American Cheese Slice Nutrition Information | Smart Picks

One slice of American cheese typically has 50–110 calories, 3–5 g protein, and 180–300 mg sodium, depending on slice size and brand.

Nutrition Facts For A Slice Of American Cheese

Most shoppers see two common slice sizes. Wrapped singles weigh about 21 g each, while deli slices land near 28 g. That size difference drives the calorie and sodium range you see on labels. A typical 21 g slice lists about 50–70 calories with roughly 3–4 g of protein. A thicker 28 g slice often lists 90–110 calories with about 5 g of protein. These figures line up with standard nutrient databases that report ~330 kcal per 100 g for this cheese style, which scales to the per-slice numbers above.

Brand recipes vary, but the pattern holds. Kraft-style wrapped slices often sit near 50–66 calories and about 210–230 mg sodium per 21 g slice, while supermarket house brands show similar values. Deli cuts trend higher on calories simply because the portion is bigger.

Common Slice Sizes And Core Numbers

Serving Style	Calories (per slice)	Protein (per slice)
Wrapped single, 21 g	50–70	~3–4 g
Deli cut, 24 g	75–90	~4–5 g
Thick deli, 28 g	90–110	~5 g
Reduced-fat single, 21 g	45–60	~3 g
“1 oz” portion (28 g)	~100–110	~5 g

Those entries use per-100 g reference data and brand panels scaled to common serving sizes. The 1 oz line mirrors school commodity specs that show ~110 calories per ounce.

What’s Inside One Slice

Protein And Fat

Protein lands in the 3–5 g window per slice. Fat varies by blend and portion, but you’ll often see 4–9 g per slice. The database average for this style sits near 17 g protein and 26 g fat per 100 g, which aligns with ~5 g protein and ~7 g fat for a 28 g cut.

Sodium

Most labels show 180–300 mg sodium per slice. That’s common for processed styles because emulsifying salts help deliver meltability. The FDA sets the daily value at 2,300 mg; on a label, 5% DV or less is low and 20% DV or more is high. Per slice, you’ll usually see about 9–13% DV.

Calcium And Vitamins

Calcium runs strong here. Database values hover around 680 mg per 100 g. That translates to about 140–200 mg per slice, often shown as 15–25% DV on brand panels. Some products fortify vitamin D; others don’t. Always check the specific panel for the slice you buy.

Why Numbers Shift From Brand To Brand

American-style slices use blends of cheeses plus dairy ingredients that get heated with emulsifiers. That process is regulated, yet recipes differ in moisture, fat, and salt. A thinner or reduced-fat slice trims calories; a thicker deli cut pushes protein and sodium up with the bigger portion. Federal standards outline how this category is made, including limits on moisture and fat for “cheese food” versions, which explains part of the spread across labels.

Ingredient Choices That Nudge Nutrition

• Cheese blend: More cheddar or Colby in the mix can change fat and flavor.
• Moisture level: Higher moisture lowers calories by weight; drier slices trend richer.
• Emulsifying salts: These stabilize melt; they also contribute sodium on the panel.

How To Read The Label For A Better Pick

Start with serving size. A 21 g single and a 28 g deli slice aren’t a fair head-to-head unless you scale the numbers. Next, check calories, protein, and sodium per serving. The FDA’s quick rule of thumb on %DV helps: 5% DV or less counts as low; 20% DV or more counts as high. For sodium, that cue is handy since slices land near 9–13% DV each.

Targets That Fit Common Goals

• Everyday sandwich: Look for ~50–70 kcal and ~200–230 mg sodium per 21 g single; aim for at least 3 g protein.
• Melty burger night: A 28 g deli cut gives a fuller melt with ~5 g protein; budget sodium elsewhere in the meal.
• Lower-fat plan: Reduced-fat singles trim calories but may keep sodium similar; compare %DV lines before you buy.

Portion Scenarios That Change The Math

Two Slices On A Sandwich

Doubling slices stacks calories and sodium fast. Two 21 g singles often land near 100–130 kcal, with 400–500 mg sodium before bread or condiments. That’s about one fifth of the daily sodium limit.

Grilled Cheese With Deli Cuts

Some diners prefer two 28 g slices for a fuller melt. That choice can reach 180–220 kcal from cheese alone and 500–600 mg sodium. Balance the rest of the plate with lower-sodium items like fruit or a simple salad.

Smart Swaps And Pairings

Ways To Keep Sodium In Check

• Choose thin singles: A 21 g slice usually trims sodium versus a 28 g cut.
• Pick lower-sodium sides: Fresh produce and plain grains help keep the daily total under the 2,300 mg limit.
• Scan %DV lines: Use the 5%/20% guide on labels to compare brands fast.

Protein And Calcium Pairings

Add lean turkey or an egg for extra protein without pushing sodium too far. Whole-grain bread brings fiber, and a tomato slice adds volume for few calories. The combo keeps a simple lunch satisfying while keeping an eye on the day’s totals.

You can also compare entries in a public nutrient database to sanity-check labels; the American cheese page shows the per-100 g baseline used above. MyFoodData reference.

Brand Panels At A Glance

Numbers below are pulled from current retailer or brand listings. Recipes change, so always defer to your package panel, but these snapshots help set expectations when you shop.

Per-Slice Brand Examples

Brand/Style (slice size)	Calories	Sodium
Kraft Singles, 21 g	50–60	210–230 mg
Essential Everyday, 21 g	60	250 mg
Deli 28 g (generic)	90–110	250–300 mg
USDA school spec, per 1 oz	~110	~270 mg

Retail listings often show singles near 50–66 kcal and 210–230 mg sodium per 21 g slice. School commodity specs hover near 110 kcal and ~270 mg sodium per ounce, which lines up with a typical 28 g deli cut.

How Processing Shapes Melt And Texture

That signature melt comes from heating a cheese blend with emulsifiers, then slicing after the mixture sets. Federal standards describe the process and list allowed emulsifying agents and optional preservatives in consumer-sized slices. Those ingredients keep slices uniform and help them release cleanly from the wrapper or stack.

What That Means For Your Pantry

• Reliable melt: Emulsifiers keep oils from separating on a hot pan.
• Stable storage: Wrapped singles handle lunchboxes and quick dinners well.
• Trade-offs: Extra sodium supports texture and shelf life, so watch your daily total.

Putting It All Together For A Balanced Plate

If you enjoy a slice with lunch, treat it as part of the whole day’s budget. The American Heart Association points to a daily sodium cap of 2,300 mg, with a 1,500 mg goal for many adults. Pairing one slice with lower-sodium sides and lean proteins keeps you within that range while still getting protein and calcium.

When you scan labels, use the %DV shortcut to spot better options fast. The FDA’s page explains that 5% DV or less is low and 20% DV or more is high; that single line makes aisle comparisons easy. FDA label guide.

Quick Tips For Shopping And Swaps

Shopping Fast

• Match serving sizes before you compare numbers.
• Pick slices that meet your target for calories, protein, and sodium.
• If two options tie, go with the one showing lower %DV for sodium.

Simple Swaps

• Use one deli slice instead of two singles if you want a larger melt without doubling wrap count.
• Try reduced-fat slices when you need a leaner sandwich, and balance flavor with a juicy tomato or quick pickle.
• Alternate with naturally lower-sodium cheese styles on other days to keep weekly averages steady.

Method Notes

Numbers in the tables draw from current brand panels and a well-known nutrient database for per-100 g benchmarks. Calories and nutrients scale in proportion to serving size; sodium may shift slightly with different formulas. If a new package lists values outside the ranges shown here, use your label first—manufacturers can update recipes, and retailer pages sometimes lag.

Bottom Line For Everyday Eating

One slice brings quick protein, reliable melt, and a modest calorie hit. The main watch-out is sodium. If you stick with one slice on a sandwich and keep sides simple, it fits neatly into a balanced day. The label is your best guide: confirm the serving size, glance at calories and protein, then use the %DV line to keep sodium on track.