean melt.
Calcium And Micronutrients
One reason people pick this cheese for lunch kits is the calcium line. Database entries list roughly 680 milligrams per 100 grams, which puts a single 20 gram slice near 14 percent of the Daily Value. Brands often claim around 20 percent per slice because some versions add calcium salts that nudge the number upward. You’ll also see small amounts of vitamin D and phosphorus, two nutrients that work with calcium.
If you’re aiming for a higher calcium lunch without adding too many calories, pair a thin slice with yogurt or a glass of milk. That way the sandwich still eats like a classic, while the meal brings more of the mineral you want.
Yellow Or White: Any Difference?
Color comes from annatto or paprika extracts. The nutrition panel stays the same. Pick the shade that fits your recipe or the look you prefer on a toasted sandwich. Melt behavior doesn’t change with color.
Allergen And Ingredient Notes
This category contains milk and milk proteins. Many brands include whey and milk protein concentrate, and some add gelatin for structure. If you have ingredient questions, read the label every time and compare brands. Formulas shift, and retailers may stock different suppliers for their store brands.
Ordering Tips At The Counter
Give the clerk a weight target or a slices-per-pound request, and you’ll get consistent portions every time. Ask for “thin” for 19 gram slices, “standard” for something around 21 grams, or “thick” if you want a single piece to cover a large burger patty. If you’re feeding a crowd, ordering by weight keeps the math tidy for nutrition and cost.
Method Notes And Sources
Numbers for per 100 grams and per ounce track to major nutrition databases for pasteurized process styles. Slice-specific figures reflect recent branded labels for regular, reduced-fat, and heavier cuts sold nationwide. Because recipes and salt levels vary by producer, treat the tables here as planning ranges and check the panel on the package you’re holding for your final call.
Brand panels and database entries were checked in 2024–2025 for current ranges.
Bottom Line For Your Deli Order
American slices are consistent, melty, and easy to plan around. Use the weight to guide your math, keep an eye on the sodium line, and build the rest of the sandwich to fit your day. With those small moves, you can enjoy the texture you want without overshooting your targets.