Last Updated on February 15, 2025 by Kiersten James, BS, RN
If you knew what’s really in that orange or white square, you might never eat it again.
I wasn’t going to write this…I promise, I really wasn’t. Mainly because I always feel like:
- Nobody cares.
- It’s just another one of the hundreds of useless pieces of information I’ve picked up over the years through my research as a cancer and immunology nurse.
- American cheese is a topic likely to cause controversy among mom bullies and I already have an uncanny habit of doing that.
All of these are reasons are why I wasn’t going to write this…until the other day when my sort of health-conscious husband almost died when I broke the news via text message that American cheese is not actually cheese. Like – not even close…So let’s do this.
American Cheese Is Not Cheese
American cheese is one of those foods that seems to be in every house. It’s the go to for grilled cheese sandwiches, cheeseburgers, scrambled eggs, NY-style BECs (iykyk), and quick lunchbox meals.
It melts perfectly, stretches just the right amount, and has that signature creamy taste.
Have you ever stopped to wonder what it actually is? Because if you take a closer look at the label, you’ll notice something interesting…most don’t even call it “cheese.” It’s referred to as “Pasteurized Process Cheese Product.”
Pasteurized process cheese is not just a fancy marketing term. The FDA has strict guidelines for what can legally be labeled as cheese, and American cheese doesn’t make the cut.
In order to be considered real cheese, a product has to be at least 51% actual cheese, made from milk, salt, and enzymes.
American cheese falls short of that requirement which is why food manufacturers had to come up with a new name for it.
Here are the FDA definitions and requirements for industrial food production.
So, What’s Actually In It?
If you look at the ingredient list of most American cheese brands, you’ll find a mix of things. Some are surprising, some not so much.
Yes, it contains some real cheese—usually a blend of cheddar, Colby, or similar cheeses—but that’s just the starting point.
From there, industrial food manufacturers add a variety of emulsifiers, preservatives, and artificial ingredients to give it that smooth, melty cheese texture.
One of the key ingredients is sodium citrate, which helps keep American cheese from separating when it melts. Unlike natural cheeses (like cheddar and swiss), which break down into oil when heated, American cheese stays creamy because of this additive.
Another common ingredient is sodium phosphate, which is used in many processed foods and linked to kidney issues when consumed in excess.
Then there’s cellulose. This is sometimes added to prevent slices from sticking together. If that word sounds familiar, it’s because cellulose is derived from wood pulp.
While cellulose IS considered safe to eat in small amounts, it’s still an unsettling thought to realize that your cheese might contain the same substance (saw dust and cotton lint) used to make paper and clothing.
What About the Color?
To get that signature orange color, manufacturers add annatto or artificial food dyes, because real cheese isn’t actually that shade of neon orange.
Don’t forget – cheese is made from milk. Milk is white (or a pale yellow if it’s raw milk from grass-fed cows) not neon orange.
Some versions of American cheese also contain vegetable oils, which further dilute the amount of actual dairy in the final product. The result is something that looks like cheese, tastes like cheese, melts like cheese, but does not meet the legal definition of cheese.
Why Is American Cheese So Popular?
The big question I guess is – if American cheese is so processed, why do people love it so much?
The answer comes down to good old American convenience, affordability, and nostalgia.
- It has an incredibly long shelf life compared to real cheese. A block of cheddar might go moldy within a few weeks, but American cheese can sit in your fridge for months without any noticeable change. That’s thanks to its supreme fakeness and the preservatives that keep bacteria at bay.
- It melts perfectly. Natural cheeses, especially those that are aged, tend to separate when heated. They either get stringy (like mozzarella) or release excess oil (like cheddar), making for a less-than-ideal grilled cheese sandwich. American cheese was specifically designed to melt smoothly, making it ideal for fast food and quick meals.
- Many of us grew up eating it. If you were raised on Kraft Singles or those pre-wrapped slices from the grocery store, you might subconsciously associate the taste of American cheese with childhood. It’s the cheese of summer barbecues, after-school snacks, and weekend grilled cheeses.
What Are the Health Concerns?
While American cheese isn’t inherently dangerous, it’s obviously far from a healthy food. I don’t think this comes as a shock to anybody.
Many brands contain high levels of sodium with just one slice containing as much as 300-400mg. That’s nearly 20% of the recommended daily intake. I take HUGE issue with the food pyramid but that’s a whole separate thing.
American cheese is also often made with processed vegetable oils, which can contribute to inflammation and heart disease. Seed oils are not our friend.
I think the biggest concern here is that cheese is so easy to overconsume and Americans are already – as a population – very fat. Because it’s so mild and melts so well, people tend to eat multiple slices in one sitting.
Unlike real cheese, which is more flavorful and satisfying, American cheese is designed to be eaten in larger amounts. This can lead to excessive salt intake, increased cholesterol levels, and a higher consumption of preservatives and additives.
What Should You Eat Instead?
If you love the texture and meltability (?) of American cheese but want something more natural, there are plenty of alternatives.
One of the best swaps is mild cheddar, which has a similar taste and melts well without all of the added ingredients.
Colby Jack is another good option offering a mild, creamy texture that works well in grilled cheese sandwiches.
For an even smoother melt, try havarti. Havarti cheese has a rich, buttery consistency that mimics the meltiness (again, not a word) of American cheese.
Should You Stop Eating American Cheese?
At the end of the day, whether or not you should cut out American cheese is a personal decision. It’s not the worst thing you could eat, but it’s also not real cheese.
If you’re aiming for a cleaner diet, switching to less processed alternatives is a good idea. If you love the taste and use it occasionally, it’s not going to do you any harm in moderation.
The key is knowing what you’re eating and making informed choices. The food industry is GREAT at marketing products to seem healthier than they are.
Just because something is labeled as “cheese” (or in this case, “cheese product”) doesn’t mean it’s made the way you think.