Group · Dairy
Emmental
Emmental is a hard, cooked pressed-curd cheese, recognisable by its large holes (the famous « eyes ») and its golden rind. Made from cow’s milk, it is one of the most widely eaten cheeses in France, whether sliced, in a block or grated for gratins. Its mild, fruity flavour makes it versatile in the kitchen and at the table. Nutritionally, Emmental is particularly rich in protein (nearly 27.3 g per 100 g) and calcium, but also fairly fatty (28.8 g of fat) and high in calories (373 kcal per 100 g). It is an interesting food in a balanced diet, as long as you keep an eye on portions day to day.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 373 kcal |
| Kilojoules | 1550 kJ |
| Protein | 27,3 g |
| Carbohydrate | 5,4 g |
| Fat | 28,8 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Calcium978 mg122 %
- Phosphorus640 mg91 %
- Vitamin B121,84 µg74 %
- Zinc3,48 mg35 %
- Vitamin B20,41 mg29 %
- Vitamin A232 µg29 %
- Iodine26 µg17 %
- Vitamin D0,78 µg16 %
See the other 15 nutrients
- Magnesium48,9 mg13 %
- Vitamin B920 µg10 %
- Vitamin K16,59 µg9 %
- Vitamin B60,09 mg6 %
- Vitamin E0,74 mg6 %
- Omega-3 ALA0,11 g6 %
- Total omega-30,13 g5 %
- Potassium97,4 mg5 %
- Vitamin B50,28 mg5 %
- Copper0,04 mg4 %
- Omega-6 LA0,35 g4 %
- Vitamin B10,03 mg3 %
- Manganese0,02 mg1 %
- Iron0,15 mg1 %
- Vitamin B30,1 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Emmental has many uses: grated over gratins, pasta and soups, sliced in a sandwich, or simply enjoyed on a cheeseboard. To enjoy its nutrition facts without overdoing it, a reasonable portion is around 30 g, the equivalent of a small piece or a handful of grated cheese. Beyond that, the calorie density climbs quickly because its fat and salt content are notable.
In terms of benefits, Emmental is an excellent source of complete protein and calcium, two nutrients that support strong bones and the maintenance of muscle mass. It also provides phosphorus, zinc and B vitamins. Its carbohydrates are almost nil, which makes it a cheese with a very low glycaemic index, useful if you are watching your blood sugar.
To vary things and adjust your intake, you can compare Emmental with other hard pressed cheeses such as Comté or gruyère, which have similar profiles. To discover all the options, explore the dairy products family.
- Storage: keep Emmental in the fridge, wrapped in suitable paper to stop it drying out. Take it out about twenty minutes before eating to bring out its aromas.
- Pairings: it goes well with steamed vegetables, a green salad, wholemeal bread or eggs in an omelette.
- Cooking: it melts easily, ideal for croque-monsieur, quiches and soufflés.
For active people, Emmental is a practical source of protein and calcium, useful as a recovery snack or as part of a meal after training. You can pair it with wholegrain starchy foods to replenish your reserves. Beware of its richness in fat, though: when cutting or losing weight, favour small amounts and count it in your day’s total. For higher protein needs, also discover protein snack ideas to top up your intake.
For slimming, Emmental is by no means off limits: it keeps you full thanks to its protein. The key remains moderation. If you want to put its calories in context against other foods, see the calorie table. Included in moderation, Emmental keeps its place in a tasty, balanced diet.
If you have diabetes: this cheese contains only traces of carbohydrates. Portion, salt and saturated fat are covered in our guide to cheese and diabetes.
