Kamil Perry
Swiss cheese is a great source of protein and calcium, offering minerals like zinc and phosphorus, as well as vitamins A and B12. It is also lower in sodium and lactose than many other popular cheeses. A serving size of Swiss cheese is typically considered to be 1 slice or about 1 ounce (28 grams), which provides a good amount of daily nutrients. However, due to its high-fat content, it is recommended to limit intake to 1-2 slices (28-56 grams) per sitting.
| Characteristics | Values |
|---|---|
| Serving size | 1 slice (1 oz) or 28 grams |
| Calories | 112 |
| Protein | High (27%) |
| Carbohydrates | 2% |
| Fat | High (71%) |
| Water | 38.8% |
| Carbs | 1.5% |
| Lactose | 0.4 grams per slice |
| Calcium | 25% of daily intake |
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What You'll Learn
A single slice of Swiss cheese is around 28 grams
A single slice of Swiss cheese weighs around 28 grams, or one ounce. This is a healthy serving size, providing a good source of protein and calcium. Swiss cheese is also a good source of phosphorus and vitamins A and B12. It is lower in sodium than many other popular cheeses, and it is low in lactose, containing only 0.4 grams per slice. This makes Swiss cheese a good option for people with lactose intolerance, although it is high in saturated fat. Swiss cheese is a slightly firm, pale yellow cheese similar to Emmental.
Swiss cheese is a great way to up your protein intake and keep you feeling satisfied between meals. Just one slice of Swiss cheese provides a quarter of your daily calcium intake. Calcium is important for bone health, and your body absorbs calcium from dairy much more readily than from plant sources such as broccoli or spinach. Swiss cheese is also a good source of minerals like zinc and phosphorus.
In terms of nutrition, Swiss cheese consists of 38.8% water, 27.8% protein, 1.5% carbohydrates, 31.9% fat, and 0% alcohol. It is a good choice for maintaining healthy blood sugar levels as it is low in carbohydrates and sugar relative to its fibre, protein, and fat content. However, it is important to be mindful of serving sizes, especially for those who need to monitor their sodium intake. It is recommended to limit consumption to one or two slices (28-56 grams) of Swiss cheese per sitting to keep sodium intake in check.
Overall, Swiss cheese can be a healthy and nutritious food when consumed in moderation. A single slice weighing around 28 grams is a reasonable serving size, providing various essential nutrients while helping to manage portion sizes and sodium intake.
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Swiss cheese is a good source of protein
A serving of Swiss cheese is typically considered to be 1 slice, or about 1 ounce (28 grams). Swiss cheese is particularly rich in protein, offering a variety of nutrients that contribute to a healthy diet.
Protein is essential for the growth, repair, and proper functioning of cells. Swiss cheese is an excellent source of complete protein, containing all nine essential amino acids. This makes it a higher quality protein source than plant-based proteins.
Swiss cheese is also a good source of calcium, which supports bone health. Eating just one slice of Swiss cheese provides about a quarter of your daily calcium intake. Calcium is also important for healthy blood flow and muscle function.
In addition to its high protein and calcium content, Swiss cheese offers other nutritional benefits. It is a good source of phosphorus, zinc, and vitamins A and B12. Swiss cheese is also lower in sodium than many other popular cheeses, making it a relatively healthier option.
However, it is important to consume Swiss cheese in moderation as part of a balanced diet. Swiss cheese contains saturated fat, sodium, and lactose, which could be detrimental to some individuals if consumed in excess. Despite these potential downsides, Swiss cheese can be a nutritious and tasty addition to your meals, providing a good source of protein and other essential nutrients.
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It's also rich in calcium
A serving of Swiss cheese is typically considered to be one or two slices, or about one ounce (28-56 grams). Swiss cheese is a great source of protein and calcium, with just one slice providing around a quarter of your daily calcium intake.
Calcium is an essential mineral that plays a crucial role in bone health. While calcium alone may not lead to significant improvements in bone mineral density, consuming calcium-rich foods like Swiss cheese can help protect bone health at any age. In addition, adequate calcium intake has been linked to improved insulin sensitivity, cholesterol levels, and blood pressure.
Swiss cheese is also a good source of phosphorus, zinc, and vitamins A and B12. These nutrients contribute to a healthy diet and offer various health benefits. For example, vitamin A is important for maintaining healthy vision and immune function, while vitamin B12 is crucial for red blood cell formation and proper nerve function.
However, it's important to consume Swiss cheese in moderation due to its saturated fat and sodium content. Excessive intake of saturated fat may lead to an increase in LDL (bad) cholesterol, raising the risk of plaque buildup in arteries. Similarly, high sodium intake can contribute to elevated blood pressure. Therefore, it's recommended to limit Swiss cheese consumption to one to two slices per sitting to maintain a balanced and healthy diet.
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Swiss cheese is low in lactose
A serving of Swiss cheese is typically considered to be 1–2 slices, or about 1 ounce (28–56 grams). Swiss cheese is a good source of protein and calcium and is known for its rich, nutty flavour. It is also low in lactose, containing only about 0.01% to 3.4% lactose, or approximately 0.4 grams per slice. This makes it a suitable option for people with lactose intolerance, who can typically tolerate around 12–15 grams of lactose per day.
Swiss cheese is a versatile ingredient that can be enjoyed in a variety of dishes, from sandwiches and wraps to casseroles and homemade pizzas. It pairs well with baked meats and can also be enjoyed on its own as a snack. With its low lactose content, Swiss cheese is a great option for those who are lactose intolerant but still want to enjoy the taste and nutritional benefits of cheese.
Lactose intolerance is a condition where the body has difficulty digesting lactose, a sugar found in dairy products. This can lead to symptoms such as bloating, cramping, and stomach discomfort. Swiss cheese, with its low lactose content, can help those with lactose intolerance avoid these unpleasant side effects while still enjoying cheese.
While Swiss cheese is low in lactose, it is important to remember that it is still a dairy product and may not be suitable for everyone with lactose intolerance. Individual tolerance levels can vary, and some people with severe lactose intolerance may need to avoid dairy completely. Additionally, Swiss cheese is high in saturated fat, so it should be consumed in moderation as part of a balanced diet.
Overall, Swiss cheese is a tasty and nutritious option for those looking for a low-lactose cheese. Its high protein and calcium content make it a satisfying and healthy choice, while its low lactose content makes it a more digestible option for those with lactose intolerance. By enjoying Swiss cheese in moderation, individuals can reap the nutritional benefits while managing their lactose intake.
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It's high in saturated fat
A serving of Swiss cheese is typically considered to be 1 slice, or about 1 ounce (28 grams). Swiss cheese is a great source of protein and calcium, with just one slice providing around a quarter of your daily calcium intake. It is also a good source of phosphorus and vitamins A and B12.
While Swiss cheese offers many nutritional benefits, it is important to note that it is high in saturated fat. According to some sources, Swiss cheese contains approximately 23% of the daily value (DV) for saturated fat. While the risks associated with saturated fat intake are fairly low if consumed in moderation, excessive consumption of saturated fat may have negative health effects.
Some research suggests that a diet high in saturated fats may lead to an increase in low-density lipoprotein (LDL), or "bad" cholesterol. Elevated levels of LDL cholesterol can raise the risk of plaque buildup in your arteries, potentially contributing to blood clots and high blood pressure. However, it is important to note that recent studies have indicated that there may be no significant link between saturated fat consumption and heart disease.
To maintain a balanced diet, it is generally recommended to limit your intake of saturated fat. The American Heart Association advises consuming no more than 5% to 6% of your daily calories in saturated fat. For individuals consuming a standard 2,000-calorie diet, this equates to a maximum of 13 grams (120 calories) of saturated fat per day.
In summary, while Swiss cheese can be a nutritious and tasty addition to your meals, it is important to practice moderation due to its high saturated fat content. Enjoying one or two slices (28-56 grams) as part of a balanced diet can provide you with a good source of protein, calcium, and other essential nutrients, while also managing your saturated fat intake.
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Frequently asked questions
A serving of Swiss cheese is typically considered to be 1 slice, or about 1 ounce (28 grams).
A serving of Swiss cheese provides about 27% of your daily protein intake, or around 7 grams.
While Swiss cheese is a good source of protein and calcium, it is also high in saturated fat, containing around 23% of the recommended daily value. As such, consuming too much Swiss cheese may contribute to an increase in LDL (bad) cholesterol.
Yes, Swiss cheese is relatively low in lactose, containing only 0.4 grams per slice. This makes it a suitable cheese option for people with lactose intolerance, as long as they monitor their total intake.
Dairy sources of calcium, such as Swiss cheese, are more readily absorbed by the body compared to calcium from most plant foods like broccoli or spinach. Consuming just one slice of Swiss cheese provides about 25% of your daily calcium needs.
