36 %
Calcium is needed for the maintenance of normal bones and teeth, and contributes to normal muscle function.
How many calories are in Gruyere cheese?
123kcal
in a 30 g piece
409 kcal per 100 g.
Source: UK CoFID 2021, record 12-164, 10 analysed samples. Checked 5 October 2026.
10 gFat
8.2 gProtein
0 gFibre
36 %Daily calcium
What’s in a 30 g piece
About a third of a piece is water. The rest is 10 g fat and 8.2 g protein.
- 10 gFat
- 8.2 gProtein
- 10.5 gWater
- 1.4 gMinerals and the rest
Above average for dairy
Gruyere cheese is 409 kcal per 100 g. The 99 dairy in this database average 224.
Gruyere cheese409
Dairy average224
High in salt
1.7 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).
Salt, per piece0.5 g
Vitamins and minerals in Gruyere cheese
Six of the 19 recorded reach the “high in” level. Calcium leads by a long way.
A source of
Only a trace
- Vitamin C
- Manganese
Show all 19 with amounts
Chloride312 mg, 39 %
Calcium285 mg, 36 %
Phosphorus183 mg, 26 %
Vitamin B120.00048 mg, 19 %
Vitamin A0.109 mg, 14 %
Niacin (vitamin B3)1.9 mg, 12 %
Riboflavin (vitamin B2)0.12 mg, 8.4 %
Zinc0.69 mg, 6.9 %
Copper0.04 mg, 3.9 %
Magnesium11.1 mg, 3 %
Vitamin B60.03 mg, 2.4 %
Vitamin D0.00009 mg, 1.8 %
Folate0.0036 mg, 1.8 %
Pantothenic acid (vitamin B5)0.11 mg, 1.8 %
Potassium29.7 mg, 1.5 %
Vitamin E0.17 mg, 1.5 %
Biotin0.00045 mg, 0.9 %
Thiamin (vitamin B1)0.01 mg, 0.8 %
Iron0.09 mg, 0.6 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What Gruyere cheese doesn’t give you. And where to find it.
No recorded vitamin C, and only 2.1 % of the iron reference intake and 2.7 % of the thiamin reference intake per 100 g.
Vitamin C
Tracein Gruyere cheese
Find it inCherries, West Indian2150 % per 100 g
Iron
2.1%in Gruyere cheese, per 100 g
Find it inThyme, dried, ground883 % per 100 g
Thiamin (vitamin B1)
2.7%in Gruyere cheese, per 100 g
Find it inWheatgerm164 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Gruyere cheese against other dairy
Gruyere cheese comes second for calcium here, just behind milk (skimmed, dried, fortified).
1280mg
950mg
773mg
690mg
680mg
498mg
Cheese, Gruyerethis page
Cheese, Gouda−177 mg
Cheese, Red Windsor−260 mg
Cheese, processed, smoked−270 mg
Cheese spread, plain−452 mg
All values per 100 g, from the same dataset. Differences are against Gruyere cheese.
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Questions about Gruyere cheese
What the numbers say to the questions people actually search.
How many calories are in a portion of Gruyere cheese?
A typical portion (30 g, a piece of cheese) gives 123 kcal. Per 100 g the figure is 409 kcal.
Is Gruyere cheese high in chloride?
Yes. Cheese, Gruyere has 1040 mg chloride per 100 g, 130 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does Gruyere cheese have most of?
By share of the daily reference intake: chloride (1040 mg, 130 %), calcium (950 mg, 119 %) and phosphorus (610 mg, 87 %) per 100 g.
Is Gruyere cheese a good source of protein?
Cheese, Gruyere has 27.2 g protein per 100 g, 27 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-164, Cheese, Gruyere, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Milk Products and Eggs Supplement, 1989. Values are per 100 g of the edible part; a piece is 30 g, a piece of cheese, the usual UK portion for dairy. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 99 dairy kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dairy
From the same group, with calories per 100 g, and the foods with the most calcium.
