How Many Calories in Gruyère Cheese? Nutrition Facts & Macros

100 g of Gruyère cheese contains 413 calories. A single slice (30 g) has approximately 124 calories. One cup of grated Gruyère (100 g) has 413 calories. Most of the energy comes from fat (32.34 g per 100 g), followed by protein (29.81 g), with virtually no carbs (0.36 g). Gruyère is calorie-dense but delivers outstanding protein and calcium per calorie — a 30 g slice provides 8.9 g protein and 303 mg calcium.

Gruyère offers exceptional nutritional value. It is one of the richest calcium sources of any food at 1011 mg per 100 g (101% of the daily value), supporting bone health, muscle function, and nerve signaling. It provides 29.81 g of complete protein per 100 g — higher than most cheeses. Gruyère also delivers significant phosphorus (605 mg), zinc (3.9 mg), vitamin A (271 µg), and vitamin B12 (1.6 µg). As a long-aged cheese (5–12+ months), it is naturally very low in lactose (0.36 g sugar per 100 g), making it suitable for most lactose-sensitive individuals.

Gruyère is one of the best possible cheeses for keto. With only 0.36 g of carbs per 100 g (about 0.1 g per slice), it is virtually carb-free. The high fat content (32.34 g) fits perfectly with keto macros, and the 29.81 g of protein helps meet daily protein targets without triggering excessive gluconeogenesis. Gruyère also provides essential electrolytes — calcium (1011 mg) and sodium (714 mg) — which are commonly depleted during ketosis. A few slices per day make an ideal keto snack.

Gruyère and Swiss cheese (Emmental) are both Swiss alpine cheeses but differ significantly. Per 100 g: Gruyère has 413 kcal, 29.81 g protein, 32.34 g fat, and 0.36 g carbs, while Swiss cheese has 393 kcal, 26.96 g protein, 30.99 g fat, and 1.44 g carbs. Gruyère leads strongly in calcium (1011 mg vs ~791 mg) and protein. Gruyère has a denser, creamier texture without the characteristic holes of Swiss cheese. Gruyère melts more smoothly, making it superior for fondue and gratins.

Gruyère AOP (Appellation d'Origine Protégée) is a legally protected designation ensuring the cheese is produced only in the cantons of Fribourg, Vaud, Neuchâtel, Jura, and part of Bern, Switzerland. The milk must come from cows fed on grass and hay — silage is prohibited. Each wheel weighs 25–40 kg and is aged a minimum of 5 months, with premium varieties aged 12–18+ months. This strict production ensures consistent quality, distinct nutty flavor, and the exceptional nutritional profile including 1011 mg calcium per 100 g.

Gruyère is a semi-hard to hard cheese with excellent keeping qualities. Wrap it tightly in wax paper or parchment, then loosely in plastic wrap or place in an airtight container. Stored this way, it keeps 3–4 weeks in the refrigerator. Avoid storing in direct contact with plastic alone, as this can trap moisture and promote mold. If surface mold appears, cut away at least 2.5 cm around the mold — the rest is safe to eat. Gruyère also freezes well for up to 6 months, though it may become slightly crumbly after thawing and is best used for cooking.