Andy Montoya
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 holey appearance. Swiss cheese is known for its sharp flavour and is often used in sandwiches, croissants, and other dishes. In terms of nutrition, Swiss cheese is a good source of protein, calcium, phosphorus, and vitamins A and B12. It is also lower in sodium compared to other popular cheeses. So, how many calories are in 4 ounces of Swiss cheese?
| Characteristics | Values |
|---|---|
| Calories in 4 oz of Swiss cheese | 188 calories |
| Macronutrient breakdown | 10% carbs, 28% fat, and 62% protein |
| Vitamins | A and B12 |
| Other nutrients | Phosphorus, calcium |
| Lactose content | Low, 0.4 grams per slice |
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What You'll Learn
- Swiss cheese nutrition: 47 calories per ounce, 10% carbs, 28% fat, 62% protein
- Lactose content: Swiss cheese is low-lactose, with 0.4 grams per slice
- Vitamins and minerals: Swiss cheese is a good source of calcium, phosphorus, and vitamins A and B12
- Health benefits: The calcium and protein in Swiss cheese promote feelings of fullness and support bone health
- Downsides: Swiss cheese is high in saturated fat, which may increase LDL cholesterol and the risk of blood clots and high blood pressure
Swiss cheese nutrition: 47 calories per ounce, 10% carbs, 28% fat, 62% protein
Swiss cheese is a tasty treat, but how does it fit into a healthy diet? Well, one ounce of Swiss cheese contains 47 calories, with a macronutrient breakdown of 10% carbohydrates, 28% fat, and 62% protein. This means that in a 4-ounce serving, you'll be consuming approximately 188 calories.
Now, let's delve into the nutritional details of Swiss cheese. Firstly, it's important to acknowledge that the nutritional profile can vary slightly depending on factors such as the cheese-making process and the specific type of Swiss cheese in question. That being said, Swiss cheese is generally considered a good source of protein and fat, contributing to your daily intake of these essential macronutrients.
Protein is crucial for muscle repair and growth, and Swiss cheese offers a substantial amount, with 62% of its calories derived from this nutrient. This is particularly beneficial for those who are physically active or are looking to increase their protein intake.
Moving on to fat, Swiss cheese contributes to your daily intake with 28% of its calories coming from this source. While fat has often been vilified in the dietary world, it's important to remember that moderate amounts of natural fats, such as those found in cheese, can be a part of a healthy diet. These fats contribute to satiety, keeping you fuller for longer, and also aid in the absorption of certain vitamins.
Carbohydrates are present in Swiss cheese, but they make up a minimal part of its nutritional profile, with only 10% of its calories derived from carbs. This characteristic makes Swiss cheese a good option for those watching their carbohydrate intake or managing blood sugar levels, as it is unlikely to cause a significant spike in blood glucose.
Lastly, it's worth noting that Swiss cheese also contains other essential micronutrients, such as calcium, phosphorus, and vitamin A, contributing to its nutritional value. So, when enjoyed in moderation as part of a balanced diet, Swiss cheese can indeed be a nutritious and delicious treat.
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Lactose content: Swiss cheese is low-lactose, with 0.4 grams per slice
Swiss cheese is a versatile ingredient, commonly used in sandwiches, croissants, omelets, and even pastries. It is a good source of protein and calcium, which promote feelings of fullness and support bone health, respectively. In addition, Swiss cheese contains phosphorus and vitamins A and B12.
However, it is important to note that Swiss cheese is high in saturated fat, with about 23% of the daily value in a single serving. This type of fat may lead to an increase in LDL (bad) cholesterol, which can raise the risk of plaque buildup in arteries, contributing to potential health issues such as blood clots and high blood pressure.
Despite being made from cow's milk, Swiss cheese is surprisingly low in lactose, containing only 0.4 grams per slice. This makes it a viable option for individuals with lactose intolerance, although the total amount consumed should still be monitored.
The low lactose content of Swiss cheese is due to the bacterial breakdown of lactose, or milk protein, into lactic acid during the cheese-making process. This not only contributes to the cheese's flavor profile but also results in a harder cheese that holds its shape relatively well, even at high temperatures.
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Vitamins and minerals: Swiss cheese is a good source of calcium, phosphorus, and vitamins A and B12
Swiss cheese is a good source of several vitamins and minerals essential for a healthy diet. The cheese is particularly rich in calcium, providing 29% of the daily value per 1.5-ounce serving. Calcium is a major structural component of bones and teeth and also serves as an electrolyte, a type of electricity-conducting mineral needed for regulating nerve impulses, muscle contraction, blood pH, and fluid balance. Swiss cheese is also an excellent source of vitamin B12, providing more than 50% of the daily value per serving. Vitamin B12 is vital for maintaining brain and nervous system health and may have a protective effect against dementia, Alzheimer’s disease, and depression. There is also evidence that vitamin B12 may be cancer-protective.
Swiss cheese also contains a good amount of phosphorus, which is important for bone structure and energy metabolism. Additionally, it is a good source of vitamin A, providing 10-20% of the daily value. Swiss cheese also contains selenium, a trace mineral needed by all mammals to sustain life. It helps form selenoproteins, which are involved in reproduction, thyroid hormone metabolism, antioxidant defense, DNA synthesis, and immunity.
Swiss cheese is also a source of other nutrients like zinc, protein, and conjugated linoleic acid (CLA). While Swiss cheese offers these beneficial vitamins and minerals, it is also important to consume it in moderation due to its saturated fat and sodium content, which may lead to negative health outcomes if consumed in excess.
As for the calorie count, 4 oz of Swiss cheese would be equivalent to 4 servings of 1 oz each. Assuming the Swiss cheese is pasteurized, processed, and low-fat, 1 oz contains 47 calories. Therefore, 4 oz of Swiss cheese would contain approximately 188 calories.
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Health benefits: The calcium and protein in Swiss cheese promote feelings of fullness and support bone health
Swiss cheese is a medium-hard cheese made from cow's milk. It is known for its distinctive large holes, which are formed by carbon dioxide accumulation during the maturation process. While Swiss cheese is a good source of calcium and protein, it also contains fat, salt, and lactose, which may be detrimental to some people. For instance, Swiss cheese contains higher levels of sodium and fat, which could lead to a greater risk of high blood pressure and cardiovascular disease. Additionally, lactose intolerant individuals should avoid Swiss cheese due to its lactose content, which may cause digestive issues.
The calcium and protein in Swiss cheese promote feelings of fullness and support bone health. Swiss cheese is an excellent source of calcium, with one slice providing around 20% of the daily recommended intake. Calcium is essential for maintaining healthy bones and also contributes to healthy blood flow and muscle function. The body absorbs calcium more efficiently from dairy sources like Swiss cheese compared to most plant-based foods.
Protein is another key nutrient found in Swiss cheese, and it plays a crucial role in bone development and formation. Swiss cheese is a complete protein source, containing all the essential amino acids that the body cannot produce on its own. This makes it a higher quality protein source than plant-based alternatives. Consuming Swiss cheese as a high-protein snack can lead to better appetite control and contribute to increased feelings of fullness compared to high-carbohydrate snacks.
In addition to its calcium and protein content, Swiss cheese also contains other beneficial nutrients. It is a good source of phosphorus, which works together with calcium to support bone health. Swiss cheese also provides vitamin B12, which is important for maintaining energy levels and supporting neurological function. Furthermore, Swiss cheese contains a higher amount of the bacterium Propionibacterium freudenreichii, which has been linked to improved gut health and enhanced immunity.
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Downsides: Swiss cheese is high in saturated fat, which may increase LDL cholesterol and the risk of blood clots and high blood pressure
A 1-ounce serving of Swiss cheese contains approximately 47 calories. Therefore, 4 oz of Swiss cheese contains around 188 calories.
Swiss cheese is a delicious variety of cheese known for its distinctive appearance and flavour. However, it is important to be aware of some potential downsides when consuming Swiss cheese or any other variety of cheese in excess. One of the primary concerns is the high content of saturated fat, which has been linked to adverse health effects.
Saturated fats, such as those found in Swiss cheese, are characterised by their chemical structure, specifically the number of hydrogen atoms surrounding each carbon atom. This type of fat is typically solid at room temperature, like cooled bacon grease. While fat is an essential macronutrient, providing 9 calories per gram, it is crucial to consume it in moderation and be mindful of the type of fat we include in our diets.
The consumption of saturated fat can lead to an increase in LDL cholesterol, commonly known as "bad" cholesterol. High levels of LDL cholesterol can contribute to the formation of blockages in the arteries, increasing the risk of heart disease and other cardiovascular issues. This may lead to serious health complications, including an elevated risk of blood clots and high blood pressure. Therefore, it is recommended to limit the consumption of saturated fat to less than 10% of daily calories, according to the Dietary Guidelines for Americans 2020-2025.
It is worth noting that the overall diet and lifestyle play a significant role in determining health outcomes. While saturated fat has been associated with adverse effects, recent studies have questioned the strength of this link. Some reports suggest that replacing saturated fat with polyunsaturated fat may be more beneficial in reducing the risk of heart disease. Additionally, the consumption of trans fats, often found in processed foods, is considered more detrimental to health than saturated fat.
In conclusion, while Swiss cheese and other cheeses can be enjoyed as part of a balanced diet, it is important to consume them in moderation due to their high saturated fat content. Maintaining a healthy weight, choosing healthier fats, and considering the overall diet and lifestyle factors can help mitigate the potential negative effects associated with saturated fat consumption.
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Frequently asked questions
There are 188 calories in 4 oz of Swiss cheese.
Swiss cheese is a pale yellow, slightly firm cheese made from cow's milk. It is inspired by Emmental cheese from Switzerland.
Swiss cheese is a great source of protein, calcium, phosphorus, and vitamins A and B12. It is also low in lactose, containing only 0.4 grams per slice.
Swiss cheese offers numerous nutrients and health benefits. However, it is high in saturated fat, containing approximately 23% of the daily value.
There are 2.9 grams of protein in 1 oz of Swiss cheese.
