Cheese, gruyere
Category: Dairy & Egg Products
Nutrition Highlights
Serving Size
Calories
117
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 82 (70.3%) |
| Protein | 34 (28.8%) |
| Carbohydrate | 0.4 (0.3%) |
| Total | 117 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 9.4 (33.2%) |
| Fat | 9.2 (32.3%) |
| Protein | 8.4 (29.8%) |
| Ash | 1.2 (4.3%) |
| Carbohydrate | 0.1 (0.4%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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Gruyere cheese is a good source of calcium, which is important for building and maintaining strong bones and teeth. One ounce of Gruyere provides around 20% of the recommended daily intake of calcium
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It is also a source of protein and contains all nine essential amino acids. Protein helps build and repair tissues throughout the body and supports overall health and wellness
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Gruyere cheese contains vitamins and minerals like riboflavin, vitamin B12, phosphorus and zinc. These nutrients play important roles in energy production, cell function and metabolism
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The fatty acids in Gruyere, particularly conjugated linoleic acid (CLA), may provide anti-inflammatory and heart health benefits. CLA has been associated with reduced risk of heart disease and certain cancers
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Enjoying Gruyere in moderation can be part of an overall healthy diet. Its rich, nutty flavor adds variety and satisfaction to meals while providing important nutrients
Risks
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High in fat and calories. Gruyere cheese is high in saturated fat and calories which can contribute to weight gain and increased risk of heart disease if consumed in large amounts
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High in sodium. Like many cheeses, gruyere is high in sodium which can increase blood pressure in some individuals
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Lactose intolerance. Gruyere contains lactose which may cause digestive issues for those who are lactose intolerant
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Food allergies. Gruyere made from cow's milk may cause reactions in those allergic or sensitive to milk proteins
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Contributes to saturated fat intake. The saturated fat in gruyere can increase LDL (bad) cholesterol levels if consumed regularly as part of an overall diet high in saturated fat
Additional Information
Cheese, specifically gruyere, is a popular and versatile food product that offers several nutritional benefits. Gruyere cheese is a hard, yellow Swiss cheese that is known for its distinct nutty flavor and smooth texture. It is made from cow's milk and undergoes a lengthy aging process, which contributes to its unique taste and characteristics.
One of the primary nutritional benefits of gruyere cheese is its high protein content. Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting immune function, and maintaining overall health. A one-ounce serving of gruyere cheese provides approximately 8 grams of protein, making it a good source of this nutrient.
Gruyere cheese also contains essential vitamins and minerals. It is particularly rich in calcium, which is vital for maintaining strong bones and teeth. A single ounce of gruyere cheese provides around 220 milligrams of calcium, contributing to the recommended daily intake for adults. Additionally, gruyere cheese contains other minerals like phosphorus, zinc, and selenium, which are important for various bodily functions.
Furthermore, gruyere cheese is a source of fat in the diet. While it is true that cheese, including gruyere, contains saturated fats, it also provides monounsaturated and polyunsaturated fats. These fats, when consumed in moderation as part of a balanced diet, can be beneficial for heart health. However, it is important to note that excessive consumption of saturated fats may increase the risk of cardiovascular diseases, so portion control is key.
On the other hand, gruyere cheese does have some potential risks that need to be considered. Firstly, it is a high-calorie food, which means it should be consumed in moderation, especially for individuals trying to manage their weight. A one-ounce serving of gruyere cheese contains approximately 115 calories, so it is important to be mindful of portion sizes.
Another consideration is the sodium content of gruyere cheese. Like many other cheeses, gruyere can be relatively high in sodium, which is a mineral that, when consumed in excess, can contribute to high blood pressure and other health issues. It is important for individuals with hypertension or those who are watching their sodium intake to be cautious when consuming gruyere cheese and to monitor their overall sodium intake from other sources as well.
Lastly, individuals with lactose intolerance or milk allergies should be cautious when consuming gruyere cheese, as it is made from cow's milk. While gruyere cheese contains less lactose than other dairy products, it may still cause discomfort or allergic reactions in sensitive individuals. It is advisable for such individuals to consult with a healthcare professional before including gruyere cheese in their diet.
In conclusion, gruyere cheese offers several nutritional benefits, including being a good source of protein, calcium, and other essential vitamins and minerals. However, it is important to consume gruyere cheese in moderation due to its high calorie and sodium content. Additionally, individuals with lactose intolerance or milk allergies should exercise caution. As with any food, it is always recommended to incorporate gruyere cheese into a balanced diet that includes a variety of other nutritious foods.