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Nutritional Info: Cheese, pasteurized process, american, low fat

The USDA reference number for this food is: 43275
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Cheese, pasteurized process, american, low fat

Nutrition Facts

Serving Size: 1 cup, diced (140g or 4.9 oz)
 

Amount Per Serving

 

Calories

252
Calories from Fat 88
 

% Daily Value*

 

Total Fat

10g
15%
 
Saturated Fat 6g31%
 
Trans Fat 0g
 

Cholesterol

49mg
16%
 

Sodium

2002mg
87%
 

Total Carbohydrate

5g
2%
 
Dietary Fiber 0g0%
 
Sugars 1g
 

Protein

34g
 
Vitamin A6% · Vitamin C0%
 
Calcium96% · Iron3%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

White American Cheese on a sandwich
White American Cheese on a sandwich

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Calories

Calories

Serving Size: 1 cup, diced (140g or 4.9 oz)
kcal*kjoules*RDI%
 
Total Calories252 kcal1054 kJ13%
 
from Carbs19.6 kcal82.01 kJ
 
from Fat88.2 kcal369.03 kJ
 
from Protein137.8 kcal576.39 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 140 grams of Cheese, pasteurized process, american, low fat


Vitamin Content

Vitamin Content

Serving Size: 1 cup, diced (140g or 4.9 oz)
AmountRDI%
 
Vitamin A 301 IU 6%
 
Vitamin B6 0.112 mg 6%
 
Vitamin B12 1.078 mcg 18%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 7 IU 2%
 
Vitamin D2 ~
 
Vitamin D3 0.14 mcg ~
 
Vitamin D (D2 + D3) 0.14 mcg 1%
 
Vitamin E (Alpha-tocopherol) 0.378 mg 2%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 3.78 mcg 5%
 
Thiamin 0.042 mg 3%
 
Riboflavin 0.546 mg 32%
 
Niacin 0.112 mg 1%
 
Pantothenic Acid ~
 
Folate 12.6 mcg 3%
 
Folate, Food 12.6 mcg 3%
 
Folate, DFE 12.6 mcg DFE 3%
 
Choline 50.68 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 140g (4.94 oz) of Cheese, pasteurized process, american, low fat contains. Vitamin RDI for 140 grams of Cheese, pasteurized process, american, low fat


Mineral Content

Mineral Content

Serving Size: 1 cup, diced (140g or 4.9 oz)
AmountRDI%
 
Calcium 957.6 mg 96%
 
Iron 0.602 mg 3%
 
Magnesium 33.6 mg 8%
 
Phosphorus 1157.8 mg 116%
 
Potassium 252 mg 5%
 
Sodium 2002 mg 87%
 
Zinc 4.648 mg 31%
 
Copper 0.0462 mg 2%
 
Manganese ~
 
Selenium 23.24 mcg 33%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 140g (4.94 oz) of Cheese, pasteurized process, american, low fat contains. Mineral RDI for 140 grams of Cheese, pasteurized process, american, low fat


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup, diced (140g or 4.9 oz)
AmountRDI%*
 
Protein34.44g69%
 

Essential Aminos

 
Histidine
 
Isoleucine
 
Leucine
 
Lysine
 
Methionine
 
Phenylalanine
 
Threonine
 
Tryptophan
 
Valine
 

Non-essential Aminos

 
Arginine
 
Alanine
 
Aspartate
 
Cystine
 
Glutamate
 
Glycine
 
Hydroxyproline
 
Proline
 
Serine
 
Tyrosine
 
Methionine + Cystine† ~
 
Phenylalanine + Tyrosine† ~
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. We only have basic data on the amount of protein contained in Cheese, pasteurized process, american, low fat and not the breakdown of amino acid content.


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup, diced (140g or 4.9 oz)
AmountRDI%
 
Total Carbohydrates4.9g2%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars0.826g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
140g (4.94 oz) grams of Cheese, pasteurized process, american, low fat contains 4.9 grams of carbohydrates which is 2% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 140 grams of Cheese, pasteurized process, american, low fat contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup, diced (140g or 4.9 oz)
AmountRDI%
 
Total Fat9.8g15%
 
Total Omega-3 Fatty Acids0.119g
 
Total Omega-6 Fatty Acids0.1918g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

6.174g31%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0.3262g
 
Capric Acid   [Decanoic Acid]0.2002g
 
Caproic Acid   [Hexanoic Acid]0.1134g
 
Caprylic Acid   [Octanoic Acid]0.119g
 
Lauric Acid   [Dodecanoic Acid]0.1512g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]1.0066g
 
Palmitic Acid   [Hexadecanoic Acid]2.8532g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]1.1914g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

2.807g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]2.3548g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.3234g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.3108g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.1918g
 
Linolenic Acid   [Octadecatrienoic Acid]0.119g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Cheese, pasteurized process, american, low fat in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 140 grams of Cheese, pasteurized process, american, low fat
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup, diced (140g or 4.9 oz)
Amount
 
Alcohol0g
 
Water82.46g
 
Ash8.4g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol49mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Cheese, pasteurized process, american, low fat:

Cheese, pasteurized process, american, low fat is an excellent source of Riboflavin, Calcium, Phosphorus, Sodium, Zinc, Selenium and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Cheese, pasteurized process, american, low fat is a good source of Vitamin B12. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 40
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 87
Low Cholesterol Diet 0
Low Sodium Diet 0
Low Glycemic Index Diet (e.g. South Beach Diet) 88
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 252 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 252 calories contained in 140g (4.94 oz)g of Cheese, pasteurized process, american, low fat. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 252 calories
Stretching1 hour 24 mins(180 cal/hr)
Walking (3.5 mph)54 mins(280 cal/hr)
Bicycling (<10 mph)52 mins(290 cal/hr)
Dancing46 mins(330 cal/hr)
Light gardening/yard work46 mins(330 cal/hr)
Golf (walking and carrying clubs)46 mins(330 cal/hr)
Hiking41 mins(370 cal/hr)
Amount of Vigorous exercise to burn 252 calories
Weight lifting (vigorous effort)34 mins(440 cal/hr)
Heavy yard work (chopping wood)34 mins(440 cal/hr)
Basketball (vigorous)34 mins(440 cal/hr)
Walking (4.5 mph)33 mins(460 cal/hr)
Aerobics32 mins(480 cal/hr)
Swimming (slow freestyle laps)30 mins(510 cal/hr)
Running/jogging (5 mph)26 mins(590 cal/hr)
Bicycling (>10 mph)26 mins(590 cal/hr)
Exercise profile for 140g (4.94 oz) of Cheese, pasteurized process, american, low fat

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Cheese, pasteurized process, american, low fat" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 20 Feb 2019 https://skipthepie.org/dairy-and-egg-products/cheese-pasteurized-process-american-low-fat/

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