Swiss Cheese (Emmental): Nutty, Mild & Full of Calcium

Swiss cheese (often referring to **Emmental-style cheese**) is a semi-hard cow’s milk cheese known for its **holes** (called eyes), which form during fermentation by **Propionibacterium** releasing CO₂ gas.

- **Calories:** ~110 kcal - **Protein:** ~8 g - **Fat:** ~8–9 g (mostly saturated) - **Calcium:** ~250 mg (~20% DV) - Good source of vitamin B12, phosphorus

- **Bone health:** calcium & phosphorus - **High-quality protein** for muscle repair - Lower sodium than many other cheeses - Contains **vitamin B12** (important for energy and nerves)

- **Saturated fat:** moderate portions for heart health - Lactose content is very low but not zero—usually tolerated by lactose-sensitive individuals - High calorie density—watch portion size

- Melt in **sandwiches, fondue, gratins** - Cube for **cheese boards** with fruit & nuts - Grate over vegetables, pasta, soups - Pair with white wine or apples for a classic Swiss snack

Swiss cheese is a versatile, mildly nutty cheese—nutritious and perfect for both melting and snacking.