Cheese, swiss
FDC 171251cup, diced (132 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 48 · +13 vs Dairy & eggs medianSwiss cheese scores 48 of 100 on the Nutrient Density Score, a Fair band that still puts it 12th of 60 in the Dairy & eggs category. The standout numbers are calcium at 68% DV and protein at 54% DV, with vitamin A adding another 32% DV, a profile that reflects how concentrated milk solids become once the whey is drained off.
It is the cheese most at home sliced onto a sandwich, melted over eggs, or diced into a salad, with a cup diced (132 g) counting as a full serving. The tradeoff is saturated fat, at 18.2 g per 100 g, which is high enough that portion size matters more here than with lower-fat dairy options.
See how this score is calculated, build a plate around cheese, swiss, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 393 kcal | 20% |
| Total fat | 31 g | 40% |
| Saturated fat | 18 g | 91% |
| Cholesterol | 93 mg | 31% |
| Sodium | 187 mg | 8% |
| Carbohydrate | 1.4 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 27 g | 54% |
| Potassium | 72 mg | 2% |
| Calcium | 890 mg | 68% |
| Iron | 0.13 mg | 1% |
| Magnesium | 33 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 288 µg | 32% |
| Vitamin E | 0.6 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 519 kcal | 26% |
| Total fat | 41 g | 52% |
| Saturated fat | 24 g | 120% |
| Cholesterol | 123 mg | 41% |
| Sodium | 247 mg | 11% |
| Carbohydrate | 1.9 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 36 g | 71% |
| Potassium | 95 mg | 2% |
| Calcium | 1175 mg | 90% |
| Iron | 0.17 mg | 1% |
| Magnesium | 44 mg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 380 µg | 42% |
| Vitamin E | 0.79 mg | 5% |
Source: USDA FoodData Central · Public domain
FDC 171251Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cheese substitute, mozzarellaDensity 49 vs 48Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin DDensity 50 vs 48Egg, whole, cooked, hard-boiledDensity 56 vs 48Original analysis by NutriVerdict
In the kitchen and how to use it
Swiss cheese has a firm, sliceable texture and a mild, slightly nutty flavor with characteristic holes, which makes it a natural fit for a ham and cheese sandwich, melted over a burger, or folded into an omelet. Its flavor is gentle enough not to overpower other ingredients, so it works equally well grated over casseroles, melted into a fondue-style dip, or paired simply with crackers and fruit like apples or grapes on a cheese board. It melts smoothly without becoming greasy, which is why it shows up so often on grilled sandwiches and in French onion soup.
When buying, a block will keep longer than pre-sliced cheese and lets you cut portions as needed; wrap cut cheese tightly in wax paper or plastic and store it in the refrigerator's cheese drawer where it stays fresher than in the door. Swiss cheese stands out for calcium, supplying about 68% of the Daily Value per 100 g, along with 54% for protein (27 g per 100 g), making it a way to build calcium and protein into a meal through a topping or snack rather than a separate dish. At 393 calories per 100 g it's calorie-dense, so a slice or two on a sandwich goes a long way toward those numbers without needing a large portion.
Frequently asked questions about cheese, swiss
How many calories are in Swiss cheese?
Swiss cheese has 393 calories per 100 g, with a cup of diced cheese (132 g) representing a typical serving.
Is Swiss cheese a good source of calcium?
Yes, it provides about 68% of the Daily Value for calcium per 100 g, one of its standout nutrients.
How do you store Swiss cheese?
Wrap cut portions tightly in wax paper or plastic wrap and keep them in the refrigerator, ideally in the cheese drawer, to slow drying out.