Gruyere Cheese Nutrition Facts and Health Benefits

Gruyere cheese is a type of Swiss cheese that goes well with sandwiches or part of a cheese platter. It is also a great melting cheese and one of the primary cheeses in fondue. Made from whole cow’s milk and aged for 6 months, Gruyere cheese has a rich, nutty flavor.

Although gruyere cheese is calorie-dense and high in fat, it is a very good source of calcium and other essential nutrients. Here is a look at the nutrition facts, health benefits, and uses of gruyere cheese.

Gruyere Cheese Nutrition Facts

This following nutrition information for a 1-ounce serving (28.35g) of gruyere cheese is provided by the USDA.

Carbs

With 0.1 grams of carbohydrates per ounce, gruyere cheese is not a significant source of carbohydrates.

Fats

Most of the calories in a serving of gruyere cheese come from fat. A 1-ounce serving (28.35g) has 9.2 grams of total fat, 5 grams of saturated fat, 3 grams of monounsaturated fat, and 1 gram of polyunsaturated fat. More than half of the fat in gruyere cheese is in the form of saturated fat.

While there is a lot of conflicting research about saturated fat, studies have shown that a diet high in saturated fat can increase bad cholesterol and therefore increase the risk of heart disease. The American Heart Association recommends that people limit their consumption of saturated fat to 5% to 6% of calories daily. As a reference—for those people consuming a 2,000 calorie diet, this would equate to about 13 grams of saturated fat.

Protein

Gruyere cheese is a good source of protein and has 8.5 grams of high-quality protein in a 1-ounce serving. As a high-quality protein, this cheese supplies all the essential amino acids. 

Vitamins and Minerals

Gruyere cheese is an excellent source of calcium, with nearly 300 milligrams of the essential mineral in a 1-ounce serving. For comparison, 1 cup of whole milk has 306 milligrams of calcium. A serving of this cheese also meets more than 10% of the daily value for vitamin B12, phosphorus, and zinc. It is also a good source of vitamin A and selenium.

However, with 202 milligrams of sodium per ounce, gruyere cheese provides almost 10% of the daily value for this nutrient. Though your body needs sodium to maintain fluid balance, too much increases your risk of high blood pressure. The Dietary Guidelines for Americans recommend limiting your daily intake to 2,300 milligrams of sodium a day.

Calories

Gruyere cheese is a calorie-dense food, with almost 120 calories per ounce. Nearly 70% of the calories in the creamy cheese comes from fat and about 27% from protein. 

Health Benefits

Rich in calcium and vitamin B12, including gruyere cheese in your meal plan could result in a number of benefits. Here are the potential health benefits of gruyere cheese.

Supports Healthy Bones

According to the National Institutes of Health, a large portion of people in the United States fail to get enough calcium in their diet. Adults need 1,000 to 1,200 milligrams of calcium a day. Calcium is an essential mineral primarily found in your bones.

Small amounts of calcium also circulate in your blood regulating blood pressure and muscle function. When you do not get enough calcium in your diet, your body pulls the calcium it needs from your bones. Gruyere cheese is an excellent source of calcium, meeting more than 20% of the daily value. 

May Protect the Heart

There is some evidence that full-fat dairy foods like gruyere cheese may have a positive impact on your heart. In fact, according to a review published in Advances in Nutrition, full-fat dairy foods like cheese may actually protect against heart disease.

The authors of the review note the health benefits from cheese may have to do with the health-promoting nutrients such as protein, vitamins, and minerals. Of course, this review also notes that more research is needed to fully understand the connection between full-fat dairy foods and how they might protect heart health. 

May Reduce Risk of Diabetes

The review in Advances in Nutrition also notes that full-fat dairy may also protect against the development of type 2 diabetes. Though still under investigation, dairy foods may prevent diabetes by improving the action of insulin, which is a hormone that helps get sugar from the blood into the cells.

Type 2 diabetes causes insulin resistance, meaning the insulin is unable to perform this function. When insulin malfunctions, blood glucose levels rise. Additionally, dairy foods like gruyere cheese may improve your body’s use of glucose, specifically in your muscles, helping keep your blood glucose levels within normal range. Ultimately, the nutrients in cheese may improve how your muscles use glucose for energy.

May Help With Weight Maintenance

Research indicates full-fat dairy foods may not increase the risk of weight gain or an increase in body fat. In fact, full-fat dairy foods like gruyere cheese may actually help with weight maintenance. The theory is that foods like gruyere cheese may help you feel more satiated and allow you to follow your meal plan.

Allergies

Cow’s milk allergy is one of the most common food allergies. Allergic reactions to cow’s milk range from mild to severe. If you have a cow’s milk allergy, you need to avoid gruyere cheese.  However, you may find dairy-free alternatives at your local supermarket or health food store. 

Storage and Safety

You can safely store unopened gruyere cheese in your refrigerator for up to 6 months. Once opened, the cheese is good for 3 to 4 weeks. If there is any mold on your gruyere cheese, you can still eat it. However, you need to remove the moldy parts, plus one inch of the surrounding cheese. 

How to Prepare

There is nothing special you need to do with gruyere cheese before you eat it. You can slice it or chop it and add it to your sandwiches or salad. It is also a good melting cheese, making it the perfect choice for grilled cheese sandwiches, omelets, and french onion soup. Gruyere cheese also is one of the classic ingredients for fondue, which is a cheese dipping sauce made with wine, lemon juice, and other seasonings.