Dairy & Eggs
Swiss Cheese
Overview
Why eat Swiss cheese?
Swiss cheese packs a lot of nutrition into a small slice: protein, calcium, zinc, selenium and vitamin B12 all arrive in meaningful amounts. It is also rich and calorie-dense, with a fair share of saturated fat, so it works best as a flavorful accent rather than something eaten by the handful.
Good to know: Each slice carries about 5 g of saturated fat (26% DV) and 110 calories, so keep portions to a slice or two; Swiss is lower in sodium than most cheeses at 52 mg per slice.
Protein in every slice
One 28 g slice supplies 7.6 g of protein (15% DV), the building blocks your body uses to maintain muscle and repair tissue.
Strong calcium contribution
At 890 mg per 100 g (68% DV), Swiss is one of the more calcium-dense cheeses, supporting bone structure and normal nerve and muscle function.
B12, zinc and selenium
A slice delivers 36% DV of vitamin B12 plus zinc and selenium, nutrients involved in red blood cell formation, immune defense and antioxidant enzymes.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in Swiss cheese?
Calories
393kcal
Protein
27g
Carbs
1.4g
Fat
31g
Fiber
0g
Sugars
0g
Minerals
- Calcium890 mg68%
- Iron0.13 mg1%
- Magnesium33 mg8%
- Phosphorus574 mg46%
- Potassium72 mg2%
- Sodium187 mg8%
- Zinc4.4 mg40%
- Copper0.05 mg5%
- Selenium30 µg55%
Vitamins
- Vitamin A288 µg32%
- Vitamin E0.6 mg4%
- Vitamin K1.4 µg1%
- Thiamin (B1)0.01 mg1%
- Riboflavin (B2)0.3 mg23%
- Niacin (B3)0.06 mg0%
- Vitamin B60.07 mg4%
- Folate10 µg3%
- Vitamin B123.1 µg128%
Other compounds
- Omega-3 ALA0.13 g
- Omega-3 EPA<0.01 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Cheese, swiss” (SR Legacy, FDC ID 171251).View the USDA record ↗ (opens in a new tab).