Food guide

Swiss Cheese

A holey Alpine-style cheese, naturally lower in sodium than many cheddar-type cheeses.

DairyProtein-Rich

Swiss Cheese, a nutrient-dense dairy food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of swiss cheese for fair comparison. Typical serving: 30 g — 118 kcal per 30 g serving.

Nutrition information for Swiss Cheese
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	393 kcal	118 kcal	100 kcal
Protein	27 g	8.1 g	6.9 g
Carbohydrate	1.3 g	0.4 g	0.3 g
Fat	31 g	9.3 g	7.9 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of swiss cheese, with a typical serving and FDA Daily Value for adults.

Micronutrients for Swiss Cheese
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	288 µg	86.4 µg	32%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.6 mg	0.18 mg	4%
Vitamin K	1.4 µg	0.42 µg	1%
Thiamin	0.011 mg	0.003 mg	<1%
Riboflavin	0.3 mg	0.09 mg	23%
Niacin	0.064 mg	0.019 mg	<1%
Vitamin B6	0.071 mg	0.021 mg	4%
Folate	10 µg	3 µg	3%
Vitamin B12	3.1 µg	0.93 µg	129%
Pantothenic acid	0.35 mg	0.11 mg	7%
Choline	13.8 mg	4.1 mg	3%
Minerals
Calcium	890 mg	267 mg	68%
Iron	0.13 mg	0.039 mg	<1%
Magnesium	33 mg	9.9 mg	8%
Phosphorus	574 mg	172 mg	46%
Potassium	72 mg	21.6 mg	2%
Sodium	187 mg	56.1 mg	8%
Zinc	4.4 mg	1.3 mg	40%
Selenium	30 µg	9 µg	55%
Copper	0.047 mg	0.014 mg	5%
Manganese	0.026 mg	0.008 mg	1%

Source: USDA FoodData Central — Cheese, swiss

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat swiss cheese?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
A holey Alpine-style cheese, naturally lower in sodium than many cheddar-type cheeses.

How to include it

Use as a protein side or in cooking rather than as a sweetened dessert.
Typical pairing ideas: Rye bread, Mustard, Apple.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.