8 Amazing Health Benefits of Swiss Cheese You Should Know

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Swiss cheese is a type of cheese that is exclusively produced in Switzerland. Up to this day, there are over 450 variations of Swiss cheese you can buy in the grocery stores.

Cheeses produced in Switzerland have unique taste and physical properties compared to cheeses from other countries. For example, most variants of Swiss cheese have holes on their surfaces.

Also, Emmental, a Swiss cheese, has savory but mild taste. Some variations come with various colors, the most common is pale-yellow. Swiss cheese has long been used as a flavor in many foods. You can eat it straight a way as well, but usually Swiss cheese consumed together with other foods such as pizza, sandwich, cake, etc. Well, it’s safe to say that cheese mostly used for its taste. But, you should know that consuming Swiss cheese is good for our health as well. (Also read : Health Benefits of Pepper Jack Cheese)

Many people have impression that cheese is a healthy food because it is derived from milk. Well, this conception is not completely wrong. Most dairy products including cheese and its variations have benefits for our health. But there are some things that make Swiss cheese is different and unique than the others. Swiss cheese provides a wide range of health benefits that you won’t get from other type of cheese. Keep reading to find out the health benefits of Swiss cheese.


Nutrition values varies depend on the type of cheese. This list below are the values of macronutrients, micronutrients, and chemical compounds found in 100 g Swiss cheese :

  • 5.4 g Carbohydrates
  • 27.8 g Fat
  • 26.9 g Protein
  • 37.1 g Water
  • 17 % of Vitamin A
  • 4 % of Vitamin B1
  • 17 % of Vitamin B2
  • 0 % of Vitamin B3
  • 4 % of Vitamin B5
  • 4 % of Vitamin B6
  • 1 % of Vitamin B9
  • 56 % of Vitamin B12
  • 2.8 % of Choline
  • 0 % of Vitamin C
  • 11 % of Vitamin D
  • 2 % of Vitamin E
  • 3 % of Vitamin K
  • 79 % of Calcium
  • 10 % of Iron
  • 1 % of Magnesium
  • 57 % of Phosphorus
  • 2 % of Potassium
  • 8 % of Sodium
  • 29 % of Zinc
  • 2 % of Copper
  • 0 % of Manganese
  • 26 % of Selenium

This is not uncommon to found that Swiss cheese is very nutritious and rich in vitamins and minerals. This is further emphasized by the health benefits of Swiss cheese :

1. It can be used as vegetarian alternative for protein

Due to eating restrictions aimed to vegetarians, they may have hard times to find effective protein sources to maintain the balance of protein intake. Swiss cheese can be used as an alternative source for protein without breaking vegetarian rules. (See also : Health Benefits of Cheese Pizza)

2. Boosts immune system

Swiss cheese contains high concentration of calories, nutrients, and other chemicals that can boost your immunity. Symbiotic bacteria found in Swiss cheese help easing digestive system, thus making overall health better and preventing infection by virus and intestinal diseases.

3. A beneficial food for dental health

Calcium, phosphorus, and protein compounds found in Swiss cheese can help keeping your teeth healthy. Even though there is no certain evidence that Swiss cheese benefits dental health, some studies have been conducted and found that some variants of cheese, including Swiss cheese, can help preventing tooth decay and other dental diseases. (You may want to read : Benefits of Blue Cheese Mold

4. It helps to increase the bone density

Because Swiss cheese contains a lot of Minerals, including Calcium, Phosphorus, Irons, and Magnesium, it can affect your bone health in a positive way. Minerals, especially Calcium and Phosphorus, are vital to the forming of bone, as well as increasing the bone density.

A research found that children who regularly consume cheese have thicker bone density than those who do not. Swiss cheese is considered as healthier and more genuine source of Calcium than over-the-counter supplements. Swiss cheese is a recommended food for children, because it can help them build their bone strength while they are growing, and some researches have claimed it can affect their adult’s height.

Vitamin B in Swiss cheese also can helps maintain your bone health. All those benefits will reduce the risk of osteoporosis in the later life, as well as preventing osteopenia, bone cancer, and other calcium deficiency syndromes.

5. Helps lower the bad cholesterol in your body

Based on some researches, high concentration of calcium found in dairy products including Swiss cheese, can helps to reduce the amount of bad cholesterol (LDL) in your body without affecting good cholesterol (HDL) level. This act of calcium will lead to healthy heart, thus preventing various diseases.

Swiss cheese effect on cholesterol has been proved by a study issued in The American Journal of Clinical Nutrition.  They found that people who consume Swiss cheese have less total cholesterol than people who consume butter. (Recommended : Health Benefits of Eating Cottage Cheese with Pineapple)

6. It benefits pregnant women and breastfeeding mothers

Calcium, phosphorus, magnesium, Vitamin B12, and other nutrients found in Swiss cheese are essential for pregnant women and the unborn baby. During pregnancy, mother acts as source of nutrition that baby need. Hence, experts recommend pregnant women consume high-nutrient foods during their pregnancy.  

For pregnant and breastfeeding women, you can try combining Swiss cheese with other healthy foods such as lettuce, salad, broccoli, vegetable soup, or bread in your diet. Remember to only consume sterilized cheese and avoid cheese that use unprocessed milk (still raw) as their basic material.

7. Reduce the inflammation

Symbiotic bacteria found in Swiss cheese can help reducing inflammation, thus preventing certain follow-up diseases. As a result, your body will become healthier. (Also read : Health Benefits of Moldy Cheese)

8. Reduce the risk of cardiovascular diseases and stroke

A study published on European Journal of Nutrition found that people who consume cheese daily in moderate amount tend to have lower risk of getting cardiovascular disease and stroke than those who don’t consume cheese.

Other health benefits of Swiss cheese you might find interesting :

  • A good source of carbohydrates
  • An excellent source of energy and protein
  • It may helps prevent cancer
  • It may cures depression
  • Improves the functionality of brain
  • Prevents obesity and diabetes
  • A healthy diet for weight loss


Please be aware that, although cheese contains many good calories, chemicals, and nutrients, it also contains bad calories and saturated fats. Thus, it is very recommended consume Swiss cheese only in moderate amount.