Swiss Cheese: Calories, Nutrition Facts, and Health Benefits (2026)
1 oz of Swiss cheese has 110 calories, 0 g fiber and 0 mg vitamin C. Full swiss cheese nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Swiss cheese contains 110 calories and 7.5 g of protein per 1 oz (28 g). It has 0.4 g of carbs and 8.6 g of fat, making it a good source of calcium with 221 mg per serving.
This page provides an overview of the nutritional profile of Swiss cheese, including its calorie content, macronutrient breakdown, and health benefits. It also examines how Swiss cheese fits into various dietary goals and its glycemic impact.
Swiss Cheese Nutrition Facts (Per Serving and Per 100 g)
The following table outlines the detailed nutrition facts for Swiss cheese per 1 oz (28 g) and per 100 g.
Values are for 1 oz (28 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 110 | 393 | 6% |
| Protein | 7.5 g | 26.9 g | 15% |
| Carbohydrates | 0.4 g | 1.4 g | 0% |
| Fiber | 0.0 g | 0.0 g | 0% |
| Sugar | 0.4 g | 1.4 g | - |
| Fat | 8.6 g | 30.6 g | 11% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 22 mg | 77 mg | 0% |
| Saturated Fat | 5.0 g | 17.8 g | 25% |
| Calcium | 221 mg | 791 mg | 17% |
| Sodium | 54 mg | 192 mg | 2% |
About 1% of swiss cheese calories come from carbohydrates, 28% from protein and 71% from fat.
Swiss Cheese by Health Goal
The by-goal ratings section evaluates Swiss cheese based on common health and dietary objectives.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 110 calories per serving |
| Blood sugar / diabetes | Excellent | Glycemic load of about 0 per serving |
| Bone health | Good | Provides 221 mg calcium (17% DV) for bones |
| Digestion | Good | Yogurt and kefir add probiotics; the lactose in dairy bothers some people |
| Heart health | Good | Calcium and protein; lower-fat options cut the saturated fat |
| Muscle gain | Fair | Modest protein at 7.5 g per serving |
Swiss Cheese and Blood Sugar
Glycemic index: 0. Glycemic load: 0 per serving.
Swiss Cheese has a glycemic load of about 0 per serving, so it has minimal effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.
How Swiss Cheese Compares to Other Dairy and Alternatives
The comparison table highlights how Swiss cheese stacks up against other dairy products and alternatives.
| Food (per 100 g) | Calories | Protein (g) | Fat (g) | Calcium (mg) |
|---|---|---|---|---|
| Swiss Cheese | 393 | 26.9 | 30.6 | 791 |
| Cheddar Cheese | 403 | 22.9 | 33.3 | 710 |
| Mozzarella | 300 | 22.2 | 22.4 | 505 |
| Parmesan | 431 | 38.5 | 29.0 | 1184 |
Swiss Cheese Myths, Checked
Swiss cheese is as salty as most cheese , Misleading. Swiss is one of the lower-sodium cheeses, about 50 mg per ounce.
The holes mean lower quality , False. The holes (eyes) come from bacteria producing gas during aging.
How to Track Swiss Cheese
Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log swiss cheese accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 oz of Swiss cheese?
One ounce of Swiss cheese contains 110 calories. This makes it a relatively moderate-calorie option among cheeses, suitable for various diets.
Is swiss cheese good for weight loss?
Swiss cheese can be part of a weight loss plan when consumed in moderation. Its high protein content, at 7.5 g per ounce, can help with satiety.
Can people with diabetes eat swiss cheese?
People with diabetes can eat Swiss cheese as it has a glycemic load of about 0. This means it does not significantly impact blood sugar levels.
How much calcium is in swiss cheese?
Swiss cheese provides 221 mg of calcium per 1 oz serving. This contributes to its reputation as a good source of calcium for bone health.
Is swiss cheese high in sugar?
Swiss cheese contains only 0.4 g of sugar per ounce, making it a low-sugar cheese option. This can be beneficial for those monitoring their sugar intake.
Is Swiss cheese lower in sodium?
Swiss cheese has 54 mg of sodium per ounce, which is lower than many other cheeses. This can make it a better choice for those watching their sodium consumption.
Key Takeaways
- Swiss cheese contains 110 calories per ounce.
- It has 7.5 g of protein and 8.6 g of fat.
- Calcium content is notable at 221 mg per serving.
- The glycemic load is about 0, making it diabetes-friendly.
- Sugar content is low at 0.4 g per ounce.
- Sodium is relatively low at 54 mg per serving.
Ready to Transform Your Nutrition Tracking?
Join millions who have transformed their health journey with Nutrola!