scored 49/100
Swiss cheese is a hard cheese characterized by its distinctive holes and nutty, slightly sweet flavor, offering concentrated sources of protein, calcium, and vitamin B12 with lower lactose content than many dairy products.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 49.
Less a 3.0 anti-nutrient penalty (very high saturated fat).
Swiss cheese originated in the Alpine regions of Switzerland and is traditionally made from cow's milk using a specific fermentation process that produces its characteristic "eyes" (holes) through bacterial gas production. This maturation process significantly reduces lactose content, making it more digestible than fresh cheeses. Swiss cheese is nutrient-dense, providing high-quality complete protein with all essential amino acids, bioavailable calcium for skeletal health, and vitamin B12 essential for neurological function and energy metabolism. The cheese contains approximately 26g protein, 730mg calcium, and 1.5mcg B12 per 100g. Swiss cheese also provides conjugated linoleic acid (CLA), a fatty acid with emerging evidence for metabolic health, and naturally occurring probiotics from the fermentation process that may support gut microbiota. For longevity, Swiss cheese's combination of bone-supporting minerals, cognitive-supporting B vitamins, and high protein content makes it valuable for maintaining muscle mass and bone density in aging. Its lower lactose content and shorter ingredient list compared to processed cheese products make it a superior choice within the dairy category. Portion control remains important due to caloric density and sodium content.
Calcium and phosphorus are structural minerals essential for bone mineralization; Swiss cheese's low lactose and fermentation process enhance mineral bioavailability compared to milk
High-quality complete protein containing all essential amino acids stimulates mTOR signaling and muscle protein synthesis; leucine content is particularly important for anabolic response
Vitamin B12 is essential for myelin formation and homocysteine metabolism; phosphatidylcholine in cheese supports acetylcholine synthesis and neural membrane integrity
CLA modulates inflammatory pathways and may enhance insulin sensitivity; produced naturally during fermentation and from grass-fed cow milk
The cheese-making process preserves beneficial lactic acid bacteria and creates short-chain fatty acids that nourish intestinal epithelium
Consuming Swiss cheese at lunch or early dinner optimizes muscle protein synthesis windows and provides sustained energy for afternoon activity; calcium absorption is enhanced with meals containing vitamin C and moderate fat
Breaks a fast
While Swiss cheese contains fat, it does not significantly disrupt autophagy when consumed in moderate portions (30-40g) during a larger eating window, but is best combined with other foods for balanced digestion
Per 100 g of the default form. Bars show how much higher or lower swiss cheese slice is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Swiss Cheese Slice is classified as a dairy. Swiss cheese is a hard cheese characterized by its distinctive holes and nutty, slightly sweet flavor, offering concentrated sources of protein, calcium, and vitamin B12 with lower lactose content than many dairy products.
Swiss Cheese Slice scores 49/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Calcium, Vitamin B12, Phosphorus. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 30 g serving provides about 8.1 g of protein (~16% of the 50 g daily value).
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 30 g serving, swiss cheese slice is highest in Calcium (~21% DV), Vitamin B12 (~20% DV), Phosphorus (~14% DV).
Yes — it fits comfortably in most keto plans. A 30 g serving has about 0.4 g of net carbs (0.4 g total minus 0 g fiber).
Best in the midday. Consuming Swiss cheese at lunch or early dinner optimizes muscle protein synthesis windows and provides sustained energy for afternoon activity; calcium absorption is enhanced with meals containing vitamin C and moderate fat
A typical serving is around 30 g (~118 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating swiss cheese slice alongside several other dairy sources.
Swiss Cheese Slice falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Swiss Cheese Slice pairs nicely with: Pair with leafy greens (spinach, arugula) because polyphenols enhance calcium absorption and reduce oxalate interference with mineral bioavailability; Combine with whole grain bread because soluble fiber slows digestive transit, improving amino acid absorption and providing sustained satiety; Eat with tomatoes or red peppers because vitamin C enhances non-heme mineral absorption, though cheese already provides highly bioavailable heme-equivalent minerals; Pair with apple slices because quercetin and polyphenols provide complementary anti-inflammatory compounds while acidity aids protein digestion.
Very high saturated fat.
Encyclopedia entries that supply the same signature nutrients swiss cheese slice contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients swiss cheese slicecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.