Cheese SwissvsWhole Milk
Cheese Swiss has 393 calories and 27g protein per 100g. Whole Milk has 60 calories and 3.3g protein per 100g Cheese Swiss has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Swiss vs Whole Milk
Go with Whole Milk at just 60 kcal per 100g — 85% fewer calories.
Cheese Swiss packs 27g of protein per 100g (27% of calories from protein) — the better pick for muscle growth and recovery.
Whole Milk is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Cheese Swiss provides 890mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Cheese Swiss
High in saturated fat with 18.2g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 93mg per 100g.
Whole Milk
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Swiss | Milk Whole 3.25% Milkfat With Added Vitamin D | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 393kcal20% | 60kcal3% | +333kcal |
| Protein | 27g54% | 3.3g7% | +24g |
| Total Fat | 31g40% | 3.2g4% | +28g |
| Saturated Fat | 18g91% | 1.9g9% | +16g |
| Trans Fat | 0.99g | 0.11g | +0.88g |
| Cholesterol | 93mg31% | 12mg4% | +81mg |
| Carbohydrates | 1.4g1% | 4.6g2% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 292mcg32% | 32mcg4% | +260mcg |
| Vitamin D | 0mcg0% | 0.96mcg5% | <0.1mcg |
| Vitamin E | 0.60mg4% | <0.1mg0% | +0.55mg |
| Vitamin K | 1.4mcg1% | — | — |
| Vitamin B6 | <0.1mg4% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | 3.0mcg126% | 0.54mcg23% | +2.5mcg |
| Folate | 9.0mcg2% | 0mcg0% | +9.0mcg |
| Thiamin (B1) | <0.1mg1% | <0.1mg5% | <0.1mg |
| Riboflavin (B2) | 0.30mg23% | 0.14mg11% | +0.16mg |
| Niacin (B3) | <0.1mg0% | 0.10mg1% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 185mg8% | 38mg2% | +147mg |
| Calcium | 890mg68% | 123mg9% | +767mg |
| Iron | 0.13mg1% | 0mg0% | +0.13mg |
| Potassium | 71mg2% | 150mg3% | <0.1mg |
| Phosphorus | 574mg46% | 101mg8% | +473mg |
| Magnesium | 33mg8% | 12mg3% | +22mg |
| Zinc | 4.4mg40% | 0.42mg4% | +4.0mg |
| Copper | <0.1mg5% | <0.1mg0% | +<0.1mg |
| Manganese | <0.1mg1% | 0mg0% | +<0.1mg |
| Selenium | 30mcg55% | 1.9mcg3% | +28mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 60 kcal per 100g compared to 393 kcal for Cheese Swiss — that's 555% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Cheese Swiss provides more protein with 27g versus 3.27g per 100g. In terms of protein-to-calorie efficiency, Cheese Swiss offers better value for building and maintaining muscle.
Fat: Whole Milk is the leaner option with 3.2g of total fat per 100g compared to 31g. Whole Milk has less saturated fat (1.86g vs 18.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Whole Milk: 0.96mcg vs 0mcg), Folate (Cheese Swiss: 9mcg vs 0mcg), Vitamin E (Cheese Swiss: 0.6mg vs 0.05mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Cheese Swiss: 0.13mg vs 0mg), Manganese (Cheese Swiss: 0.027mg vs 0mg), Copper (Cheese Swiss: 0.047mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Cheese Swiss fits a high-protein diet. Whole Milk fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Swiss or Whole Milk?
- Cheese Swiss has more protein with 27g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Cheese Swiss or Whole Milk?
- Whole Milk is lower in calories with 60 kcal per 100g versus 393 kcal.
- Is Cheese Swiss or Whole Milk healthier?
- It depends on your goals. Cheese Swiss has 393 calories and 27g protein per 100g, while Whole Milk has 60 calories and 3.27g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Swiss or Whole Milk?
- Whole Milk is leaner with 3.2g of fat per 100g compared to 31g.