Cheese, swiss
Category: Dairy & Egg Products Characteristics: Pasteurized Process
Nutrition Highlights
Serving Size
Calories
468
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 | 315 (67.2%) |
| Protein | 138 (29.5%) |
| Carbohydrate | 12 (2.5%) |
| Total | 468 (100%) |
Serving: 1 cup, diced [140g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 59 (42.3%) |
| Fat | 35 (25.0%) |
| Protein | 35 (24.7%) |
| Ash | 8.2 (5.9%) |
| Carbohydrate | 2.9 (2.1%) |
| Total | 140 (100%) |
Serving: 1 cup, diced [140g]
Benefits
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It is a good source of protein, providing around 20 grams of protein per 1 ounce serving. Protein helps build and repair tissues throughout the body
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It contains calcium which is important for building and maintaining strong bones and teeth. One ounce of swiss cheese provides around 300 mg of calcium
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It contains vitamin B2 (riboflavin) which is important for energy production and red blood cell formation. One ounce provides around 0.2 mg of riboflavin
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It contains phosphorus which along with calcium helps build and maintain strong bones and teeth. One ounce provides around 200 mg of phosphorus
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It contains conjugated linoleic acid (CLA) which may have anti-inflammatory and anti-cancer properties. One ounce provides around 80 mg of CLA
Risks
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High in saturated fat and sodium which can increase risk of heart disease if consumed in large amounts
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Contains dairy which some people may be sensitive or allergic to
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Pasteurized process reduces risk of foodborne illness but also changes the nutrient profile compared to raw milk cheeses
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Swiss variety is higher in sodium than some other cheese varieties
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Should be consumed in moderation as part of a healthy, balanced diet
Additional Information
Cheese, pasteurized process, Swiss, is a type of cheese that undergoes pasteurization and processing to enhance its texture, flavor, and shelf life. This specific variety of Swiss cheese offers several nutritional benefits, along with a few potential risks to consider.
Nutritional Benefits:
1. Protein Source: Swiss cheese is a good source of high-quality protein, providing essential amino acids necessary for various bodily functions. Protein is vital for muscle growth, repair, and maintenance, as well as for supporting a healthy immune system.
2. Calcium: Cheese, including Swiss cheese, is rich in calcium. Calcium is crucial for maintaining strong bones and teeth, as well as promoting proper nerve function, muscle contraction, and blood clotting. Consuming Swiss cheese can contribute to meeting your daily calcium requirements.
3. Vitamin B12: Swiss cheese contains vitamin B12, which is essential for the formation of red blood cells and the proper functioning of the nervous system. Adequate intake of vitamin B12 is particularly important for individuals following a plant-based or vegetarian diet, as it is mainly found in animal-derived products.
4. Phosphorus: Swiss cheese is a good source of phosphorus, a mineral that plays a vital role in bone health, energy metabolism, and the production of DNA and RNA. Phosphorus also helps filter waste from the kidneys and supports overall cell function.
5. Vitamin A: This type of Swiss cheese contains vitamin A, which is essential for maintaining healthy vision, supporting immune function, and promoting cell growth and differentiation. Vitamin A also acts as an antioxidant, protecting cells from damage caused by free radicals.
Risks:
1. High in Sodium: Swiss cheese, like many other cheese varieties, can be relatively high in sodium. Excessive sodium intake is associated with an increased risk of high blood pressure, heart disease, and stroke. Therefore, individuals with hypertension or those aiming to reduce their sodium intake should consume Swiss cheese in moderation.
2. High in Saturated Fat: While Swiss cheese can be part of a healthy diet, it is important to note that it is relatively high in saturated fat. Consuming too much saturated fat can raise LDL (bad) cholesterol levels and increase the risk of heart disease. It is advisable to balance the consumption of Swiss cheese with other lower-fat dairy options or incorporate it into a well-rounded and balanced diet.
3. Lactose Intolerance: Individuals with lactose intolerance may experience digestive discomfort, such as bloating, gas, and diarrhea, when consuming Swiss cheese. However, some people with lactose intolerance can tolerate small amounts of cheese, as the cheese-making process reduces lactose content. It is best to consult with a healthcare professional if you suspect lactose intolerance.
In conclusion, Swiss cheese, pasteurized process, offers several nutritional benefits, including being a good source of protein, calcium, vitamin B12, phosphorus, and vitamin A. However, it is important to be mindful of its high sodium and saturated fat content, as well as potential issues for individuals with lactose intolerance. As with any food, moderation and balance are key to incorporating Swiss cheese into a healthy and varied diet.