Although parmesan and romano are higher in calcium, both these cheeses are some of the highest in sodium. Besides, you typically use small amounts of these hard cheeses in pasta dishes rather than eating them alone. Gruyère cheese, with its origins in Switzerland, is a nutty yet sweet cheese to improve a grilled cheese sandwich. An ounce of Gruyère cheese provides 283 milligrams of calcium, which puts you at 22% of your daily recommended calcium for the day. You’ll get almost 200 milligrams of sodium, so it might not be the best choice if you have high blood pressure. However, that’s just half the sodium of parmesan and romano. Gruyère also has 8 grams of protein.
Calcium is typically known for helping you build strong bones and teeth, but it might also aid in your weight loss. In a 2010 study in The American Journal of Clinical Nutrition, people who boosted their calcium intake from dairy foods lost more weight than people who ate less dairy.