Sodium at 1320 mg/100 g is high (He et al., BMJ 2013). Per 100 g: 126 kcal, 21 g protein, 0 g fat. Processed cheese often has 3× the sodium of natural cheese.
How should I track American Cheese, nonfat or fat free?
American Cheese, nonfat or fat free is high in calcium. The best way to track American Cheese, nonfat or fat free is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
