One ounce of American white cheese has about 94 calories, with ~5 grams protein, ~7 grams fat, and ~365 mg sodium.
Per ½ Oz
Per 1 Oz
Per 2 Oz
Thin Slice (½ Oz)
- Easier portion control
- Melts fast for eggs
- Nice for sliders
Light
Standard Slice (1 Oz)
- Grilled cheese baseline
- Balanced flavor pull
- Fits most burgers
Everyday
Double Stack (2 Oz)
- Extra melt and body
- Watch sodium load
- Pair with greens
Hearty
What Counts As White American Cheese?
Grocery slices labeled “white American” are usually pasteurized process cheese made from dairy, water, and emulsifying salts. The color comes from skipping annatto, so the flavor stays mild and milky. Texture is springy and designed to melt into smooth, even sheets. That melt is why diners and burger spots keep it on the line.
You’ll see it sold as deli-cut stacks, refrigerated singles, or blocks. Each format lands near the same nutrition per ounce, with small swings from moisture and brand recipes. The numbers below reflect a standard 28-gram portion drawn from a widely cited nutrition database for this cheese style. For the full breakdown—including minerals, vitamins, and fats—see the detailed nutrition profile.
Nutrition Snapshot Per Ounce (28 g)
Here’s a compact view of the most asked-about stats per 1 ounce. Use it to budget slices into meals.
| Nutrient | Per 1 Oz (28 g) | %DV |
|---|---|---|
| Calories | ~94 kcal | — |
| Protein | ~4.8 g | 10% |
| Total Fat | ~7.3 g | 9% |
| Saturated Fat | ~4.3 g | 21% |
| Carbohydrate | ~2.4 g | 1% |
| Sodium | ~365 mg | 15% |
| Calcium | ~194 mg | 15% |
| Vitamin B12 | ~0.38 mcg | 16% |
| Phosphorus | ~124 mg | 10% |
White American Cheese Nutrition Guide For Everyday Portions
A thin deli slice often lands near 15–20 grams. A standard prewrapped slice is closer to 28 grams. A thick sandwich build can double that. If you’re tracking, weigh a slice once. Many packs list serving size as one slice; still, grams give you the real picture.
Protein per ounce averages just under 5 grams. That’s less than firm styles like Swiss or cheddar, yet enough to round out a meal. The bigger levers are saturated fat and sodium. A single ounce can deliver about one-fifth of the daily limit for saturated fat and around 15% of the sodium target.
How Those Numbers Fit A Daily Budget
The label’s %DV helps you see load at a glance. A sandwich with two slices can push sodium near 30% of the day before you count bread or deli meat. That’s where swaps help: add crisp greens, tomato, and a smear of mustard to boost volume without piling on more cheese.
Health agencies cap sodium for adults at under 2,300 mg per day. That’s the benchmark used on U.S. labels and the same figure many trackers pull from. You can read the plain-language note on the sodium daily value if you want the policy source.
Ingredients, Melting, And Why It’s So Smooth
Pasteurized process cheese blends natural cheese with water, milkfat, and emulsifying salts. Those salts bind water and fat so slices stay stable and melt predictably. Heat a slice and it softens evenly instead of breaking into oil and clumps. That’s the classic diner melt.
White versions skip dye, so expect a pale ivory tone. Salt adds flavor punch at low moisture. That’s part of the sodium story in the table above. Brands vary, but the macros usually fall close to the numbers already shown.
Portion Picks For Common Meals
Match the slice to the job. A half slice is perfect for folding into an omelet or topping a small English muffin. One full slice anchors a grilled cheese with tomato. Two slices make sense on a thick pub burger or a stuffed quesadilla. The goal isn’t restriction; it’s shaping the melt to the meal.
Quick Label Reading Tips
Scan serving size in grams first. Then check sodium per serving and saturated fat. If two brands show similar calories, pick the one with a better sodium number and a bit more calcium. Protein stays in a tight range, so sodium and calcium drive the tie-breaker.
Balancing A Slice In A Day
Pair this cheese with potassium-rich foods—spinach, tomato, or roasted potatoes—to balance the plate. Whole-grain bread or a seeded wrap adds fiber. Lean protein on the side keeps you fuller longer, so one slice feels like enough.
Swap-Wise: When You Want Similar Taste
Mozzarella gives a mild pull with less sodium per ounce in many brands. Provolone leans sharper but melts cleanly. Monterey Jack sits between the two. If you’re hunting for a near-match to the diner bite, look for “pasteurized process” on the label to keep that silky melt.
Table Of Handy Portion Translations
Use this simple cheat sheet to plan recipes without a scale.
| Portion | Rough Weight | What It Means |
|---|---|---|
| ½ Slice, Thin | ~14 g | Light melt for eggs or muffins |
| 1 Slice, Standard | ~28 g | Baseline for grilled cheese or burgers |
| 2 Slices, Thick | ~56 g | Big melt; watch sodium and sat fat |
Make It Work In Real Meals
Breakfast Ideas
Fold half a slice into a veggie omelet. Stack a thin slice on a whole-grain English muffin with turkey bacon and tomato. Add fresh fruit on the side for a sweet, juicy balance.
Lunch Builds
Go open-face: toasted sourdough, one slice melted, a heap of arugula, and sliced tomato. Try a turkey wrap with one slice, bell pepper strips, and pickles. If two slices call your name, trade one for avocado for creamy texture with less sodium.
Dinner Moves
Press a skillet quesadilla with one slice and shredded chicken. Top roasted broccoli with small squares of cheese at the end so it softens into a glossy coat. For burgers, one slice plus a hit of mustard and crisp onions delivers plenty of flavor.
Storage And Food Safety
Keep slices sealed to avoid drying. Store at 34–38°F in the coldest fridge zone. Once opened, wrap tightly and use within two weeks for best texture. If a slice smells sour or shows mold, toss the pack. Freezing changes texture; use frozen slices only for cooking where melt covers the change.
How It Compares On Protein And Calcium
Per ounce, this cheese lands near 5 grams of protein. Swiss or Parmesan often run higher per ounce, while fresh mozzarella can sit a bit lower. Calcium sits near 15% of the daily target per ounce, which stacks up well across the aisle. If bone health sits high on your list, that calcium bump is the reason a single slice can be a neat add-on.
When Sodium Is Your Swing Factor
Two slices in one meal can take sodium over 700 mg. If you’re aiming for a lighter day, use one slice and season the rest of the plate with herbs, vinegar, and crunchy veg. The melt still pulls the dish together, and you keep headroom for sauces or a salty snack later.
Cooking Notes For The Best Melt
Low Heat Wins
Set the pan to medium-low. Cover for a minute to trap steam. The slice loosens and drapes without oiling off.
Layer Smart
Put the cheese against the hot surface when you want a fast melt, or between warm components when you want gentle softening. For grilled cheese, butter the bread, then go bread-cheese-filling-cheese-bread to glue the sandwich together.
Calorie-Savvy Swaps Without Losing The Diner Bite
Use a single slice, then lay tomato and pickles to build volume. Pick a thinner bun. Add a fried egg for protein instead of doubling cheese. Each move trims calories while keeping that creamy, milky note front and center.
Reading The Numbers With Confidence
Nutrition databases list small variations, based on moisture and brand recipes. The per-ounce figures in this guide map closely to the data set linked earlier. If your pack shows a different sodium number or calcium bump, roll with the label in your hand. That’s the source that governs your serving today.
Your Practical Takeaway
Plan portions by the job and the day. One ounce adds creamy melt, about five grams of protein, and roughly 15% of the sodium cap. Build the rest of the plate with plants and lean protein, and let the slice do what it does best—tie flavors together and make hot food feel cozy.