Calories in Swiss Cheese: Nutrition Facts & Serving Sizes
Per 1 cup, melted (244g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One slice of Swiss cheese (28g) contains about 110 calories with 7.6g of protein, 8.7g of fat, and 0.4g of carbs. Per 100g, Swiss cheese provides 393 calories with 27g of protein, 31g of fat, and 1.4g of carbs. Swiss cheese is a high-protein, low-carb cheese well suited for fitness and keto eating patterns. The standout micronutrient is calcium at 890mg per 100g, covering about 89% of the daily recommended intake per 100g. Vitamin B12 is at 3.1mcg per 100g (about 129% daily value) and zinc provides 4.4mg per 100g. Selenium contributes 30mcg per 100g. Swiss cheese is characterized by its distinctive holes (formed during fermentation) and mild, nutty flavor. For anyone counting macros, a single slice provides 7.6g of protein at 110 calories, making it one of the more protein-efficient cheese options.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, melted (244g) | 958.9 | 65.9g | 3.4g | 75.6g | 0g |
| 1 cup, shredded (108g) | 424.4 | 29.2g | 1.5g | 33.5g | 0g |
| 1 cubic inch (15g) | 59 | 4.1g | 0.2g | 4.7g | 0g |
| 1 oz (28g) | 111.6 | 7.7g | 0.4g | 8.8g | 0g |
| 1 cup, diced (132g) | 518.8 | 35.6g | 1.8g | 40.9g | 0g |
| 1 slice (1 oz) (28g) | 110 | 7.6g | 0.4g | 8.7g | 0g |
| 100g | 393 | 27g | 1.4g | 31g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 393 | 20% |
| Protein | 27g | 54% |
| Total Fat | 31g | 40% |
| Saturated Fat | 18.2g | 91% |
| Trans Fat | 1g | |
| Total Carbohydrates | 1.4g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 187mg | 8% |
| Cholesterol | 93mg | 31% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 18.2g | 6% |
| Trans Fat | 1g | 0% |
| Cholesterol | 93mg | 31% |
| Calcium | 890mg | 68% |
| Iron | 0.1mg | 1% |
| Potassium | 72mg | 2% |
| Vitamin A | 288mcg | 32% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 3.1mcg | 129% |
| Magnesium | 33mg | 8% |
| Phosphorus | 574mg | 46% |
| Zinc | 4.4mg | 40% |
| Selenium | 30mcg | 55% |
| Folate | 10mcg | 3% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Swiss Cheese
Swiss cheese provides an impressive nutrient profile relative to its calorie content. The 890mg of calcium per 100g is one of the highest concentrations in any food, covering nearly 90% of the daily recommendation. Calcium is essential for bone density, muscle contraction, nerve signaling, and blood clotting. For those training heavily, maintaining adequate calcium intake supports long-term skeletal health and reduces fracture risk.
The 27g of protein per 100g makes Swiss cheese one of the most protein-dense foods available. Protein from dairy is complete, containing all essential amino acids including leucine, which is the primary amino acid trigger for muscle protein synthesis. A slice of Swiss cheese adds 7.6g of high-quality protein to any meal without any carbohydrates.
Vitamin B12 at 3.1mcg per 100g exceeds the 2.4mcg daily recommended intake per 100g serving. B12 is essential for red blood cell formation, DNA synthesis, and nervous system function. It is only found in animal foods, making dairy a key source for those not taking supplements.
Zinc at 4.4mg per 100g contributes significantly toward the 8 to 11mg daily recommendation for adults. Zinc supports hormone synthesis, immune function, wound healing, and protein metabolism. Selenium at 30mcg per 100g is about 55% of the daily target and functions as an antioxidant through selenoproteins.
Dietary Considerations
Swiss cheese is naturally gluten-free and suitable for vegetarians. It is keto-friendly with only 1.4g of carbs per 100g, making it one of the best cheese options for low-carb diets. Swiss cheese is not vegan. For weight loss, Swiss cheese can be included in a calorie-controlled diet in single-slice portions. At 110 calories per slice with 7.6g of protein, it provides good satiety per calorie compared to most snack foods. Swiss cheese is lower in sodium than many cheeses at 187mg per 100g.
Daily Intake (100g)
100g of swiss cheese provides 20% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in Swiss cheese?
One slice of Swiss cheese (28g) has about 110 calories. Per 100g, Swiss cheese contains 393 calories. A cup of shredded Swiss cheese (108g) has about 424 calories.
Is Swiss cheese good for building muscle?
Yes, Swiss cheese is a solid muscle-building food. It provides 27g of complete protein per 100g, including leucine to trigger muscle protein synthesis. Adding Swiss cheese to meals is an easy way to increase protein and calcium intake simultaneously.
How much protein in Swiss cheese?
Swiss cheese contains 27g of protein per 100g. One slice (28g) provides about 7.6g. A cup of shredded Swiss (108g) provides about 29.2g. It is one of the most protein-dense cheeses available.
Is Swiss cheese keto-friendly?
Yes, Swiss cheese is excellent for keto. With only 1.4g of carbs per 100g and 0g of sugar, it fits easily into any low-carb eating plan. It is high in fat and protein, making it a satisfying keto-friendly food.
How does Swiss cheese compare to cheddar?
Swiss cheese is slightly lower in calories than cheddar (393 vs. about 402 per 100g) and similar in fat. Swiss has more calcium and vitamin B12. Cheddar is higher in sodium. Both are excellent protein and calcium sources for those who eat dairy.
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