Cheese SwissvsGreek Yogurt (Low Fat, Plain)
Cheese Swiss has 393 calories and 27g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Cheese Swiss has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Swiss vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 81% fewer calories.
Greek Yogurt (Low Fat, Plain) packs 9.9g of protein per 100g (55% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Low Fat, Plain) 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.
Greek Yogurt (Low Fat, Plain) edges ahead overall with less saturated fat, more potassium — the more nutritious option for everyday eating.
⚠️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 (Low Fat, 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 Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 393kcal20% | 73kcal4% | +320kcal |
| Protein | 27g54% | 9.9g20% | +17g |
| Total Fat | 31g40% | 1.9g2% | +29g |
| Saturated Fat | 18g91% | 1.2g6% | +17g |
| Trans Fat | 0.99g | <0.1g | +0.93g |
| Cholesterol | 93mg31% | 10mg3% | +83mg |
| Carbohydrates | 1.4g1% | 3.9g1% | <0.1g |
| Dietary Fiber | — | 0g0% | — |
| Sugars | — | 3.6g | — |
| ✨Vitamins | |||
| Vitamin A | 292mcg32% | 90mcg10% | +202mcg |
| Vitamin C | — | 0.80mg1% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.60mg4% | <0.1mg0% | +0.56mg |
| Vitamin K | 1.4mcg1% | 0.20mcg0% | +1.2mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 3.0mcg126% | 0.52mcg22% | +2.5mcg |
| Folate | 9.0mcg2% | 12mcg3% | <0.1mcg |
| Thiamin (B1) | <0.1mg1% | <0.1mg4% | <0.1mg |
| Riboflavin (B2) | 0.30mg23% | 0.23mg18% | +<0.1mg |
| Niacin (B3) | <0.1mg0% | 0.20mg1% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 185mg8% | 34mg1% | +151mg |
| Calcium | 890mg68% | 115mg9% | +775mg |
| Iron | 0.13mg1% | <0.1mg0% | +<0.1mg |
| Potassium | 71mg2% | 141mg3% | <0.1mg |
| Phosphorus | 574mg46% | 137mg11% | +437mg |
| Magnesium | 33mg8% | 11mg3% | +22mg |
| Zinc | 4.4mg40% | 0.60mg5% | +3.8mg |
| Copper | <0.1mg5% | <0.1mg2% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 30mcg55% | 12mcg23% | +18mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 393 kcal for Cheese Swiss — that's 438% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Cheese Swiss has more protein per 100g (27g vs 9.95g), but Greek Yogurt (Low Fat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Low Fat, Plain) is the leaner option with 1.92g of total fat per 100g compared to 31g. Greek Yogurt (Low Fat, Plain) has less saturated fat (1.23g vs 18.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin E (Cheese Swiss: 0.6mg vs 0.04mg), Vitamin K (Cheese Swiss: 1.4mcg vs 0.2mcg), Vitamin B12 (Cheese Swiss: 3.02mcg vs 0.52mcg). 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 115mg), Zinc (Cheese Swiss: 4.37mg vs 0.6mg), Sodium (Cheese Swiss: 185mg vs 34mg). 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 (Low Fat, Plain) fits a low-fat diet. Greek Yogurt (Low Fat, Plain) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Swiss or Greek Yogurt (Low Fat, Plain)?
- Cheese Swiss has more protein with 27g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Cheese Swiss or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 393 kcal.
- Is Cheese Swiss or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Cheese Swiss has 393 calories and 27g protein per 100g, while Greek Yogurt (Low Fat, Plain) has 73 calories and 9.95g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Swiss or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 31g.