Cheese holds a significant place in the diets of people globally, serving as a versatile ingredient in various cuisines. Among the many types available, cheeses originating from Switzerland are often categorized as Swiss cheese. In countries like Australia and Canada, this cheese is recognized for its unique characteristics. In contrast, in the United States, Swiss cheese typically refers to a pale yellow, slightly firm variety crafted from cow’s milk, drawing inspiration from the famous Emmental cheese found in Switzerland. Renowned for its signature holes created by bacterial activity, this cheese also boasts a sharp flavor profile. Despite its delicious taste, there are numerous nutrients packed within, raising the question of its health implications.

This article delves into the health benefits of Swiss cheese while also addressing any potential drawbacks associated with its consumption.

What is Swiss Cheese?

Swiss cheese, particularly the American variant, draws inspiration from Switzerland’s famed pale yellow cheese known as Emmental, characterized by its distinctive holes referred to as “eyes.” This type of cheese diverges from the traditional Emmental in that it is produced without the rind, resulting in a milder flavor profile. The cheese-making process begins with the fermentation of cow's milk, utilizing specific bacteria to create cheese curds. These curds are then separated from the whey, compacted, and enriched with salt along with another strain of bacteria. Following this, the mixture is allowed to ripen, developing its flavor until it reaches the ideal state for consumption.

During fermentation, the bacteria convert lactose (milk sugar) into lactic acid, which plays a vital role in shaping the cheese's texture and taste. Swiss cheese is classified as a semi-hard cheese, maintaining its structure effectively even at elevated temperatures. This versatile cheese can be incorporated into various dishes such as sandwiches, burgers, pastries, omelets, pasta, and fondue, making it a popular choice for culinary enthusiasts.

Ultimately, Swiss cheese serves as an American adaptation that mimics the qualities of Emmental cheese from Switzerland. It boasts a distinctive sharp flavor—albeit milder than that of traditional Emmental—alongside its pale yellow hue and unique holes. This cheese shines in applications like sandwiches, croissants, and a multitude of other recipes.

Nutrition of Swiss Cheese

Swiss cheese stands out as an excellent source of both protein and calcium. While it contains a considerable amount of saturated fat, it tends to have lower sodium levels when compared to many other widely enjoyed cheeses.

A single slice, which is roughly equivalent to 100 grams, of Swiss cheese delivers the following nutritional benefits:

• Calories: 392
• Protein: 27 grams
• Carbohydrates: 1.8 grams
• Fat: 32 grams
• Saturated Fat: 18 grams
• Calcium: 25% of the Daily Value (DV)
• Magnesium: 2.5% of the DV
• Phosphorus: 16% of the DV
• Sodium: 2% of the DV
• Zinc: 8% of the DV
• Vitamin A: 10% of the DV
• Vitamin B12: 16% of the DV

As highlighted, Swiss cheese is not only rich in protein and calcium but also provides notable quantities of phosphorus and essential vitamins A and B12. Additionally, Swiss cheese contributes valuable minerals such as zinc and phosphorus, making it particularly beneficial for those seeking to enhance their protein and calcium intake.

Health Benefits of Swiss Cheese

Swiss cheese is packed with an array of essential nutrients that play a crucial role in maintaining a balanced diet.

An Excellent Source of Protein

Protein serves as the fundamental building block for muscles, tissues, skin, and hair, and is vital for the growth, repair, and optimal functioning of your cells. Animal-based proteins, such as those found in Swiss cheese, are often considered superior to plant-based options due to their complete nutritional profile, containing all nine essential amino acids that the body cannot synthesize on its own. Therefore, it is necessary to obtain these amino acids through dietary sources. Consuming adequate protein may support weight management by promoting a sense of fullness for extended periods.

A three-month study involving 118 overweight adults examined the effects of a high-protein diet — approximately 1.34 grams of protein per kilogram (0.6 grams per pound) of body weight daily — against a standard protein intake of 0.8 grams per kilogram (0.36 grams per pound) per day. Participants in the high-protein group experienced a notable 7% reduction in body weight, compared to a 5% weight loss in the standard protein group, alongside significant improvements in blood sugar, cholesterol, and triglyceride levels. Moreover, several studies indicate that high-protein, dairy-based snacks, such as Swiss cheese, contribute to improved appetite regulation and a reduction in overall food intake, in contrast to snacks that are high in fats or carbohydrates. While specific protein requirements vary based on individual health, age, and physical activity, it is generally recommended that adults consume at least 0.8 grams of protein per kilogram (0.36 grams per pound) of body weight each day. For instance, this translates to roughly 55 grams of protein for an individual weighing 150 pounds (68 kg). Incorporating a slice or two of Swiss cheese into your diet can effectively boost your protein intake and help you feel satiated between meals.

Rich in Calcium Content

Just a single slice of Swiss cheese provides approximately 25% of your daily recommended intake of calcium. This essential mineral is absorbed by your body from dairy sources much more efficiently compared to most plant-based foods, like broccoli  or spinach . A comprehensive review encompassing 59 studies revealed that calcium consumption exceeding 800 mg daily is associated with a modest increase in bone mineral density. Insufficient bone mineral density can elevate the risk of fractures. While calcium alone might not lead to substantial enhancements in bone mineral density, incorporating calcium-rich foods into your diet can safeguard bone health, irrespective of your age. Moreover, calcium intake surpassing 1,000 mg daily has been linked with better insulin sensitivity, improved cholesterol levels, and regulated blood pressure.

Low Lactose Content

Lactose is a type of sugar present in dairy products. Your body uses an enzyme known as lactase to digest it into simpler sugar molecules. Individuals with lactose intolerance do not produce sufficient amounts of this enzyme. If you suffer from this condition and consume excessive lactose, you may encounter symptoms such as bloating, diarrhea, gas, and abdominal discomfort. However, it's important to note that most individuals with lactose intolerance do not need to eliminate dairy entirely. Typically, they can tolerate about 12 to 15 grams of lactose per day. Swiss cheese is particularly low in lactose, with just 0.4 grams per slice, making it an excellent choice for those facing lactose intolerance, though it’s wise to monitor the quantity consumed. In addition to being a fantastic source of protein, Swiss cheese also provides calcium, which may help enhance feelings of satiety and support bone health, respectively. When consumed in moderation, it serves as a viable option for individuals dealing with lactose intolerance.

Potential Downsides of Swiss Cheese

Similar to many other foods, consuming Swiss cheese in large quantities may lead to some health concerns.

High Saturated Fat Content

This cheese contains about 23% of the Daily Value (DV) for saturated fat. Research indicates that a diet rich in saturated fats could elevate levels of LDL (often referred to as bad cholesterol), potentially increasing the risk of plaque accumulation in arteries. This, in turn, can contribute to blood clots and heightened blood pressure. 

A six-day study highlighted that individuals with overweight or obesity who replaced a typical Western diet high in saturated fats with one that incorporated walnuts saw notable health improvements. The walnut-enriched diet was lower in saturated fats yet higher in mono- and polyunsaturated fats. Participants on the walnut diet experienced a significant reduction in blood pressure and a slight drop in total cholesterol compared to those on the Western diet. Despite concerns surrounding saturated fat, an increasing number of studies suggest there may not be a substantial link between saturated fat intake and heart disease. Nevertheless, dietary recommendations from various health authorities, including Health Canada, advocate for limiting saturated fat consumption by opting for low-fat dairy options and lean proteins while reducing intake of sweets and high-fat treats. Consulting a healthcare professional or a registered dietitian can provide personalized dietary advice tailored to your individual health needs.

May Increase Your Sodium Intake

A diet high in sodium can pose risks such as high blood pressure and cardiovascular disease. Each slice (approximately 28g) of Swiss cheese provides about 2% of the DV for sodium, which is lower than many other cheeses like cheddar (8% of the DV) and feta (14% of the DV); however, sodium content can differ among brands. Despite this, excessive consumption of Swiss cheese could lead to an increased sodium intake.

In a five-year study contrasting diets with regular salt versus those using salt substitutes, participants aged 60 and older who had high blood pressure exhibited reduced blood pressure, stroke, and heart disease risk while following the salt substitute regimen. For those needing to monitor sodium levels, being mindful of portion sizes is essential. Aim for no more than 1 to 2 slices (28-56 grams) of Swiss cheese at a time to help manage sodium intake. While Swiss cheese can be a healthy addition to your diet when enjoyed in moderation, some individuals may need to be cautious of its saturated fat and sodium levels. Limiting your intake to 1 to 2 slices (28-56 grams) per sitting can assist in maintaining appropriate portion sizes.

The Bottom Line

Swiss cheese, a mildly firm and pale yellow cheese, bears resemblance to Emmental, offering a delightful addition to various dishes. This cheese is particularly abundant in protein and calcium while being low in lactose, making it an excellent option for many individuals. Furthermore, it provides essential nutrients such as zinc, phosphorus, and vitamins A and B12, which are vital for overall health. However, it's important to be aware that the saturated fat and sodium content can contribute to adverse health effects if consumed in excess. Incorporating Swiss cheese into your meals, whether in a sandwich or an omelet, can enhance your diet significantly, provided it is enjoyed in moderation.