Cheese, Swiss, reduced fat
Common food
Reduced-fat Swiss cheese is a semi-hard, pale-yellow cheese known for its signature large, smooth holes (or 'eyes') and a mild, nutty, slightly sweet flavor. Its texture is firm yet smooth and melts beautifully, making it a versatile choice for both cooking and snacking. Nutritionally, it's a powerhouse, delivering an impressive 28.4 grams of protein per 100 grams while keeping fat and calories in check.
Calorie split: 66% protein · 8% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love it for its iconic, mild nuttiness and satisfying melt, which elevates everything from a simple sandwich to a gourmet fondue. Its cultural association with Alpine traditions and premium quality gives it a timeless appeal.
⚠️ Watch-outs & how to enjoy it better
As a dairy product, it's a common allergen and contains lactose, though typically in very small amounts. Those monitoring sodium intake should be mindful, as cheese is a significant source. To counteract, pair it with potassium-rich vegetables like spinach or broccoli, and practice portion control, using it as a flavorful accent rather than the main component.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Significantly lower in fat and calories than traditional Swiss cheese.
- Rich in calcium and phosphorus for bone health.
- Naturally low in carbohydrates and sugar, suitable for low-carb diets.
- Contains vitamin B12, essential for nerve function and energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The large holes in Swiss cheese were once caused by a specific bacterium (Propionibacterium freudenreichii) releasing carbon dioxide during fermentation, but modern food safety practices have largely eliminated them, making the 'eyes' smaller.
Full nutrition (USDA data · scales with serving)
| Water | 59.6 g |
| Energy | 179 kcal |
| Protein | 28.4 g |
| Total lipid (fat) | 5.1 g |
| Carbohydrate, by difference | 3.4 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 961 mg |
| Iron, Fe | 0.17 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 605 mg |
| Potassium, K | 111 mg |
| Sodium, Na | 199 mg |
| Zinc, Zn | 3.9 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 12.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.36 mg |
| Niacin | 0.09 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 15.4 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 40.0 ug |
| Retinol | 39.0 ug |
| Carotene, beta | 13.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.3 g |
| SFA 4:0 | 0.20 g |
| SFA 6:0 | 0.09 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.12 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.57 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.60 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.16 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.18 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.07 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 | 35.0 mg |
Amino acid profile (per 100g)
Estimated from Crackers, cheese, sandwich-type with cheese filling — USDA does not publish this profile for Cheese.
| Tryptophan | 0.11 g |
| Threonine | 0.33 g |
| Isoleucine | 0.36 g |
| Leucine | 0.64 g |
| Lysine | 0.39 g |
| Methionine | 0.15 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.35 g |
| Tyrosine | 0.25 g |
| Valine | 0.38 g |
| Arginine | 0.29 g |
| Histidine | 0.17 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.52 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.24 g |
| Proline | 0.77 g |
| Serine | 0.40 g |
FAQ
How does reduced-fat Swiss compare to regular Swiss?
It has about 40-50% less fat and fewer calories, while retaining a similar nutty flavor and melting quality, though the texture can be slightly less creamy.
Is it a good option for people with diabetes?
Yes, it's very low in carbs and sugar, making it a good protein-rich choice that won't spike blood sugar. However, always consider overall meal composition and sodium content.
Can I use it in fondue?
Absolutely. Reduced-fat Swiss melts well, but for the best texture and flavor, it's often blended with a small amount of a higher-fat cheese like Gruyère.
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 1.79 kcal/g · 63% calories from protein · 0.0 g fiber · 1.3 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: 1.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.