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.
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 48