Frederic Melton
Swiss cheese is a popular variety of cheese, known for its distinctive flavour and appearance. It is a good source of protein and calcium and also contains other essential nutrients such as phosphorus, vitamins A and B12, zinc, and lactose. While it is high in saturated fat, it is lower in sodium compared to other cheeses. So, how many calories are in a single slice of Swiss cheese, and is it a healthy snack option?
| Characteristics | Values |
|---|---|
| Calories | 106 |
| Weight | 1 ounce (28 grams) |
| Protein | High |
| Calcium | High |
| Lactose | Low (0.4 grams per slice) |
| Sodium | 2% DV per slice (28 ounces) |
| Phosphorus | High |
| Vitamins | A and B12 |
| Minerals | Zinc and phosphorus |
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What You'll Learn
Swiss cheese is a good source of protein and calcium
A single slice of Swiss cheese contains around 106 calories. However, it is important to remember that Swiss cheese is more than just a calorie source. It is also a good source of protein and calcium, offering several potential health benefits.
Swiss cheese is particularly high in protein, providing all nine essential amino acids, which are the building blocks for muscles, tissues, skin, and hair. This makes it a great option for those looking to increase their protein intake and stay satisfied between meals.
In addition to protein, Swiss cheese is an excellent source of calcium. Consuming just one slice can provide you with about a quarter of your recommended daily calcium intake. Calcium is crucial for bone health, and dairy sources like Swiss cheese are more easily absorbed by the body compared to plant sources such as broccoli or spinach.
Swiss cheese also offers other nutrients, including phosphorus, vitamins A and B12, zinc, and lower levels of lactose. It is lower in sodium than many other popular cheeses, such as cheddar or feta, with only 2% of the daily value of sodium per slice. However, it is important to consume Swiss cheese in moderation due to its saturated fat content, which is approximately 23% of the daily value.
Overall, Swiss cheese is a nutrient-rich food that can be a tasty and healthy addition to your diet when consumed in moderation. Its high protein and calcium content, along with other essential vitamins and minerals, make it a beneficial choice for supporting bone health, muscle growth, and overall nutritional needs.
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It's lower in sodium than other popular cheeses
While the exact number of calories in a single slice of Swiss cheese can vary, a serving of Swiss cheese contains around 106 calories.
Swiss cheese is lower in sodium than other popular cheeses. This is due to the fact that Swiss-style cheeses, such as Emmentaler and Gruyere, require less salt during production. For example, a harder cheese like Swiss contains only 53 mg of sodium per ounce, whereas a serving of full-fat mozzarella has 85 mg of sodium per ounce. Fresh cheeses like mozzarella, cottage cheese, and ricotta are also good options for those seeking lower-sodium choices.
Cheese is often thought of as a food to avoid when reducing sodium intake, as some varieties are very high in salt. However, some cheeses can be included in a low-sodium diet due to their lower salt content. For those seeking to limit their sodium intake, it is recommended to read nutrition labels and choose cheeses with lower sodium content. While it may be challenging to find cheese that is entirely sodium-free, some varieties contain far less added salt than others.
Swiss cheese, with its lower sodium content, can be a satisfying option for those who need to reduce their salt intake but do not want to give up cheese entirely. It is a versatile cheese that can be enjoyed in dishes such as Mushroom-Swiss Turkey Burgers, or simply melted on top of toast. By choosing Swiss cheese and other lower-sodium varieties, individuals can include cheese in their diets while still adhering to specific nutritional requirements.
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Swiss cheese contains saturated fat and lactose
Swiss cheese is a medium-hard cheese made from cow's milk. It has a pale yellow colour and a mild, nutty flavour. It is particularly rich in protein and calcium, with one slice providing around 20% of the required daily calcium intake. Swiss cheese is also a good source of phosphorus, zinc, and vitamins A and B12.
However, Swiss cheese contains saturated fat and lactose, which may be a concern for some people. While the risks are relatively low if consumed in moderation, the saturated fat content of Swiss cheese could lead to negative health outcomes if eaten in excess. Swiss cheese contains approximately 23% of the daily value for saturated fat, and a diet high in saturated fat may increase LDL ("bad") cholesterol, raising the risk of plaque buildup in the arteries. This, in turn, could contribute to blood clots and high blood pressure.
In addition, Swiss cheese contains lactose, which is a type of milk protein. While Swiss cheese is low in lactose compared to other dairy products, it may still be problematic for people with lactose intolerance. Those with lactose intolerance may experience digestive issues such as diarrhoea, belly pain, or excessive bloating after consuming Swiss cheese.
Overall, Swiss cheese can be part of a healthy diet when consumed in moderation. Limiting intake to 1-2 slices (28-56 grams) per sitting can help manage portion sizes and minimise the potential negative effects of saturated fat and lactose consumption.
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It may increase bone mineral density
A slice of Swiss cheese typically contains around 106 calories. While it is a good source of protein and calcium, Swiss cheese also contains saturated fat and sodium, so it should be consumed in moderation as part of a balanced diet.
Swiss cheese may increase bone mineral density due to its high calcium content. Calcium is essential for bone health, and a diet rich in calcium can support bone growth and regeneration. Swiss cheese also contains other nutrients like zinc, phosphorus, and vitamins A and B12, which contribute to overall health.
In addition to calcium, vitamin K2 has been found to improve bone health. A study published in the journal BMJ Nutrition Prevention & Health showed that participants who consumed a daily portion of Jarlsberg cheese, a Swiss-type cheese, exhibited increased signs of bone growth. This suggests that vitamin K2, found in Jarlsberg cheese, may play a role in bone health alongside calcium and vitamin D.
While Swiss cheese can be part of a bone-healthy diet, it is important to note that bone mineral density is influenced by various factors. Engaging in weight-bearing exercises, quitting smoking, and moderating alcohol and caffeine intake are all lifestyle choices that can positively impact bone health. Additionally, ensuring adequate intake of calcium, vitamin D, and other essential nutrients through a balanced diet or supplements can help maintain bone strength and prevent conditions like Osteoporosis.
Overall, Swiss cheese may contribute to increased bone mineral density due to its calcium content, but it should be consumed as part of a holistic approach to bone health that includes exercise, lifestyle choices, and a balanced diet rich in essential nutrients.
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Swiss cheese provides vitamins A and B12
A slice of Swiss cheese typically contains around 106 calories. Swiss cheese is a pale yellow, slightly firm cheese made from cow's milk. It is inspired by Emmental cheese from Switzerland, which has a distinctive rind and a stronger flavour. Swiss cheese is often used in sandwiches and croissants.
Swiss cheese is a good source of vitamins A and B12, as well as minerals such as zinc and phosphorus. Vitamin B12 is an essential nutrient that the body cannot produce, so it must be obtained from dietary sources or supplements. Swiss cheese provides 0.9mcg (36% DV) of vitamin B12 per ounce, or 28% of the DV per large slice (22 grams). This makes it a good option for those who may be at risk of vitamin B12 deficiency, such as vegetarians, pregnant or nursing women, and those with certain health conditions.
Vitamin B12 is necessary for maintaining healthy nerves, supporting the production of DNA and red blood cells, and maintaining typical brain function. It is also a water-soluble vitamin, which means that any excess consumed is stored in the liver for future use. Swiss cheese is also a good source of protein, calcium, and other nutrients, making it a nutritious addition to a balanced diet when consumed in moderation.
In addition to Swiss cheese, other types of cheese that are high in vitamin B12 include Gjetost, Mozzarella, Tilsit, Feta, and Brie. However, it is important to note that consuming too much Swiss cheese may lead to negative health outcomes due to its saturated fat and sodium content. Therefore, it is recommended to enjoy Swiss cheese in moderation as part of a healthy and balanced diet.
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Frequently asked questions
There are 106 calories in a slice of Swiss cheese.
Swiss cheese is a great source of protein, calcium, phosphorus, and vitamins A and B12. It is also lower in sodium than other popular cheeses like cheddar and feta.
Swiss cheese is a good source of protein, with just one slice providing a quarter of your daily protein intake.
Yes, Swiss cheese is low in lactose, containing only 0.4 grams per slice, making it a suitable option for people with lactose intolerance if consumed in moderation.
While Swiss cheese offers various nutrients, it is high in saturated fat, containing approximately 23% of the daily value. Excessive consumption of saturated fat may lead to increased LDL cholesterol and associated health risks.
