Cheese, gruyere
Whole food · Dairy and Egg Products
Photo: Wikipedia
Gruyère is a firm, dense Swiss Alpine cheese with a smooth, slightly grainy texture and a complex flavor that balances nutty, sweet, and slightly salty notes. Aged for months, it develops a deep, savory umami character with a creamy finish that melts beautifully. It is a nutritional powerhouse, delivering nearly 30g of high-quality protein and healthy fats per 100g, with virtually no carbohydrates.
Calorie split: 29% protein · 0% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People love Gruyère for its unparalleled melting quality, creating a smooth, rich sauce without becoming stringy or oily. Its sophisticated, nutty-salty flavor profile makes it a star in both simple and complex dishes, from a perfect grilled cheese to a classic French onion soup.
⚠️ Watch-outs & how to enjoy it better
Gruyère is high in sodium and saturated fat, which can be a concern for those monitoring heart health or blood pressure. It is also a dairy product, making it a common allergen for those with milk protein sensitivities. To enjoy it mindfully, use it as a flavor accent rather than the main component, and pair it with fiber-rich vegetables or whole grains to balance the meal.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in calcium for bone and dental health.
- Contains conjugated linoleic acid (CLA) from grass-fed cows.
- Provides vitamin B12 for nerve function and energy metabolism.
- Naturally low in lactose due to the aging process.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Authentic Gruyère AOP must be made in specific regions of Switzerland, using raw cow's milk from cows fed on fresh grass and hay, and aged for a minimum of 5 months in natural caves.
Full nutrition (USDA data · scales with serving)
| Water | 33.2 g |
| Energy | 413 kcal |
| Energy | 1728 kj |
| Protein | 29.8 g |
| Total lipid (fat) | 32.3 g |
| Ash | 4.3 g |
| Carbohydrate, by difference | 0.36 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.36 g |
| Calcium, Ca | 1011 mg |
| Iron, Fe | 0.17 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 605 mg |
| Potassium, K | 81.0 mg |
| Sodium, Na | 714 mg |
| Zinc, Zn | 3.9 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 14.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.28 mg |
| Niacin | 0.11 mg |
| Pantothenic acid | 0.56 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 15.4 mg |
| Vitamin B-12 | 1.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 271 ug |
| Retinol | 268 ug |
| Carotene, beta | 33.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 948 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 24.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin D3 (cholecalciferol) | 0.60 ug |
| Vitamin K (phylloquinone) | 2.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 18.9 g |
| SFA 4:0 | 1.0 g |
| SFA 6:0 | 0.62 g |
| SFA 8:0 | 0.35 g |
| SFA 10:0 | 0.75 g |
| SFA 12:0 | 0.91 g |
| SFA 14:0 | 3.4 g |
| SFA 16:0 | 8.8 g |
| SFA 18:0 | 2.3 g |
| Fatty acids, total monounsaturated | 10.0 g |
| MUFA 16:1 | 0.72 g |
| MUFA 18:1 | 8.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.43 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 110 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.42 g |
| Threonine | 1.1 g |
| Isoleucine | 1.6 g |
| Leucine | 3.1 g |
| Lysine | 2.7 g |
| Methionine | 0.82 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.7 g |
| Tyrosine | 1.8 g |
| Valine | 2.2 g |
| Arginine | 0.97 g |
| Histidine | 1.1 g |
| Alanine | 0.96 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 6.0 g |
| Glycine | 0.53 g |
| Proline | 3.9 g |
| Serine | 1.7 g |
FAQ
What's the difference between Gruyère and Emmental?
Gruyère is denser, creamier, and has a more complex, nutty flavor. Emmental is milder, sweeter, and characterized by its large holes (eyes). Gruyère is generally preferred for melting.
Can I substitute Gruyère in recipes?
Yes, good substitutes include Comté, Jarlsberg, or a young, mild cheddar. For fondue, a mix of Gruyère and Emmental is traditional.
How should I store Gruyère?
Wrap it in cheese paper or wax paper, then loosely in plastic wrap, and store it in the refrigerator's cheese drawer. This allows it to breathe without drying out.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.13 kcal/g · 29% calories from protein · 0.0 g fiber · 0.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 8.81 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.