Dotted with holes, Jarlsberg cheese resembles Swiss cheese and has a mild flavor with a nutty undertone. The cheese is made from cow's milk and supplies several essential vitamins and minerals. Jarlsberg cheese is also versatile enough to combine with many different foods to create a variety of meals and snacks.
Calories and Fat
A 1-ounce serving of Jarlsberg cheese contains 100 calories and 8 grams of fat, which is about 12 percent of the recommended dietary allowance. The same serving also contains 5 grams of saturated fat, which is one-fourth of the RDA. The American Heart Association cautions that you should limit your intake of fat, especially saturated fat, because too much can raise your cholesterol levels and increase your chance of heart disease. Aim to keep your saturated fat intake to less than 7 percent of your daily caloric intake, the AHA recommends.
Calcium and Other Nutrients
An ounce of Jarlsberg cheese supplies 20 percent of the 1,000 milligrams of calcium you should have each day. Calcium is essential for strong bones and teeth. The same portion of Jarlsberg cheese also delivers 7 grams of protein, which is 15 percent of the 46 grams women need daily and 13 percent of the 56 grams men need every day, according to the Centers for Disease Control and Prevention.
Sodium Is a Drawback
A diet high in sodium can increase your blood pressure, which contributes to a higher risk of heart disease and stroke. Cheese, including Jarlsberg, is usually quite high in sodium. An ounce of Jarlsberg cheese contains 180 milligrams of sodium. That translates to 12 percent of the daily 1,500-milligram limit recommended by the American Heart Association.
Including Jarlsberg Cheese in Your Diet
If you don't want to give up your regular servings of Jarlsberg cheese, consider swapping it for a reduced-fat version. An ounce of reduced-fat Jarlsberg cheese contains 70 calories and 3.5 grams of fat, of which 2 grams are saturated. The reduced-fat version also contains less sodium, with 130 milligrams per serving. You'll also get 9 grams of protein and 20 percent of your daily calcium needs in a serving of reduced-fat Jarlsberg cheese.
- Wegmans: Jarlsberg Swiss Wheel Cheese
- Wegmans: Jarlsberg Swiss Lite Cheese
- American Heart Association: Knowing Your Fats
- University of Maryland Medical Center: Calcium
- Centers for Disease Control and Prevention: Protein
- American Heart Association: Sodium (Salt or Sodium Chloride)
- 101 Recipes for Making Cheese; Cynthia Martin