Cheddar cheese is the healthier choice for most people, primarily because it contains significantly less sodium and fewer additives than American cheese. Ounce for ounce, American cheese packs roughly 468 mg of sodium compared to about 185 mg in cheddar, and it includes phosphate-based emulsifiers that come with their own health concerns. The differences don’t stop at sodium, though. Protein, lactose content, and the degree of processing all tilt in cheddar’s favor.
How the Nutrition Stacks Up
The fat content of these two cheeses is nearly identical. Both contain about 9 grams of total fat and 5 to 6 grams of saturated fat per one-ounce serving. For context, the American Heart Association recommends keeping saturated fat below about 13 grams per day on a 2,000-calorie diet, so a single ounce of either cheese accounts for roughly 40% of that limit.
Where they diverge is protein and sodium. Cheddar delivers about 6 to 7 grams of protein per ounce, while American cheese provides around 5 grams. That gap matters if you’re counting on cheese as a protein source in meals or snacks. The sodium difference is far more dramatic: American cheese contains more than twice the sodium of cheddar. At 468 mg per ounce, just two slices of American cheese can deliver over a third of the 1,500 mg daily sodium target many health organizations recommend for heart health.
What “Processed Cheese” Actually Means
American cheese starts as real cheese, typically cheddar or Colby, but then gets melted down and blended with additional ingredients: whey, milk proteins, emulsifying salts, water, and sometimes cream or coloring. This is what gives it that perfectly smooth, instantly meltable texture. The FDA classifies it as “pasteurized process cheese” and requires that the actual cheese component make up at least 51% of the final product by weight. Moisture can run up to 44%, and fat content must be at least 23%.
Cheddar, by contrast, is made from milk, starter cultures, rennet, and salt. Aged varieties go through months or years of ripening with nothing else added. That simplicity is a meaningful distinction if you prefer fewer processed ingredients in your diet.
The Phosphate Additive Problem
The emulsifying salts in American cheese, compounds like monosodium phosphate, disodium phosphate, and sodium citrate, do more than boost the sodium count. Research from UT Southwestern Medical Center found that diets high in inorganic phosphate additives can raise blood pressure by triggering a signaling pathway in the brain that overactivates the part of the nervous system controlling cardiovascular function. In the study, high phosphate intake caused a protein called FGF23 to cross the blood-brain barrier and increase blood pressure both at rest and during physical activity.
The average adult in developed countries already consumes phosphate well above recommended levels, largely because these additives are so common in processed foods. American cheese is one of many contributors, but it’s worth noting because people who eat it regularly (on sandwiches, burgers, or as a quick snack) may be getting a steady dose without realizing it. Cheddar, particularly traditionally made varieties, doesn’t contain these phosphate additives.
Lactose Tolerance
If you’re sensitive to lactose, aged cheddar is a significantly better option. Sharp cheddar contains just 0.4 to 0.6 grams of lactose per ounce, because the aging process allows bacteria to break down most of the milk sugar over time. American cheese, on the other hand, ranges from 0.5 to 4 grams of lactose per ounce. That upper end is high enough to cause bloating, gas, or discomfort in people with lactose intolerance, especially if you’re eating more than one slice.
The wide range in American cheese comes down to the added whey and milk proteins blended back in during processing. These reintroduce lactose that would otherwise have been reduced during cheesemaking.
When American Cheese Makes Sense
None of this means American cheese is dangerous in small amounts. Its melting properties are genuinely superior for certain applications: it creates a smooth, creamy texture on burgers and grilled sandwiches that cheddar can’t quite replicate without separating or turning greasy. If you eat it occasionally and your overall sodium and saturated fat intake is in a reasonable range, a slice here and there isn’t going to meaningfully affect your health.
The concern is more about frequency. If American cheese is a daily staple, the extra sodium, phosphate additives, and lower protein content add up over time. Swapping in cheddar for most uses and saving American cheese for the occasional cheeseburger is a practical middle ground.
Choosing a Better Cheddar
Not all cheddar is created equal. Some budget brands add coloring, anti-caking agents, or extra salt that narrow the gap between cheddar and processed cheese. To get the most benefit, look for aged or sharp cheddar with a short ingredient list: milk, cultures, salt, enzymes, and possibly annatto for color. The longer the aging period, the lower the lactose content and the more concentrated the flavor, which means you can use less and still get a satisfying taste. A strongly flavored aged cheddar grated over a dish goes further than a mild cheddar you need to pile on.