How Many Calories in Swiss Cheese? Nutrition Facts & Macros
One slice of Swiss cheese (28 g) has 110 calories
Protein 7.5g · Carbs 0.4g · Fat 8.7g
Swiss cheese is an iconic semi-hard cheese known for its characteristic holes (eyes) and nutty, mild flavor. At 393 kcal per 100 g, it provides the highest protein among common cheeses (26.96 g) with very low carbs (1.44 g). Originally from the Emmental valley in Switzerland, this cheese has remarkably low sodium (187 mg) compared to other cheeses. Swiss cheese is about 38% water.
1644 kJ · per 100g · Water: 37.59 g
Calorie Calculator: Swiss Cheese
28 g Swiss Cheese contains 110 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 slice (28 g) | 110 kcal | 7.5g | 0.4g | 8.7g |
| 1 cup shredded (108 g) | 424 kcal | 29.1g | 1.6g | 33.5g |
| 100 grams | 393 kcal | 27g | 1.4g | 31g |
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Swiss Cheese — Nutrition Facts
| Swiss Cheese | per 100g |
|---|---|
| Calories | 393 kcal |
| Protein | 26.96 g |
| Fat | 30.99 g |
| Carbs | 1.44 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 187 mg |
| Potassium | 72 mg |
| Magnesium | 33 mg |
| Phosphorus | 574 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.071 mg |
| Folate | 10 mcg |
| Manganese | 0.026 mg |
| Water | 37.59 g |
Source: USDA FoodData Central (FDC ID: 171251) · Data verified April 2026
Variations
Swiss cheese (natural)
393 calories per 100 g. Natural Swiss/Emmental cheese with characteristic holes (eyes). Nutty, mild flavor that intensifies with aging. The highest protein among common cheeses (26.96 g) with very low sodium (187 mg). Traditional Swiss cheese aged 4-14 months.
Swiss cheese (processed)
About 334 calories per 100 g — 15% fewer calories than natural Swiss. Processed Swiss cheese slices are milder in flavor and melt more evenly. Lower protein and fat due to added moisture and emulsifiers. Convenient for sandwiches and burgers but less nutritious than natural Swiss.
Dietary Perspectives
For Weight Loss
Moderate at 393 kcal per 100 g — one slice (28 g) has 110 kcal. Highest protein among common cheeses (26.96 g) provides excellent satiety. Lower sodium (187 mg) than cheddar (621 mg) or gouda (819 mg) — less water retention. Use thin slices for flavor. The nutty, mild flavor means less is needed to satisfy.
For Athletic Performance
Best cheese for protein — 26.96 g per 100 g, more than cheddar (22.87 g) and gouda (24.94 g). Outstanding phosphorus (574 mg) for bone health. A slice provides 7.6 g protein. Lower sodium (187 mg) than most cheeses helps with cleaner hydration. Good in post-workout sandwiches and omelets.
For Keto
Excellent for keto — only 1.44 g carbs per 100 g. A slice (28 g) has 0.4 g carbs. High fat (30.99 g) and protein (26.96 g) fit keto macros perfectly. The characteristic holes make it fun for keto wraps with lettuce. Melts beautifully on keto burgers. Even fewer carbs than cheddar (3.37 g) and gouda (2.22 g).
Frequently Asked Questions
How many calories are in Swiss cheese?
One slice (28 g) of Swiss cheese contains approximately 110 calories. Per 100 g, Swiss cheese has 393 calories (1644 kJ). Most of the calories come from fat (30.99 g per 100 g), followed by protein (26.96 g). With only 1.44 g of carbs per 100 g, Swiss cheese is one of the lowest-carb cheeses available.
How much protein is in Swiss cheese?
One slice (28 g) of Swiss cheese provides about 7.6 g of protein. Per 100 g, Swiss cheese contains 26.96 g of protein — the highest among common cheeses, beating cheddar (22.87 g) and gouda (24.94 g). It is also exceptionally rich in phosphorus (574 mg per 100 g), which supports bone and teeth health.
Is Swiss cheese healthy?
Swiss cheese offers excellent protein (26.96 g per 100 g) and outstanding phosphorus (574 mg). It has remarkably low sodium (187 mg per 100 g) — far less than cheddar (621 mg) or gouda (819 mg), making it the best cheese choice for sodium-conscious diets. One slice (28 g) provides 7.6 g protein at about 110 kcal. The saturated fat is 18.22 g per 100 g.
Why does Swiss cheese have holes?
The characteristic holes (called 'eyes') in Swiss cheese are created by Propionibacterium freudenreichii bacteria during the aging process. These bacteria produce carbon dioxide gas as they consume lactic acid, forming bubbles in the cheese that become the holes. The size and number of eyes depend on aging time, temperature, and acidity. A Swiss cheese with many large holes is considered well-aged.
Is Swiss cheese keto-friendly?
Yes — Swiss cheese is excellent for keto with only 1.44 g of carbs per 100 g. A single slice (28 g) has just 0.4 g of carbs. The high fat (30.99 g) and top-tier protein (26.96 g) fit keto macros perfectly. Even lower carbs than cheddar (3.37 g) and gouda (2.22 g), making Swiss one of the most keto-friendly cheeses available.
Swiss cheese vs cheddar — what's the difference?
Per 100 g, Swiss cheese has fewer calories than cheddar (393 vs 403 kcal) and significantly more protein (26.96 g vs 22.87 g). Swiss has fewer carbs (1.44 g vs 3.37 g) and much less sodium (187 mg vs 621 mg). Swiss cheese has a mild, nutty flavor with holes, while cheddar is sharper and denser. Both are excellent for keto, but Swiss wins on protein and sodium.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Swiss Cheese | 393 | 26.96g | 1.44g | 30.99g |
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
| Gouda | 356 | 24.94g | 2.22g | 27.44g |
| Brie | 334 | 20.75g | 0.45g | 27.68g |
| Mozzarella (Whole Milk) | 299 | 22.17g | 2.4g | 22.14g |
per 100g
Per 100 g, Swiss cheese has 393 kcal — slightly less than cheddar (403 kcal) and more than gouda (356 kcal). Swiss cheese leads in protein (26.96 g) over cheddar (22.87 g) and gouda (24.94 g), with dramatically lower sodium (187 mg vs 621 mg and 819 mg).
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