Emmental cheese: why the Swiss cheese with holes is good for you, and how much you can eat without ruining your waistline

Swiss Emmental cheese, instantly recognisable by its large "eyes" and nutty aftertaste, turns out to be more than just a tasty addition to a sandwich — it's a concentrate of nutrients beneficial to the body, provided you stick to a sensible portion of 20–30 grams a day.

This semi-hard cheese is traditionally made from cow's milk, and it gets its characteristic large bubbles and springy yellow texture thanks to a special ageing process. A quality Emmental has a mild, slightly sweet flavour reminiscent of ripe fruit or forest nuts, with almost no sourness. A good cheese can be recognised by its evenly spaced "eyes" and a long, pleasant aftertaste.

In terms of nutritional value, Emmental is essentially concentrated milk: 100 grams of the product contains 27–28 grams of protein and around 380 kilocalories. Besides a generous amount of calcium, the cheese is rich in phosphorus, magnesium, potassium and zinc, as well as vitamins A, D, B2 and B12. An important advantage is its low salt content — genuine Swiss varieties contain about 0.5 grams per 100 grams of cheese, which is good news for blood vessels and blood pressure.

Easily absorbed calcium and protein strengthen bones, teeth and muscles, help prevent osteoporosis, and aid recovery after injuries and physical exertion. Fat-soluble vitamins support the immune and nervous systems, while zinc benefits skin and nails. Good news for those with lactose intolerance: Emmental contains neither lactose nor gluten, and it also includes probiotic cultures and propionic acid that have a beneficial effect on gut flora.

Because of its relatively high fat and calorie content, Emmental is best enjoyed on the "less but better" principle — those on strict diets should go easy on it, but within a balanced Mediterranean-style diet, this cheese certainly has its place.

In the kitchen, Emmental proves remarkably versatile: it melts beautifully, making it perfect for baked potatoes, pasta dishes, vegetable bakes, cheese sauces and classic fondue. It's also an essential ingredient in pizza, quiche, omelettes and the hot croque monsieur sandwich. In cold dishes, the cheese pairs wonderfully with grapes, melon, figs, dates and nuts, and it makes a fine addition to a salad or an open sandwich with butter and vegetables.

Experts stress that Emmental is far more than just "cheese with holes" — it's a product that can delight the taste buds while gently supporting your health, as long as you treat it not as a main course but as a smart addition to your diet.

Source: apetitonline.cz