Swiss Cheese Nutrition Facts: Complete Guide to Health Benefits and Calories

Swiss cheese, with its distinctive holes and nutty flavor, is one of the most recognizable cheeses in American kitchens. Whether melted on a Reuben sandwich or layered in a breakfast omelet, this pale yellow cheese has earned its place as a dietary staple for millions of people.

But beyond its versatility and taste, many health-conscious consumers want to know: what exactly is in Swiss cheese, and is it actually good for you? Understanding the nutritional profile of this popular cheese can help you make informed decisions about incorporating it into your meal plans.

This comprehensive guide breaks down everything you need to know about Swiss cheese nutrition, from its impressive protein and calcium content to potential concerns about saturated fat and sodium.

What Makes Swiss Cheese Unique?

American Swiss cheese is modeled after Emmental, a traditional cheese from Switzerland. The characteristic holes—technically called “eyes”—form during the fermentation process when specific bacteria release carbon dioxide bubbles.

Unlike its European counterpart, American Swiss cheese is produced without a rind and tends to have a milder, less pungent flavor. The production process involves fermenting cow’s milk with bacterial cultures that create cheese curds. These curds are separated from whey, pressed together, salted, and inoculated with additional bacteria strains before aging.

During fermentation, bacteria break down lactose into lactic acid, which contributes to the cheese’s unique flavor profile and reduces its lactose content compared to fresh dairy products.

Swiss cheese is classified as a semi-hard cheese, meaning it maintains its structure well when heated, making it ideal for cooking applications like grilled sandwiches, quiches, and casseroles.

Complete Nutritional Breakdown of Swiss Cheese

Understanding what’s in a serving of Swiss cheese helps you assess how it fits into your daily nutritional needs. One slice of Swiss cheese typically weighs about 1 ounce or 28 grams.

Here’s the complete nutritional profile for one slice:

• Calories: 110
• Total Fat: 9 grams
• Saturated Fat: 5 grams (23% DV)
• Protein: 7.5 grams
• Carbohydrates: 0.5 grams
• Fiber: 0 grams
• Sugar: 0.5 grams
• Calcium: 252 mg (25% DV)
• Sodium: 54 mg (2% DV)
• Phosphorus: 161 mg (16% DV)
• Zinc: 1 mg (8% DV)
• Vitamin A: 240 IU (10% DV)
• Vitamin B12: 0.95 mcg (16% DV)
• Magnesium: 10.5 mg (2.5% DV)

Key Health Benefits of Swiss Cheese

Exceptional Protein Source

Swiss cheese delivers 7.5 grams of complete protein per slice, making it an excellent addition to a protein-rich diet. Unlike plant-based proteins that may lack certain essential amino acids, Swiss cheese provides all nine essential amino acids your body cannot produce on its own.

Protein plays crucial roles throughout your body, including building and repairing muscle tissue, producing enzymes and hormones, supporting immune function, and maintaining healthy skin, hair, and nails.

Research indicates that adequate protein intake can support weight management by promoting satiety and reducing overall calorie consumption. High-protein snacks like Swiss cheese can help control appetite between meals more effectively than snacks high in carbohydrates or fat alone.

For adults, the recommended dietary allowance is approximately 0.36 grams of protein per pound of body weight daily, though individual needs vary based on age, activity level, and health status. A single slice of Swiss cheese provides roughly 13% of the daily protein needs for someone weighing 150 pounds.

Outstanding Calcium Content

With 252 mg of calcium per slice—25% of your daily requirement—Swiss cheese stands out as one of the most calcium-dense foods available. This mineral is essential not only for building and maintaining strong bones but also for proper muscle contraction, nerve transmission, and blood clotting.

The calcium in dairy products like Swiss cheese is highly bioavailable, meaning your body absorbs it more efficiently than calcium from many plant sources. This makes cheese particularly valuable for meeting your calcium needs.

Adequate calcium intake throughout life is associated with better bone mineral density and reduced fracture risk. While calcium alone cannot prevent bone loss entirely, consuming calcium-rich foods as part of a balanced diet supports skeletal health at every age.

Studies also suggest that higher calcium intakes—above 1,000 mg daily—may support healthy blood pressure levels, improve cholesterol profiles, and enhance insulin sensitivity, though more research is needed to confirm these relationships.

Naturally Low in Lactose

One of Swiss cheese’s most valuable attributes for people with lactose sensitivity is its low lactose content. With only 0.4 grams of lactose per slice, Swiss cheese is among the most tolerable dairy products for those with lactose intolerance.

During the cheese-making process, bacteria consume much of the lactose, converting it into lactic acid. The longer a cheese ages, the less lactose it typically contains.

Most people with lactose intolerance can tolerate 12-15 grams of lactose per day without experiencing digestive symptoms like bloating, gas, or diarrhea. This means you could theoretically consume multiple servings of Swiss cheese and remain well within tolerance levels.

If you’ve been avoiding dairy due to lactose concerns, Swiss cheese and other aged, hard cheeses might allow you to enjoy dairy’s nutritional benefits without discomfort.

Rich in Essential Vitamins and Minerals

Beyond calcium and protein, Swiss cheese provides meaningful amounts of several other nutrients:

Vitamin B12: Essential for red blood cell formation, neurological function, and DNA synthesis. One slice provides 16% of your daily needs, making Swiss cheese particularly valuable for people following diets low in meat.

Vitamin A: Supports vision, immune function, and skin health. The vitamin A in Swiss cheese comes from retinol, the most bioavailable form.

Phosphorus: Works alongside calcium to build strong bones and teeth. It also plays roles in energy production and cell repair.

Zinc: Important for immune function, wound healing, protein synthesis, and DNA formation.

Potential Concerns and Considerations

Saturated Fat Content

Swiss cheese contains 5 grams of saturated fat per slice, representing about 23% of the daily value based on a 2,000-calorie diet. This is one of the primary nutritional concerns associated with regular cheese consumption.

Traditional dietary guidelines have recommended limiting saturated fat intake due to concerns about its effects on LDL cholesterol levels and cardiovascular disease risk. However, recent research has complicated this picture, with several large studies finding no clear link between saturated fat consumption and heart disease risk.

Current evidence suggests that the relationship between saturated fat and health is more nuanced than previously thought, and may depend on the specific foods providing that saturated fat, overall dietary patterns, and individual health status.

The U.S. Dietary Guidelines still recommend limiting saturated fat to less than 10% of daily calories. For someone eating 2,000 calories daily, this equals about 22 grams of saturated fat, meaning two slices of Swiss cheese would provide nearly half that limit.

If you’re concerned about saturated fat intake, consider balancing cheese consumption with plenty of vegetables, whole grains, and foods rich in unsaturated fats like nuts, seeds, and fatty fish.

Sodium Considerations

At 54 mg of sodium per slice (2% DV), Swiss cheese is relatively low in sodium compared to many other cheese varieties. Cheddar contains about 174 mg per ounce, while feta can contain 316 mg.

However, sodium can add up quickly if you consume multiple servings or combine Swiss cheese with other high-sodium foods. Excessive sodium intake is linked to high blood pressure, which increases the risk of heart disease and stroke.

Most Americans consume far more sodium than the recommended limit of 2,300 mg per day. If you’re watching your sodium intake due to high blood pressure or other health concerns, be mindful of portion sizes and choose lower-sodium varieties when available.

Calorie Density

With 110 calories per slice, Swiss cheese is relatively calorie-dense. While this isn’t inherently problematic—especially given the cheese’s high protein and calcium content—it’s worth considering if you’re managing your weight.

The key is portion control. It’s easy to consume several ounces of cheese without realizing it, particularly when adding it to recipes. Measuring your portions can help ensure cheese remains a nutritious addition to your diet rather than a source of excess calories.

How Swiss Cheese Compares to Other Popular Cheeses

Understanding how Swiss cheese stacks up against other varieties can help you make informed choices:

Swiss vs. Cheddar: Swiss cheese has fewer calories (110 vs. 115), less sodium (54 mg vs. 174 mg), but similar amounts of protein, calcium, and fat.

Swiss vs. Mozzarella: Part-skim mozzarella has fewer calories (72) and less fat (4.5g), but also less calcium (222 mg) and protein (6.9g) than Swiss.

Swiss vs. Feta: Feta is lower in calories (75) but much higher in sodium (316 mg) and lower in calcium (140 mg) compared to Swiss cheese.

Swiss vs. Provolone: These two are quite similar nutritionally, with provolone containing slightly fewer calories (100) but comparable protein and calcium.

Tips for Incorporating Swiss Cheese Into a Healthy Diet

Swiss cheese can be part of a nutritious eating pattern when consumed thoughtfully. Here are practical ways to enjoy it:

Watch Your Portions: Stick to 1-2 slices (28-56 grams) per serving. Pre-slice or measure cheese to avoid overconsumption.

Pair with Nutrient-Dense Foods: Combine Swiss cheese with whole grain bread, fresh vegetables, or fruit to create balanced snacks and meals.

Use It as a Flavor Enhancer: A small amount of Swiss cheese can add significant flavor to salads, soups, and vegetable dishes without requiring large portions.

Choose Quality Over Quantity: Select high-quality Swiss cheese that you can savor in smaller amounts rather than using large quantities of processed cheese products.

Balance Your Fat Intake: If you eat Swiss cheese regularly, balance it with lean proteins, plant-based fats, and plenty of vegetables throughout the day.

Who Should Be Cautious About Swiss Cheese?

While Swiss cheese is nutritious for most people, certain individuals should exercise caution:

Those with high cholesterol: If you have elevated LDL cholesterol or heart disease, consult your healthcare provider about appropriate saturated fat intake.

People with kidney disease: The protein and phosphorus content may be concerns for those with compromised kidney function. Speak with your doctor or dietitian.

Individuals on sodium-restricted diets: Even though Swiss cheese is lower in sodium than many cheeses, multiple servings can contribute significantly to daily sodium intake.

Those with milk allergies: Swiss cheese contains milk proteins that can trigger allergic reactions in people with true milk allergies (different from lactose intolerance).

Best Ways to Store and Use Swiss Cheese

Proper storage helps maintain Swiss cheese’s quality and nutrition:

Store Swiss cheese in the refrigerator at 35-40°F, wrapped in wax paper or parchment paper and then loosely in plastic wrap or placed in a container. This allows the cheese to breathe while preventing it from drying out.

Avoid storing cheese in airtight plastic wrap alone, as this can trap moisture and promote mold growth.

For optimal flavor and texture, remove Swiss cheese from the refrigerator 30 minutes before serving to allow it to come to room temperature.

Swiss cheese typically lasts 3-4 weeks when properly stored. If you notice mold on hard cheese like Swiss, you can cut away the moldy section (plus an extra inch around it) and safely consume the rest.

Delicious and Nutritious Ways to Enjoy Swiss Cheese

Swiss cheese’s mild, nutty flavor and excellent melting properties make it incredibly versatile:

• Layer it in sandwiches with turkey, ham, or roasted vegetables
• Melt it over steamed broccoli or asparagus for a calcium-rich side dish
• Add it to omelets or frittatas for a protein-packed breakfast
• Cube it for cheese boards alongside fruits, nuts, and whole grain crackers
• Shred it over French onion soup for a classic preparation
• Include it in quiches and savory tarts
• Use it in classic dishes like Reuben sandwiches or chicken cordon bleu
• Melt it into creamy sauces for pasta or vegetables

The Bottom Line on Swiss Cheese Nutrition

Swiss cheese offers an impressive nutritional profile, delivering substantial amounts of high-quality protein, calcium, phosphorus, vitamin B12, and vitamin A in every slice. Its naturally low lactose content makes it accessible to many people who struggle with dairy digestion.

The main nutritional considerations are its saturated fat and calorie density, though these aren’t concerns for most people when Swiss cheese is consumed in appropriate portions as part of a balanced diet.

For the average healthy adult, 1-2 slices of Swiss cheese per day can contribute valuable nutrients without exceeding recommended limits for saturated fat or sodium. The key is balancing cheese consumption with plenty of vegetables, fruits, whole grains, and other nutrient-dense foods.

If you have specific health concerns like high cholesterol, heart disease, or kidney problems, consult with your healthcare provider or a registered dietitian to determine how Swiss cheese fits into your individualized nutrition plan.

When enjoyed mindfully and in moderation, Swiss cheese can be a delicious, satisfying, and nutritious addition to your diet—bringing both flavor and valuable nutrients to your meals and snacks.

Sources:

• USDA FoodData Central – Nutritional Database
• PubMed Central – National Institutes of Health Database
• U.S. Dietary Guidelines for Americans
• NIH Office of Dietary Supplements
• U.S. Food and Drug Administration