How Unhealthy is Swiss Cheese? Separating Fact from Dairy Myths

November 9, 2025 •

4 min read

Surprisingly, a 1-ounce slice of Swiss cheese contains over 300% less sodium than the same serving of cheddar, a fact that often subverts common perceptions about its healthfulness. The question of how unhealthy is Swiss cheese? isn't as straightforward as it seems, revealing a nutritional profile with both notable benefits and potential drawbacks when consumed in excess.

Quick Summary

Swiss cheese is a nutritionally dense food, offering high protein and calcium while being lower in sodium and lactose than many other cheeses. While it contains saturated fat, moderation is key for a balanced diet.

Key Points

Low Sodium: Swiss cheese contains significantly less salt than many other cheeses like cheddar, making it a better option for those monitoring sodium intake.
High Protein: At around 8 grams per ounce, Swiss cheese is a great source of protein, which contributes to feelings of fullness and supports muscle health.
Rich in Calcium: A single slice provides a substantial amount of your daily calcium needs, which is crucial for maintaining strong bones.
Lactose Friendly: Due to its aging process, Swiss cheese has very little lactose and is often well-tolerated by people with lactose intolerance.
Requires Moderation: It is still a source of saturated fat and calories, so portion control is important for a balanced diet.
Natural Product: Authentic Swiss cheese is a natural food, not a highly processed one, and is free from artificial additives.
Can Aid Weight Management: Its high protein content can help control appetite and support weight loss efforts when incorporated into a balanced diet.

Unpacking the Swiss Cheese Nutritional Profile

Swiss cheese, a semi-firm cow's milk cheese known for its distinctive holes or 'eyes,' holds a unique place in the world of dairy. Its mild, nutty, and slightly sweet flavor makes it a versatile ingredient in various dishes, from sandwiches to fondues. However, like any cheese, its place in a healthy diet depends on a deeper look at its nutritional composition. A standard 1-ounce (28-gram) slice offers a robust blend of macronutrients and essential vitamins and minerals.

Here is a look at the approximate nutritional information for a 1-ounce serving of full-fat Swiss cheese:

Calories: ~110
Protein: ~8 grams
Total Fat: ~9 grams
Saturated Fat: ~5 grams
Sodium: ~52 mg
Calcium: ~25% of the Daily Value (DV)
Vitamin B12: ~16% of the DV

Benefits: The Surprising Health Upsides

Despite the typical association of cheese with high fat and sodium, Swiss cheese possesses several notable health advantages that make it a better option than some alternatives. Its specific nutritional makeup can support several bodily functions and fit into certain dietary needs when consumed thoughtfully.

Lower Sodium Content: One of Swiss cheese's most significant advantages is its naturally lower sodium level. An ounce of Swiss contains only around 52 mg of sodium, which is remarkably less than cheddar (185 mg) and American cheese (468 mg). This makes it a great choice for individuals monitoring their salt intake, such as those with high blood pressure.
Rich in Protein: Swiss cheese is an excellent source of high-quality protein, providing all nine essential amino acids. The 8 grams of protein per ounce can aid in building and repairing muscle tissue and promoting feelings of fullness, which is beneficial for weight management.
Excellent Source of Calcium: As a dairy product, Swiss cheese is packed with calcium, which is vital for bone health. A single slice can provide nearly a quarter of your daily calcium needs. Studies show that dairy calcium is more easily absorbed by the body than calcium from most plant foods.
High in Vitamin B12: Swiss cheese boasts a higher concentration of vitamin B12 than most other cheeses. This vitamin is crucial for nerve function and red blood cell production.
Low in Lactose: For those with lactose intolerance, Swiss cheese can be a good option. The aging process breaks down much of the lactose, leaving a very low residual amount that many people can tolerate without discomfort.

Potential Drawbacks: Moderation is Key

While Swiss cheese offers numerous benefits, it's not a food to be consumed without mindfulness. Like all dairy, it has nutritional components that warrant consideration for a balanced diet.

Saturated Fat Content: Swiss cheese contains saturated fat, which has historically been linked to an increase in LDL ('bad') cholesterol levels and cardiovascular disease risk when consumed in high amounts. While recent research has presented a more nuanced view on the relationship between saturated fat and heart disease, current dietary guidelines from health authorities still advise moderation. Opting for reduced-fat Swiss cheese can help lower saturated fat intake.
Calorie Density: Cheese is a calorie-dense food. While Swiss cheese is lower in fat than many other cheeses, its calorie count means that large portions can contribute to an excess calorie intake, which may be counterproductive for weight management goals. Portion control is essential to reap the benefits without overdoing it.

Swiss Cheese vs. Other Popular Cheeses: A Nutritional Comparison


Nutrient (per 1oz slice)	Swiss Cheese (Full-fat)	Cheddar Cheese (Full-fat)	Mozzarella (Part-skim)
Calories	~110	~110	~85
Protein	~8 g	~7 g	~6 g
Total Fat	~9 g	~9.4 g	Varies (Lower than full-fat)
Saturated Fat	~5 g	Higher	Lower than full-fat
Sodium	~52 mg	~185 mg	~175 mg
Calcium	~25% DV	~20% DV	~15% DV

How to Enjoy Swiss Cheese as Part of a Healthy Diet

Incorporating Swiss cheese into a healthy diet is simple by focusing on moderation and complementary pairings. A few smart ways to include it are:

Slice and Pair: Enjoy a single slice with fresh fruit like apples for a satisfying and nutritious snack.
Add to Salads: Crumble Swiss cheese onto a salad to add flavor and a protein boost without the high sodium of other cheese varieties.
Use in Sandwiches: A slice of Swiss in a grilled chicken sandwich provides excellent flavor and nutrients.
Enrich Egg Dishes: Incorporate shredded Swiss into omelets or frittatas for added protein and calcium.

Conclusion: A Healthy Choice in Context

The verdict on how unhealthy is Swiss cheese? is that it is far from it, provided it's consumed in moderation. As a natural product rich in protein, calcium, and vitamin B12, and notably lower in sodium than many other popular cheeses, Swiss cheese offers significant health benefits. Its low lactose content also makes it a friendly option for those with sensitivities. While the saturated fat and calories require mindful portion control, integrating a slice or two into a balanced diet is a perfectly healthy and delicious choice. The key is to view it as a nutrient-dense food to be savored, not overindulged in, to maintain its beneficial role in your nutritional intake.

Authoritative Source

Healthline: https://www.healthline.com/nutrition/is-swiss-cheese-healthy

Frequently Asked Questions

Yes, Swiss cheese is often recommended for those with high blood pressure due to its naturally low sodium content. It contains significantly less salt than many other common cheeses.

A healthy portion is typically considered 1 to 2 slices (or 28–56 grams). This helps manage portion size and keeps the saturated fat and calorie intake in check.

While not fat-free, Swiss cheese has a lower fat content than many other popular cheeses, including cheddar. For an even lower fat option, low-fat Swiss cheese is also available.

Most people with lactose intolerance can tolerate Swiss cheese. The aging process, which typically lasts 1-3 months, breaks down much of the milk sugar (lactose), leaving a very low amount.

The saturated fat in Swiss cheese can potentially affect blood cholesterol levels, so moderation is advised. However, some research indicates that dietary cholesterol from foods like cheese has a less significant impact on blood cholesterol than previously thought.

Its combination of a high protein and calcium content, coupled with its relatively low sodium and lactose levels, makes Swiss cheese a healthy option. It provides essential nutrients while being a more favorable choice for specific dietary needs.

In several key areas, Swiss cheese is a healthier choice than cheddar. It has significantly less sodium and slightly less fat per serving. It is also higher in protein and vitamin B12.