Is Swiss cheese healthier than regular cheese? A nutritional comparison

December 7, 2025 •

4 min read

According to nutrition data, Swiss cheese is often considerably lower in sodium than many 'regular' cheese varieties like American or cheddar. This difference, along with other nutritional aspects, begs the question: is Swiss cheese healthier than regular cheese for your overall diet?

Quick Summary

This nutritional breakdown analyzes key metrics of Swiss cheese versus common 'regular' cheese types, such as protein, sodium, calcium, and fat. It examines how individual dietary needs, like sodium sensitivity or lactose intolerance, can influence which option is superior for one's health.

Key Points

Lower Sodium: Swiss cheese typically contains significantly less sodium than regular cheeses like cheddar or American, making it better for blood pressure management.
High in Protein & Calcium: Swiss is a powerhouse of protein and calcium, offering high levels of these nutrients important for bone density and muscle building.
Lactose-Friendly: Due to its longer aging process, Swiss cheese is naturally lower in lactose and easier for many lactose-sensitive individuals to digest.
Digestive Health Benefits: Some Swiss cheeses contain probiotics that can support a healthy gut microbiome and have anti-inflammatory effects.
Less Processed: Aged Swiss cheese is a whole-food option, generally containing fewer additives and emulsifiers than processed cheese products.
Moderation is Key: Regardless of the type, cheese should be consumed in moderation as part of a balanced diet due to its fat and calorie content.

Comparing Swiss Cheese to Common 'Regular' Cheeses

When evaluating if Swiss cheese is healthier than regular cheese, it's essential to define what 'regular' entails. Most consumers think of American, cheddar, or provolone when considering everyday sandwich cheeses. The comparison reveals significant nutritional differences, particularly concerning sodium and fat content, which can have a big impact on health.

The Sodium Story: A Clear Advantage for Swiss

One of the most notable differences lies in sodium content. Swiss cheese is widely recognized for its naturally lower sodium levels. For individuals monitoring their salt intake, such as those with high blood pressure, this can make a significant difference. For example, an ounce of Swiss cheese may contain just 53 mg of sodium, while the same amount of cheddar can have 176 mg—over three times more. Even a single slice of highly processed American cheese can have significantly more sodium than Swiss. This lower sodium count is not just a marginal difference; it's a critical factor for managing cardiovascular health.

Protein and Calcium: A Nutritional Powerhouse

Both Swiss and many regular cheeses are excellent sources of protein and calcium. However, Swiss cheese often has a slight edge in protein content. A single one-ounce slice of Swiss can contain around 8 grams of protein, often more than a comparable serving of American cheese. This makes it a great choice for muscle building and satiation. In terms of calcium, Swiss cheese is a superstar, with an ounce providing a substantial portion of the daily recommended intake.

Lactose Sensitivity and Digestive Health

For those with lactose intolerance, Swiss cheese offers another significant benefit. The aging process, which is longer for Swiss cheese, naturally breaks down much of the lactose. This can make it easier to digest for individuals who experience discomfort with higher-lactose dairy products. Furthermore, some Swiss cheeses contain beneficial probiotics like Propionibacterium freudenreichii, which supports gut health and can have anti-inflammatory effects.

Fat Content: Not All Cheeses Are Created Equal

While all cheeses contain fat, the amount and type can vary. Some sources suggest that Swiss cheese has a slightly lower fat content compared to some regular cheeses like cheddar. However, this can vary by brand and whether the cheese is full-fat or low-fat. It is important to check nutrition labels to make an informed choice based on personal dietary goals regarding fat intake. Regardless, cheese is still energy-dense, and moderation is key to maintaining a healthy weight.

Comparison Table: Swiss vs. Common Regular Cheeses (per 1 oz serving)


Nutrient	Swiss Cheese	Cheddar Cheese	American Cheese
Calories	~106 kcal	~114 kcal	~79 kcal
Protein	~7.5g	~7g	~5g
Sodium	~54mg	~176mg	~263mg
Calcium	~221mg	~204mg	~116mg
Lactose	Very low (due to aging)	Low to moderate	Moderate to high (contains added milk solids)
Digestibility	Good for lactose-sensitive individuals	Can cause issues for some	Often problematic for lactose intolerant

Making the Right Choice for Your Health

Determining if Swiss cheese is the absolute 'healthiest' option depends on individual needs. While Swiss offers advantages like lower sodium and higher protein and calcium, other factors should be considered. The processing of cheese is also a major factor. Highly processed options like American cheese singles contain emulsifiers and stabilizers, which are not present in naturally aged, whole-food cheeses like Swiss. Therefore, choosing whole-food, minimally processed cheese is generally a healthier approach.

Here are some key factors to consider when choosing your cheese:

Sodium intake: If you need to manage your sodium, Swiss cheese is a clear winner over most cheddars and American cheese.
Protein needs: For a protein boost, both Swiss and cheddar are excellent choices.
Lactose intolerance: Swiss's naturally low lactose content makes it a safer bet for those sensitive to dairy sugars.
Gut health: The probiotics found in some Swiss cheeses add a unique health benefit not always present in other types.
Processing: Opt for naturally aged cheeses over highly processed cheese products for the most wholesome nutrition.

Conclusion: A Nuanced Answer

While Swiss cheese is not a magic bullet, its lower sodium levels, higher calcium and protein, and low lactose content give it a clear nutritional advantage over many common 'regular' cheeses, particularly processed American cheese. However, 'regular' encompasses a wide variety of options, and other unprocessed, aged cheeses like parmesan or cheddar are also nutritious in their own right. The best choice is one that aligns with your specific health goals and dietary needs. The data strongly suggests that for a combination of health benefits, Swiss is often a superior option, especially for managing sodium intake and lactose sensitivity.

For more information on the nutritional profiles of various cheeses, see Healthline's article on the healthiest types of cheese.

Frequently Asked Questions

Swiss cheese can be beneficial for weight loss due to its high protein content, which promotes feelings of fullness and can help reduce overall calorie intake. It also tends to be slightly lower in calories and fat than many other cheeses.

Swiss cheese is consistently ranked among the lowest sodium options, with significantly less salt than cheeses like cheddar, feta, or American cheese. Other low-sodium options include fresh mozzarella and some varieties of cottage cheese.

While not entirely lactose-free, the long aging process of Swiss cheese ferments most of the lactose, leaving very little behind. This makes it a well-tolerated option for many people with lactose sensitivity.

Swiss cheese is typically lower in fat than many other full-fat cheeses, including cheddar and provolone. However, the fat content can vary based on whether it is a low-fat or full-fat variety, so checking the nutrition label is always a good idea.

The bacteria Propionibacterium freudenreichii, responsible for Swiss cheese's characteristic holes, is a probiotic that can boost immune function, reduce inflammation, and support a healthy gut microbiome.

Yes, due to its low sodium content, Swiss cheese is often recommended for individuals needing to manage their salt intake for conditions like high blood pressure.

American cheese is a common 'regular' cheese but is typically highly processed. It contains significantly more sodium and fewer beneficial nutrients like protein and calcium than Swiss cheese. Processed cheese also often contains more added milk solids and emulsifiers.

The primary factor is its combination of naturally low sodium, high protein, high calcium, and low lactose, which provides a beneficial nutritional profile for a variety of health needs.