Fermented dairy is neutral for CVD risk (Drouin-Chartier et al., BMJ 2020). Per 100 g: 413 kcal, 29.8 g protein, 336 mg sodium. Grate and weigh — it is easy to overshoot with hard cheese.
How should I track Gruyere Cheese?
Gruyere Cheese is high in calcium. The best way to track Gruyere Cheese is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
