Calories in Swiss Cheese: Nutritional facts for Swiss Cheese Types

One hundred grams (3.5 oz) of Swiss cheese contains 392 calories.

One kilogram (2.2 lbs) of Swiss cheese contains 3920 calories.

The calorie content of "1 Swiss Cheese" refers to one whole wheel, which varies greatly in size. A traditional Emmental wheel can weigh over 80 kg (176 lbs) and would contain over 313,600 calories. A more common retail block of Swiss cheese, such as a 2 lb (907 g) block, contains 3555 calories.

The calories in one slice of Swiss cheese depend on its thickness and the brand. One standard slice (21 g or 0.75 oz) of Kraft Natural Swiss Cheese Slices contains 80 calories. One slice (21 g) of Sargento Sliced Swiss Cheese provides 80 calories. A slice of Boar's Head Gold Label Imported Switzerland Swiss Cheese (28 g or 1 oz) contains 110 calories.

Swiss cheese provides some health benefits like supporting strong bones and providing high-quality protein due to its exceptional concentration of calcium and phosphorus. As a hard, aged cheese, it is a dense source of several vital nutrients. A list of the health benefits of Swiss cheese are shown below.

• Excellent Source of Calcium and Phosphorus: Swiss cheese is incredibly rich in calcium and phosphorus, two minerals that work together to build and maintain strong bones and teeth. Dairy products are a major source of bioavailable calcium (Gueguen L, Pointillart A., 2000, "The Bioavailability of Dietary Calcium").
• High in High-Quality Protein: It is a concentrated source of complete protein, containing all the essential amino acids needed by the body for muscle repair, tissue growth, and enzyme production.
• Rich in Vitamin B12: Swiss cheese is an excellent source of Vitamin B12, which is crucial for red blood cell formation, maintaining a healthy nervous system, and DNA synthesis.
• Lower in Sodium than Many Cheeses: Compared to many other aged cheeses like cheddar, feta, or blue cheese, Swiss cheese is naturally lower in sodium, making it a better choice for those monitoring their salt intake.
• Contains Probiotics: The propionibacteria used in the production of Swiss cheese (which create the characteristic holes or "eyes") are considered probiotics. These beneficial bacteria can contribute to a healthy gut microbiome (Thierry A, et al., 2011, "Dairy Propionibacteria: Versatile Probiotics").
• Good Source of Vitamin A: It contains a significant amount of Vitamin A (retinol), which is important for healthy vision, immune function, and skin integrity.
• Provides Zinc: Swiss cheese is a good source of zinc, a mineral vital for a strong immune system, wound healing, and cell division.
• Virtually Lactose-Free: The aging and fermentation process breaks down nearly all of the lactose in Swiss cheese, making it a well-tolerated dairy option for most individuals with lactose intolerance.

Swiss cheese has been known to cause some unwanted effects like contributing to high saturated fat intake and potential issues for those with milk allergies due to its dairy origin. A list of the downsides of Swiss cheese are shown below.

• High in Saturated Fat: Swiss cheese is high in saturated fat. Diets high in saturated fat are associated with elevated LDL ("bad") cholesterol levels and an increased risk of cardiovascular disease (Siri-Tarino PW, et al., 2010, "Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease").
• High in Calories: Due to its high fat and protein content and relatively low moisture, Swiss cheese is a calorie-dense food. Overconsumption without accounting for the calories can contribute to weight gain.
• Contains Dairy Allergens: As a cow's milk cheese, Swiss cheese contains dairy proteins like casein and whey, which can cause allergic reactions in individuals with a milk allergy.
• High in Tyramine: As an aged cheese, Swiss cheese contains tyramine. This compound can trigger migraines in susceptible individuals and can cause a dangerous hypertensive crisis in people taking monoamine oxidase inhibitors (MAOIs).

Yes, Swiss cheese contains a significant amount of cholesterol. A 100 g (3.5 oz) serving of Swiss cheese provides 92 mg of cholesterol, which is 31% of the Daily Value (DV). While dietary cholesterol is no longer considered the primary driver of high blood cholesterol for most people (saturated and trans fats have a greater impact), individuals with specific health conditions like familial hypercholesterolemia or those who are "hyper-responders" to dietary cholesterol are often advised to limit their intake. The American Heart Association's 2019 guidelines on lifestyle management to reduce cardiovascular risk do not set a specific daily limit for dietary cholesterol but recommend an overall heart-healthy dietary pattern that is low in saturated fat and cholesterol (Arnett DK, et al., 2019, "2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease"). Therefore, while one serving is acceptable for most, its cholesterol content should be considered as part of a whole diet.

Yes, Swiss cheese can be good for you when consumed in moderation as part of a balanced diet. It is a highly nutrient-dense food, offering an exceptional amount of calcium and phosphorus for bone health, high-quality protein, and significant levels of Vitamin B12. It is also notably lower in sodium than many other popular aged cheeses. The benefits of fermented dairy products like cheese for providing bioavailable nutrients are well-recognized. However, these benefits must be weighed against its high content of saturated fat and calories. A review by Tunick MH and Van Hekken DL (2014), "Dairy Products and Health: Recent Insights," discusses the complex nutrient matrix of cheese and its effects on health. A preferred consumption rate is a small serving, such as one to two slices (21-42 g), which can provide a significant nutritional boost without contributing an excessive amount of saturated fat.

The calories in Swiss-style cheeses vary based on the specific type, which reflects differences in milk fat content, moisture levels, and aging time. Traditional, authentic European varieties are often the highest in calories. Gruyère and Emmental, both originating in Switzerland, are calorie-dense, ranging from 400 to 420 calories per 100g, due to their production from rich cow's milk and the concentration of fat and protein during aging. Standard American-made Swiss cheese is slightly lower, at around 392 calories per 100g. Milder, softer versions like Baby Swiss are very similar in calories, while Norwegian Jarlsberg is often slightly lower, around 350-370 calories per 100g. The lowest calorie option by a significant margin is reduced-fat Swiss cheese, which can have as few as 250-300 calories per 100g because much of the high-calorie milk fat has been removed.

Yes, Swiss cheese is classified as a hard or semi-hard cheese. Its production process involves pressing the curds to remove a significant amount of whey, followed by a period of aging that lasts from a few months to over a year. This results in a firm, dense texture and a relatively low moisture content. Other well-known hard cheeses include Cheddar, Parmesan, and Manchego. This is in contrast to soft cheeses like Brie, Camembert, or fresh Mozzarella, which have a much higher moisture content and a soft, often creamy texture.

Swiss cheese, with its mild, nutty, and slightly sweet flavor, is not a common ingredient in traditional desserts. Its savory profile is generally less suited for sweet applications compared to softer, milder cheeses like cream cheese or mascarpone. Some creative chefs may use it in savory-sweet cheesecakes or as part of a cheese course with fruit but there are no widespread, standard desserts that feature Swiss cheese as a primary ingredient in mainstream restaurants.

The origin of what is broadly known as "Swiss cheese" lies in the Alpine regions of Switzerland, with its roots dating back centuries. The most iconic Swiss cheese, known for its characteristic holes or "eyes," is Emmental (or Emmentaler). It originated in the Emme valley in the canton of Bern, with its production documented since at least the 13th century. Traditionally, these cheeses were made in large wheels in Alpine dairies during the summer months when cows grazed on mountain pastures. The cheese's distinctive holes are formed during the aging process. Propionibacteria, a specific type of bacteria, consume the lactic acid in the cheese and release carbon dioxide gas. This gas forms bubbles that become trapped in the cheese's rind, creating the famous "eyes." The size of the eyes was historically a mark of quality.

A classic dish that highlights Swiss cheese's unique melting properties and flavor is Cheese Fondue. Originating in Switzerland as a peasant dish, fondue was a way to use up hardened, aged cheese and stale bread during the winter months. The preparation involves melting cheese (traditionally a blend of Gruyère and Emmental) with white wine, garlic, and a touch of cornstarch or flour in a communal pot called a caquelon. The pot is kept warm over a small burner on the table, and diners use long forks to dip cubes of bread into the smooth, melted cheese. Cheese fondue was popularized internationally in the mid-20th century, particularly after being featured at the Swiss Pavilion at the 1964 New York World's Fair. It became a social dining fad in the United States in the 1970s and remains a beloved communal meal, perfectly showcasing the nutty, savory flavor and excellent melting quality of Swiss cheeses.