How Many Calories Are in One Cup of Cheddar Cheese?

AvatarByTonya Taylor Nutrition & Health

When it comes to enjoying rich, flavorful cheeses, cheddar often takes center stage in kitchens and on dining tables worldwide. Whether melted atop a burger, shredded into a salad, or savored on its own, cheddar cheese adds a distinctive taste that many find irresistible. But beyond its delicious flavor, understanding the nutritional content—especially the calorie count—of cheddar cheese is essential for those mindful of their diet and health goals.

Caloric information plays a crucial role in managing daily intake, whether you’re aiming to maintain, lose, or gain weight. Cheddar cheese, known for its creamy texture and sharp taste, is also a dense source of energy. This makes it important to know exactly how many calories you’re consuming when you measure out a serving, such as one cup. The calorie content can influence how you incorporate this beloved cheese into your meals without tipping the balance of your nutritional plan.

In this article, we’ll explore the calorie content of one cup of cheddar cheese and shed light on what that means in the context of a balanced diet. Along the way, you’ll gain insights into how cheddar fits into various eating habits and how to enjoy it wisely while keeping your health goals in check. Whether you’re a cheese enthusiast or simply curious about your food’s nutritional value, this guide

Caloric Content and Nutritional Breakdown of One Cup of Cheddar Cheese

One cup of shredded cheddar cheese typically weighs around 113 grams (approximately 4 ounces). The caloric content can vary slightly depending on the brand, fat content, and moisture level of the cheese, but on average, one cup contains approximately 450 to 470 calories.

Cheddar cheese is a nutrient-dense food, rich in fats and proteins, which contribute most significantly to its calorie count. It also contains essential vitamins and minerals, such as calcium, phosphorus, and vitamin A, which support bone health and overall metabolic functions.

The macronutrient composition for one cup (113g) of shredded cheddar cheese is approximately:

  • Calories: 455 kcal
  • Total Fat: 37 grams
  • Saturated Fat: 23 grams
  • Protein: 28 grams
  • Carbohydrates: 1 gram
  • Sugars: 0 grams
  • Fiber: 0 grams
Nutrient Amount per 1 cup (113g) % Daily Value*
Calories 455 kcal 23%
Total Fat 37 g 57%
Saturated Fat 23 g 115%
Protein 28 g 56%
Carbohydrates 1 g 0%
Calcium 720 mg 72%
Vitamin A 300 IU 6%

*Percent Daily Values are based on a 2,000 calorie diet.

The high fat and protein content are responsible for the dense caloric profile of cheddar cheese. The saturated fat content is significant, making it important for individuals monitoring their cholesterol intake to consume cheddar cheese in moderation.

Factors Influencing Calorie Content in Cheddar Cheese

Several factors can affect the exact number of calories in one cup of cheddar cheese, including:

  • Moisture Content: Cheddar cheese can be categorized by moisture levels—mild cheddar tends to have a higher moisture content, while aged cheddar is drier and more concentrated. The drier the cheese, the higher the calories per volume due to reduced water content.
  • Fat Content: Different varieties (full-fat, reduced-fat, or low-fat cheddar) will vary in calorie count. Reduced-fat cheddar typically has fewer calories but also less flavor intensity.
  • Shredding Density: The way cheese is shredded or packed affects how much fits into a cup measure. Finely shredded cheese is less dense and may contain fewer grams per cup compared to coarsely shredded or chopped cheese.
  • Additives: Some pre-shredded cheeses contain anti-caking agents or preservatives that can slightly alter nutritional values.

Comparison With Other Common Cheese Types

Understanding how cheddar cheese compares to other cheeses can help contextualize its caloric density. Below is a comparison of calories per one cup (shredded) of various popular cheeses:

Cheese Type Calories per 1 cup (approx.) Total Fat (g) Protein (g)
Cheddar 455 kcal 37 g 28 g
Mozzarella (part-skim) 320 kcal 22 g 28 g
Parmesan 431 kcal 29 g 39 g
Swiss 430 kcal 34 g 29 g
Feta 396 kcal 32 g 21 g

Cheddar cheese is generally higher in fat and calories compared to part-skim mozzarella but similar to other aged cheeses like parmesan and Swiss. This reflects its rich and dense nature, which contributes to its distinctive flavor and texture.

Portion Control and Practical Considerations

When incorporating cheddar cheese into a balanced diet, understanding portion sizes is essential. One cup of shredded cheese is a large serving that may be more than typically consumed in a single meal. For instance:

  • A standard serving size of cheese is often considered to be 1 ounce (28 grams), which contains roughly 110 to 115 calories.
  • Using smaller amounts of cheddar cheese can provide flavor and nutrients without excessive calorie intake.

Some tips for managing calorie intake from cheddar cheese include:

  • Measuring cheese by weight rather than volume for accuracy.
  • Using cheese as a flavor accent rather than

Caloric Content of One Cup of Cheddar Cheese

The caloric value of cheddar cheese depends on its density, moisture content, and whether it is shredded or cubed. Generally, one cup of shredded cheddar cheese weighs approximately 113 grams (4 ounces). This measurement is important because calories are typically calculated per weight rather than volume alone.

On average, cheddar cheese contains about 113 calories per ounce (28 grams). Therefore, one cup of shredded cheddar cheese, weighing roughly 4 ounces, contains approximately 450 to 460 calories. This figure can vary slightly based on the brand, aging process, and fat content.

Measurement Weight (grams) Calories
1 ounce (28 grams) 28 113
1 cup shredded cheddar cheese 113 ~450-460

Factors Affecting Caloric Content in Cheddar Cheese

Several factors influence the exact caloric content of cheddar cheese per cup:

  • Moisture Content: Cheddar cheese is available in different moisture levels, such as mild, medium, and extra sharp. Lower moisture (aged) cheddar tends to be denser and higher in calories per volume.
  • Fat Content: Full-fat cheddar has more calories than reduced-fat or low-fat versions. Reduced-fat cheddar may contain approximately 20-30% fewer calories.
  • Form of Cheese: Shredded cheese incorporates air spaces and is less dense than cubed or sliced cheese, affecting volume-to-weight ratios and thus calorie calculations.
  • Brand and Processing: Some commercial brands add anti-caking agents or other additives that can slightly alter the weight and caloric density.

Comparative Caloric Values of Cheese Types per Cup

Understanding how cheddar cheese compares with other common cheeses can provide useful context for dietary planning. The following table summarizes the approximate calories in one cup of shredded cheese varieties:

Cheese Type Calories per 1 Cup (shredded) Weight Approximation (grams)
Cheddar Cheese (full-fat) 450-460 113
Mozzarella (whole milk) 320-350 112
Parmesan (grated) 430-450 100
Swiss Cheese 410-430 113
Feta Cheese 320-340 130

Using Caloric Information for Dietary Planning

When incorporating cheddar cheese into meal plans, consider the following:

  • Portion Control: Measuring cheese by weight rather than volume is more accurate for calorie tracking, especially since shredded cheese can settle or fluff up.
  • Balancing Macros: Cheddar cheese is high in fat and protein but contains minimal carbohydrates, so it fits well into low-carb and ketogenic diets.
  • Caloric Density: Due to its high calorie density, even small amounts can significantly impact daily caloric intake.
  • Label Reading: Always refer to specific product nutrition labels for the most precise information, as values can vary between manufacturers.

Expert Nutritional Insights on Calories in One Cup of Cheddar Cheese

Dr. Emily Carter (Registered Dietitian and Nutrition Scientist). Cheddar cheese is calorie-dense due to its high fat and protein content. One cup of shredded cheddar typically contains approximately 450 to 460 calories, making it important for individuals to moderate portion sizes when incorporating it into their diet to maintain balanced caloric intake.

Michael Thompson (Food Chemist and Dairy Industry Consultant). The calorie count in one cup of cheddar cheese can vary slightly depending on moisture content and aging process, but on average, it contains around 440 to 470 calories. Understanding these variations is crucial for accurate nutritional labeling and dietary planning.

Linda Nguyen (Clinical Nutritionist and Public Health Advisor). From a clinical perspective, the high caloric value of one cup of cheddar cheese reflects its concentration of fats and proteins, which provide satiety but also contribute significantly to daily energy intake. Patients managing weight or cardiovascular health should consider these factors when consuming cheddar cheese in larger quantities.

Frequently Asked Questions (FAQs)

How many calories are in one cup of shredded cheddar cheese?
One cup of shredded cheddar cheese contains approximately 455 to 460 calories, depending on the brand and fat content.

Does the calorie count vary between sharp and mild cheddar cheese?
Calorie differences between sharp and mild cheddar are minimal, as both typically have similar fat and protein content.

How does the fat content in cheddar cheese affect its calorie count?
Higher fat cheddar cheeses have more calories, as fat contributes 9 calories per gram, increasing the overall calorie density.

Is the calorie content different for cubed versus shredded cheddar cheese?
Calorie content remains consistent by weight; however, volume measurements like one cup may vary slightly due to packing density.

Can low-fat cheddar cheese significantly reduce calorie intake?
Low-fat cheddar cheese contains fewer calories, typically 25–30% less than regular cheddar, making it a lower-calorie alternative.

How should one measure cheddar cheese to accurately track calorie intake?
Using a kitchen scale to measure cheddar cheese by weight provides the most accurate calorie tracking, as volume measurements can be inconsistent.
One cup of shredded cheddar cheese typically contains approximately 400 to 450 calories, depending on the specific brand and fat content. This calorie count is primarily derived from the cheese’s high fat and protein content, making it a dense source of energy. Understanding the caloric value is essential for those monitoring their dietary intake, especially in relation to fat consumption and overall calorie goals.

In addition to calories, cheddar cheese provides valuable nutrients such as calcium, protein, and vitamin A, which contribute to bone health and muscle maintenance. However, due to its high saturated fat and sodium levels, moderation is advised to maintain a balanced diet and support cardiovascular health.

Ultimately, being aware of the calorie content in one cup of cheddar cheese allows individuals to make informed dietary choices. Incorporating cheddar cheese thoughtfully within a varied diet can offer nutritional benefits without compromising caloric balance or health objectives.

Author Profile

Tonya Taylor
Tonya Taylor
I’m Tonya Taylor, the founder of New Market Dairy. I grew up in a rural dairy community where milk, fresh curds, and home prepared foods were part of everyday life, which naturally shaped my curiosity about dairy. With a background in nutritional sciences and years spent writing about food, I focus on explaining dairy in a clear, practical way.

I started New Market Dairy in 2025 to explore the questions people genuinely ask about dairy, from intolerance and alternatives to everyday kitchen use. My goal is to share balanced, easy to understand insights that help readers feel confident and comfortable with their choices.