You’re standing in front of the fridge at 11:00 PM. The light is dim, you’re hungry, and there’s a pack of pre-sliced Jarlsberg or maybe some Sargento Swiss sitting right there. You grab two slices. It feels like a harmless snack, right? But if you’re tracking macros or trying to stay in a deficit, you probably want to know the calories in 2 slices of swiss cheese before you commit to that second sandwich or "just one more" roll-up.
Most people guess. They think cheese is cheese. It isn't.
If you’re looking for a quick number, here it is: two standard, deli-thin slices of Swiss cheese typically contain about 140 to 160 calories. But honestly, that number is a bit of a lie. It depends entirely on whether those slices came from a block you cut yourself, a pre-packaged "ultra-thin" variety, or the thick slabs they slap on a Reuben at a local deli.
Swiss cheese is unique. It’s got those iconic holes—technically called "eyes"—caused by Propionibacterium freudenreichii subspecies shermanii. These bacteria consume lactic acid and release carbon dioxide gas, which gets trapped in the curd. Why does this matter for your diet? Because the bigger the holes, the less cheese you’re actually eating per square inch. It’s the only food where "nothing" actually helps your calorie count.
The Math Behind Calories in 2 Slices of Swiss Cheese
Let’s look at the USDA FoodData Central database. A standard 1-ounce slice of Swiss cheese is generally cited as having 110 calories. So, if you’re eating two "standard" ounces, you’re looking at 220 calories. However, most pre-packaged slices sold in American grocery stores like Kroger or Safeway aren't a full ounce. They are usually around 19 to 21 grams.
At 21 grams per slice, the calories in 2 slices of swiss cheese drop down to roughly 150.
It's a dense food. Swiss is a semi-hard cheese. Unlike Brie, which is loaded with moisture, or Parmesan, which is incredibly dry and concentrated, Swiss sits in that middle ground. It’s got a water content of about 37% to 39%. Because it’s aged (usually 2 to 4 months for "baby" Swiss and longer for Emmentaler), the flavors concentrate, and so do the calories.
You've got to watch the "Thin" vs. "Ultra-Thin" marketing. Brands like Sargento sell "Ultra Thin" Swiss slices that are only 40 calories each. If you grab two of those, you’re only at 80 calories. You might feel like a health god, but you're really just eating half the volume of a standard slice. If you go to a butcher shop where they slice it off the giant wheel, one slice might be 1.5 ounces. Two of those? Now you’re pushing 330 calories.
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Beyond the Calorie: Protein and Fat Breakdown
Calories are just a tiny part of the story. If you’re eating those 150 calories, what are you actually getting?
Swiss is a protein powerhouse. Two slices usually provide about 15 to 16 grams of protein. That’s more than two large eggs. It’s also loaded with calcium. You’re looking at roughly 45% of your Daily Value (DV) of calcium in just those two pieces. For anyone worried about bone density or just trying to hit a high-protein goal without eating another chicken breast, Swiss is a legit tool.
Fat content is where people get nervous. Most Swiss cheese is made from part-skim milk, but it’s still around 8 to 9 grams of fat per slice. Most of that is saturated fat.
There's a catch, though. Recent research, including a notable 2023 study published in The American Journal of Clinical Nutrition, suggests that the "cheese matrix" might actually change how our bodies process these fats. Essentially, the calcium in cheese binds to fatty acids in the digestive tract, preventing some of that fat from being absorbed. So, while the label says 150 calories, your body might not actually "use" every single one of them.
Swiss vs. Cheddar: The Calorie Face-Off
People often swap Swiss for Cheddar thinking it's a "diet" cheese. Is it?
Generally, Swiss is slightly lower in calories and sodium than sharp Cheddar. Two slices of Cheddar usually clock in around 170 to 180 calories and contain significantly more salt. Swiss is actually one of the lowest-sodium cheeses available. If you’re managing blood pressure, Swiss is the clear winner.
- Swiss: 150 calories, 100mg sodium (per 2 slices)
- Cheddar: 180 calories, 350mg sodium (per 2 slices)
- Provolone: 160 calories, 250mg sodium (per 2 slices)
It’s just a smarter pick if you're trying to keep the bloat down. Plus, Swiss has a higher concentration of Vitamin B12.
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What Most People Get Wrong About "Lace" Swiss
You might see "Lacy Swiss" in the deli. It sounds fancy. It looks delicate. Most people think it’s just a different brand, but Lacy Swiss is actually made with low-fat milk. It has smaller holes and a paler color.
If you’re looking at calories in 2 slices of swiss cheese specifically of the "Lacy" variety, you’re looking at about 35 to 45 calories per slice. That’s a massive difference. Two slices of Lacy Swiss will only cost you about 90 calories. The trade-off is the texture. It doesn’t melt as well because the fat content is lower. It’s "squeaky" and a bit more rubbery. If you’re putting it on a hot burger, it might not give you that gooey pull you’re craving.
The Satiety Factor: Why You Shouldn't Fear the Fat
It’s easy to get obsessed with the 150-calorie number. But let’s be real. If you eat two slices of Swiss (150 calories), you’re probably going to feel full for an hour or two because of the protein and fat combination. If you eat 150 calories of pretzels, you’ll be hungry again in ten minutes.
The fermentation process also produces short-chain fatty acids like butyrate. Some researchers, like those at the University of Copenhagen, have looked into how fermented dairy affects gut health and metabolism. There’s some evidence that these compounds might actually help with insulin sensitivity. Basically, the calories in your Swiss cheese might be doing more for your metabolism than the calories in a "low-fat" processed snack bar.
Common Mistakes When Tracking Swiss Cheese
Stop counting "slices" as a universal unit. It’s a trap.
I’ve seen people log "2 slices" in MyFitnessPal and choose the first entry they see. That entry might be for a 1-ounce slice, but their cheese was a thin-cut 0.5-ounce slice. They are over-reporting their calories by double. Conversely, if you’re at a party and you’re grabbing slices off a cheese board, those hand-cut wedges are almost always heavier than you think.
If you really care about the calories in 2 slices of swiss cheese, you need a food scale. Weigh them in grams. Multiply the weight by 3.8 (the average calorie count per gram of Swiss). That’s your real number.
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Why the "Eyes" Matter for Your Wallet and Waistline
Grade A Swiss cheese must have holes between 15/16 of an inch and 1 1/4 inches in diameter. If the holes are too small or non-existent (called "blind" cheese), it’s actually considered a lower grade. From a caloric perspective, a Grade A slice with huge holes is actually "diet" cheese compared to a "blind" slice of the same thickness. You’re literally paying for air, but in this case, the air is saving you from extra calories.
Specific Brand Comparisons
Not all Swiss is created equal. Let’s look at what’s actually on the shelves:
- Boar's Head Gold Label Imported Switzerland Swiss: This is the real deal. It’s nutty and sharp. Two slices (approx. 56g) will run you about 220 calories. It’s richer because it’s made with traditional methods.
- Kraft Swiss Singles: This isn't technically "cheese" in the traditional sense; it's a "prepared cheese product." Two slices are about 120 calories. It has more additives and less protein.
- Applegate Organics Swiss: Two slices are about 140 calories. It’s a solid, middle-of-the-road option with clean ingredients.
- Alpine Lace: This is the go-to for low-sodium, lower-calorie needs. Two slices are roughly 100 calories.
The Melting Point: Does Cooking Change the Calories?
A question that comes up a lot: Does melting the cheese change the calories?
No. But it changes the volume. When you melt two slices of Swiss onto a piece of rye bread, the cheese loses a tiny bit of moisture and collapses. It looks like less. This often leads people to add a third or fourth slice to get that "cheesy" look. That’s where the calorie creep happens.
Also, be careful with oils. If you’re frying a grilled cheese sandwich, the Swiss cheese will absorb some of the butter or oil from the pan. The cheese itself hasn't changed, but the total caloric load of that cheese "experience" just went up by 100 calories of fat.
Actionable Steps for the Calorie Conscious
If you love Swiss cheese but want to be smart about it, here is how you handle it:
- Buy the block, but use a vegetable peeler. If you want the flavor of high-end Swiss without the 200-calorie price tag, use a peeler to shave off paper-thin ribbons. You’ll get the surface area for your taste buds without the density.
- Check the sodium if you’re tracking "water weight." Swiss is naturally low in salt, but some "processed" Swiss slices add it back in. Look for labels that stay under 60mg per slice.
- Pair it with acid. Swiss is creamy. If you pair it with something acidic like a Granny Smith apple or a spicy mustard, the flavor pops more. You’ll find you need less cheese to feel satisfied.
- Don't ignore the "Baby Swiss." It’s aged for a shorter time, has a higher moisture content, and often slightly fewer calories per gram than the hard, aged Emmentaler.
At the end of the day, 150 calories for two slices of cheese is a nutritional bargain. You’re getting massive amounts of protein and calcium for a relatively low caloric investment. Just make sure you aren't eating the "deli-cut" slabs that are a quarter-inch thick unless you've accounted for the extra 200 calories.
Check your labels, weigh your food if you’re serious, and maybe opt for the Swiss with the biggest holes you can find. It’s the only time in life where "less" is exactly what you’re paying for.
Next time you're at the deli counter, ask for a "thin slice" or a "number 2" setting on the slicer. This usually yields a slice around 20 grams, keeping your two-slice snack right in that sweet spot of 140 to 150 calories. It’s a simple hack that keeps your macros in check without sacrificing the nutty, slightly sweet flavor that makes Swiss cheese a kitchen staple.