Topping off your perfect sandwich ingredients with a rich slice of Kraft cheese may make your meal complete, but your waistline may suffer. Regular Kraft cheese is relatively high in calories. So if you’re watching your diet and aiming to get on top of your weight, opt for a low- or no-fat variety of your favorite cheese.
A slice of regular Kraft cheese, made from whole milk, contains 60 calories. Sixty percent of those total calories -- or 36 calories -- come from the 4 grams of fat. You will get protein from this same slice; 3 grams to be exact. That amounts to 12 calories from protein or 20 percent of the overall calories. The final 20 percent of calories, or about 12 calories, are from the nearly 3 grams of carbohydrates.
Reduced Fat Cheese
You’ll cut down on calories by 25 percent if you opt for the type of Kraft cheese made with 2-percent milk. A slice of this lower fat variety has roughly 45 calories. Nearly 23 of the total calories, or 50 percent, stem from the 2.5 grams of fat. You’ll get another 16 calories from the 4 grams of protein, making up around 35 percent of calories. The final 15 percent of calories, or about 7 calories, are from slightly less than 2 grams of carbohydrates.
With half the calories of its full-fat cheese cousin, a slice of fat-free Kraft cheese has around 30 calories. Just because it’s fat free though, doesn’t mean it won’t have any fat. It just means that it has less than 0.5 gram of fat per serving. That one fat-free slice has 0.2 gram of fat, or less than 2 calories from fat, making up less than 7 percent of the total calories. Fat-free Kraft cheese has slightly more protein than the other varieties, with 4.75 grams of protein per slice. This is less than 20 calories from protein or almost 62 percent calories from protein. Fat-free Kraft cheese is also higher in carbs, with more than one-third of the calories stemming from carbohydrates. You’ll get approximately 10 calories from the 2.5 grams of carbs.
Pay attention to the amount of saturated fat in the cheese you enjoy. Saturated fat, which is clearly listed on the nutrition facts label, raises your risk of cardiovascular complications by elevating your blood cholesterol and hardening your arteries. The Dietary Guidelines for Americans 2010 points out, less than 10 percent of your calories should come from saturated fat. That’s a max of 200 calories, or 22 grams of saturated fat, for a 2,000-calorie diet. A regular slice of Kraft cheese takes up more than 11 percent of that allowance, with 2.5 grams of saturated fat. The low-fat kind has just 1.5 grams of saturated fat, while the fat-free is the healthiest option, giving you less than 0.2 gram of the unhealthy fat.
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Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.