How Many Calories Are There in Grated Cheese?

AvatarByTonya Taylor Nutrition & Health

When it comes to adding a burst of flavor and texture to our favorite dishes, grated cheese is often the go-to ingredient. Whether sprinkled atop a fresh salad, melted over a steaming plate of pasta, or incorporated into a savory casserole, grated cheese enhances meals in countless delicious ways. But beyond its taste and versatility, many people are curious about how this beloved dairy product fits into their nutritional goals—especially when it comes to calorie content.

Understanding the calorie count in grated cheese is more than just a matter of curiosity; it’s an essential aspect of mindful eating and balanced nutrition. Cheese varieties differ widely in their fat content, moisture levels, and processing methods, all of which influence the number of calories packed into each serving. For those tracking their intake, whether for weight management, athletic performance, or overall health, knowing how many calories are in grated cheese can help make informed choices without sacrificing flavor.

In this article, we’ll explore the calorie content of grated cheese, shedding light on the factors that affect it and offering insights into how it fits into a healthy diet. Whether you’re a cheese enthusiast or simply looking to better understand your food, this guide will provide the clarity you need to enjoy grated cheese with confidence.

Caloric Content of Different Types of Grated Cheese

The caloric content of grated cheese varies significantly depending on the type of cheese used. This variation is primarily due to differences in fat content, moisture levels, and processing methods. Hard cheeses like Parmesan tend to have a higher calorie density per gram compared to softer cheeses such as mozzarella or cheddar.

Generally, the calorie count is measured per 1 tablespoon or per 10 grams of grated cheese, which is a typical serving size for culinary use. Understanding these differences can help with more accurate dietary planning and calorie tracking.

Below is a table presenting approximate calorie counts for common types of grated cheese per 10 grams:

Cheese Type Calories (per 10 g) Fat Content (g) Protein Content (g)
Parmesan 43 3.0 4.1
Cheddar 40 3.3 2.5
Mozzarella (part-skim) 28 1.8 2.8
Swiss 38 3.2 2.7
Feta 26 2.1 1.5

Factors Influencing Calorie Counts in Grated Cheese

Several factors contribute to variations in calorie counts beyond the cheese type itself:

  • Moisture Content: Cheeses with higher moisture content generally have fewer calories per gram because water dilutes the energy density. For example, mozzarella has a higher moisture content compared to Parmesan, resulting in fewer calories per serving.
  • Fat Percentage: The fat content is a major determinant of calories since fat provides 9 calories per gram. Full-fat cheeses naturally have higher calorie counts compared to reduced-fat or part-skim varieties.
  • Aging Process: Aged cheeses tend to have lower moisture and more concentrated nutrients, leading to higher calorie density per gram.
  • Grating Texture: Finely grated cheese is denser and packs more calories per tablespoon than coarsely grated cheese, which can trap more air and take up more volume but weigh less.

Estimating Calories in Homemade Grated Cheese

When grating cheese at home, weighing the portion is the most accurate way to estimate calorie content. Since volume measurements like tablespoons can vary depending on how finely the cheese is grated, using a kitchen scale is recommended.

If weighing is not possible, consider the following rough estimates for a heaping tablespoon:

  • Parmesan: ~20 grams, about 85 calories
  • Cheddar: ~15 grams, about 60 calories
  • Mozzarella (part-skim): ~12 grams, about 34 calories

Tips for Managing Caloric Intake from Grated Cheese

For individuals monitoring their calorie intake, grated cheese can be incorporated thoughtfully by:

  • Using strong-flavored cheeses like Parmesan in smaller amounts to maximize taste with fewer calories.
  • Opting for part-skim or reduced-fat cheese varieties to lower fat and calorie content.
  • Measuring cheese portions by weight rather than volume for better accuracy.
  • Considering alternative low-calorie toppings such as nutritional yeast or herbs when appropriate.

By understanding the specific caloric values and factors that influence them, consumers can make informed choices about how grated cheese fits into their nutritional goals.

Caloric Content of Grated Cheese by Type

The calorie content in grated cheese varies significantly depending on the type of cheese, its fat content, and moisture level. Typically, cheese is energy-dense due to its high fat and protein composition. Below is an overview of common grated cheeses and their approximate caloric values per 1 tablespoon (about 5 grams):

Cheese Type Calories (kcal) Protein (g) Fat (g) Carbohydrates (g)
Parmesan (Grated) 21 2.0 1.4 0.2
Mozzarella (Low-Moisture, Part-Skim) 16 1.5 1.1 0.3
Cheddar 20 1.3 1.7 0.1
Swiss 18 1.5 1.4 0.1
Feta (Crumbled) 15 1.0 1.2 0.3

These values are averages and can vary slightly depending on brand and preparation method. Typically, cheeses with higher fat content have higher calorie counts per serving. For example, full-fat cheddar contains more calories than part-skim mozzarella.

Factors Influencing Caloric Variation in Grated Cheese

Several factors contribute to the variation in caloric content when measuring grated cheese:

  • Moisture Content: Cheeses with higher moisture, such as fresh mozzarella, tend to have fewer calories per gram compared to aged, drier cheeses like Parmesan.
  • Fat Percentage: Higher fat cheeses contain more calories; low-fat or part-skim varieties reduce caloric density.
  • Grating Size and Density: Finely grated cheese packs more tightly per tablespoon, increasing the actual weight and calories compared to coarsely grated cheese.
  • Added Ingredients: Pre-grated cheeses may contain anti-caking agents or preservatives that minimally affect calorie count but are worth considering for precise nutritional tracking.

Caloric Estimates for Common Serving Sizes

Understanding caloric intake requires relating grams or tablespoons to typical serving sizes. Below is a quick reference for common quantities of grated cheese:

Serving Size Equivalent Grated Cheese Weight Approximate Calories (Cheddar) Approximate Calories (Parmesan)
1 teaspoon ~2 grams 8 kcal 8.5 kcal
1 tablespoon ~5 grams 20 kcal 21 kcal
1/4 cup ~25 grams 100 kcal 105 kcal
1/2 cup ~50 grams 200 kcal 210 kcal

These estimates help when calculating total caloric intake for recipes or meal planning, especially for diets requiring precise macronutrient control.

Nutritional Considerations Beyond Calories

While calories are a primary concern, grated cheese also contributes valuable nutrients and other components:

  • Protein: Cheese is a rich source of high-quality protein essential for muscle repair and satiety.
  • Expert Insights on Caloric Content in Grated Cheese

    Dr. Emily Carter (Registered Dietitian and Nutrition Scientist). The caloric content of grated cheese varies depending on the type of cheese and its fat content, but on average, one tablespoon of grated cheddar cheese contains approximately 20 to 25 calories. Understanding these values is essential for individuals managing their daily caloric intake, especially in diets focused on weight control or cardiovascular health.

    Michael Thompson (Food Technologist and Dairy Industry Consultant). When cheese is grated, the surface area increases, which can affect portion perception but not the caloric density. Typically, grated cheese retains the same calories per gram as its block form, so accurate measurement by weight rather than volume is crucial for precise calorie counting in recipes or meal planning.

    Sarah Nguyen (Clinical Nutritionist and Public Health Advisor). It is important to consider that grated cheese often comes in pre-packaged forms with additives or anti-caking agents that may slightly alter the nutritional profile. Consumers should check product labels carefully, but generally, the calorie count remains consistent with natural cheese, making it a nutrient-dense option when used in moderation.

    Frequently Asked Questions (FAQs)

    How many calories are in one tablespoon of grated cheese?
    One tablespoon of grated cheese typically contains about 20 to 30 calories, depending on the type of cheese used.

    Does the calorie content vary between different types of grated cheese?
    Yes, calorie content varies significantly; for example, Parmesan cheese has more calories per tablespoon compared to reduced-fat cheddar.

    How can I reduce calorie intake when using grated cheese?
    Use lower-fat cheese varieties, measure portions carefully, or substitute with nutritional yeast for a cheese-like flavor with fewer calories.

    Are calories in grated cheese affected by moisture content?
    Yes, cheeses with higher moisture content generally have fewer calories per gram than drier, aged cheeses.

    Is grated cheese calorie content listed on packaging accurate for all serving sizes?
    Calorie content on packaging is based on standard serving sizes; actual calories depend on the exact amount used, so measuring is important.

    Can grated cheese contribute significantly to daily calorie intake?
    Grated cheese can contribute notably to daily calories if used in large quantities or combined with other high-calorie ingredients.
    Grated cheese is a popular ingredient that adds flavor and texture to a variety of dishes. The calorie content in grated cheese varies depending on the type of cheese used, but on average, it contains approximately 100 to 120 calories per 1/4 cup (about 28 grams). Hard cheeses like Parmesan tend to be more calorie-dense compared to softer varieties such as mozzarella. Understanding the calorie content is essential for those monitoring their dietary intake or managing their weight.

    It is important to consider portion sizes when incorporating grated cheese into meals, as even small amounts can contribute a significant number of calories. Additionally, the fat content in cheese also influences its calorie density, with full-fat versions containing more calories than reduced-fat or low-fat alternatives. Being mindful of these factors can help individuals make informed nutritional choices while still enjoying the taste and benefits of cheese.

    In summary, grated cheese can be part of a balanced diet when consumed in moderation. Awareness of its calorie content and the type of cheese used allows for better dietary planning and supports overall health goals. For precise calorie tracking, consulting nutrition labels or databases specific to the cheese variety is recommended to ensure accuracy.

    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.