Cheese SwissvsGreek Yogurt (Nonfat, Plain)
Cheese Swiss has 393 calories and 27g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Cheese Swiss has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Swiss vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 86% fewer calories.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Nonfat, Plain) is the heart-friendlier option with lower saturated fat, less sodium.
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.
Greek Yogurt (Nonfat, Plain)
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 | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 393kcal20% | 54kcal3% | +339kcal |
| Protein | 27g54% | 9.5g19% | +17g |
| Total Fat | 31g40% | 0.24g0% | +31g |
| Saturated Fat | 18g91% | 0.14g1% | +18g |
| Trans Fat | 0.99g | <0.1g | +0.98g |
| Cholesterol | 93mg31% | 6.0mg2% | +87mg |
| Carbohydrates | 1.4g1% | 3.4g1% | <0.1g |
| Dietary Fiber | — | 0.20g1% | — |
| ✨Vitamins | |||
| Vitamin A | 292mcg32% | 0mcg0% | +292mcg |
| Vitamin C | — | 0.30mg0% | — |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.60mg4% | — | — |
| Vitamin K | 1.4mcg1% | — | — |
| Vitamin B6 | <0.1mg4% | — | — |
| Vitamin B12 | 3.0mcg126% | — | — |
| Folate | 9.0mcg2% | — | — |
| Thiamin (B1) | <0.1mg1% | — | — |
| Riboflavin (B2) | 0.30mg23% | — | — |
| Niacin (B3) | <0.1mg0% | — | — |
| 🔶Minerals | |||
| Sodium | 185mg8% | 37mg2% | +148mg |
| Calcium | 890mg68% | 112mg9% | +778mg |
| Iron | 0.13mg1% | <0.1mg0% | +0.10mg |
| Potassium | 71mg2% | — | — |
| Phosphorus | 574mg46% | — | — |
| Magnesium | 33mg8% | — | — |
| Zinc | 4.4mg40% | — | — |
| Copper | <0.1mg5% | — | — |
| Manganese | <0.1mg1% | — | — |
| Selenium | 30mcg55% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 393 kcal for Cheese Swiss — that's 628% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Cheese Swiss has more protein per 100g (27g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Nonfat, Plain) is the leaner option with 0.24g of total fat per 100g compared to 31g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 18.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Swiss: 292mcg vs 0mcg). 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 Calcium (Cheese Swiss: 890mg vs 112mg), Sodium (Cheese Swiss: 185mg vs 37mg), Iron (Cheese Swiss: 0.13mg vs 0.03mg). 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. Greek Yogurt (Nonfat, Plain) fits a low-fat diet. Greek Yogurt (Nonfat, Plain) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Swiss or Greek Yogurt (Nonfat, Plain)?
- Cheese Swiss has more protein with 27g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Cheese Swiss or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 393 kcal.
- Is Cheese Swiss or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Cheese Swiss has 393 calories and 27g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Swiss or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 31g.