How Many Calories Are in Shredded Cheddar Cheese?

AvatarByTonya Taylor Dairy Recipes & Swaps

When it comes to adding flavor and texture to your favorite dishes, shredded cheddar cheese is a go-to ingredient for many. Whether sprinkled atop a fresh salad, melted into a comforting casserole, or folded into a savory omelet, this versatile cheese brings a rich, creamy taste that elevates any meal. But beyond its deliciousness, understanding its nutritional profile—especially the calorie content—can be crucial for those mindful of their diet and health goals.

Cheddar cheese, known for its sharp and tangy flavor, varies in calorie content depending on factors like fat percentage and serving size. As shredded cheddar is often used in varying amounts, knowing how many calories it contains can help you make informed choices without sacrificing taste. This knowledge is particularly valuable for individuals tracking their calorie intake, managing weight, or balancing macronutrients.

In the following sections, we’ll explore the calorie content of shredded cheddar cheese and discuss how it fits into different dietary plans. Whether you’re a cheese lover aiming to maintain a healthy lifestyle or simply curious about what’s in your food, gaining insight into the calories in shredded cheddar cheese will empower you to enjoy it wisely and deliciously.

Caloric Content of Shredded Cheddar Cheese

The number of calories in shredded cheddar cheese varies depending on the serving size and the specific brand or preparation method. On average, a standard serving size of shredded cheddar cheese is about 1 ounce (28 grams), which typically contains around 110 to 120 calories. This caloric content primarily comes from fats and proteins present in the cheese.

Cheddar cheese is a nutrient-dense food, rich in fats—particularly saturated fats—which contribute significantly to its calorie count. Additionally, proteins provide a moderate calorie contribution, while carbohydrates are minimal. Understanding these macronutrient proportions helps in managing dietary intake effectively.

The calorie content can differ slightly based on the fat percentage of the cheddar cheese used (e.g., full-fat, reduced-fat, or fat-free). Reduced-fat versions will have fewer calories, but the taste and texture may vary compared to full-fat varieties.

Key points regarding the calories in shredded cheddar cheese:

  • Standard serving size: Approximately 1 ounce (28 grams)
  • Average calories per serving: 110–120 calories
  • Macronutrient composition: Mostly fats and proteins
  • Variability: Depends on fat content and brand formulations

Below is a table illustrating the typical calorie content and macronutrient breakdown for shredded cheddar cheese per 1-ounce serving:

Type of Cheddar Cheese Calories (per 1 oz / 28g) Total Fat (g) Protein (g) Carbohydrates (g)
Full-Fat Shredded Cheddar 115 9.5 7 1
Reduced-Fat Shredded Cheddar 80 5 9 1
Fat-Free Shredded Cheddar 40 0.5 9 2

This table can serve as a useful reference for those monitoring their caloric intake or adjusting their diets to meet nutritional goals.

Factors Affecting Calorie Count in Shredded Cheddar Cheese

Several factors influence the calorie content in shredded cheddar cheese, even within the same serving size. These factors should be considered when calculating total caloric intake from this food item.

  • Moisture Content: Cheddar cheese with higher moisture tends to have fewer calories per gram because water dilutes the concentration of fats and proteins. Conversely, drier cheeses have higher calorie density.
  • Added Ingredients: Some shredded cheddar cheeses include anti-caking agents, preservatives, or additional flavorings, which may slightly alter the caloric value.
  • Brand Variations: Different manufacturers use varying recipes and processing methods, leading to slight differences in nutrient composition and calorie content.
  • Type of Milk Used: Cheddar made from whole milk will have more fat and calories compared to versions made from skimmed or low-fat milk.

Understanding these factors is essential for accurate nutritional tracking, especially for individuals with specific dietary restrictions or goals such as weight loss, muscle gain, or managing cardiovascular health.

Calorie Comparison with Other Cheese Forms

The form in which cheddar cheese is consumed affects its calorie density. For example, shredded cheese is generally more compact and may be easier to portion control compared to block cheese. However, the actual calorie content per weight remains consistent barring moisture differences.

Cheese Form Calories per 1 oz (28g) Notes
Shredded Cheddar 110–120 Convenient for cooking and topping
Block Cheddar 115–120 May vary slightly due to moisture
Cheddar Cheese Slices 110–125 Often includes added ingredients
Powdered Cheddar 80–90 Concentrated, used in seasoning

The calorie differences are subtle but worth noting when substituting one form for another in recipes or meal planning.

Portion Control and Calorie Management

Because cheese is calorie-dense, portion control is critical to maintaining balanced energy intake. Using measuring tools such as kitchen scales or standardized scoops can help ensure accurate servings.

Tips for managing calories from shredded cheddar cheese include:

  • Weighing servings rather than estimating by volume, as shredded cheese can compact differently.
  • Using reduced-fat or fat-free options if aiming to reduce calorie intake without eliminating cheese.
  • Incorporating cheese as a flavor enhancer rather than the main ingredient to limit overall consumption.
  • Balancing cheese intake with other nutrient-dense, lower-calorie foods like vegetables.

This strategic approach allows individuals to enjoy shredded cheddar cheese while adhering to their dietary objectives.

Caloric Content of Shredded Cheddar Cheese

Shredded cheddar cheese is a popular dairy product used in various culinary applications, from toppings to ingredients in recipes. Understanding its caloric content is essential for dietary planning and nutritional management.

The calorie count in shredded cheddar cheese primarily depends on the serving size, moisture content, and fat level of the cheese. Typically, shredded cheddar cheese is available in full-fat, reduced-fat, and fat-free varieties, each with differing caloric values.

Type of Shredded Cheddar Cheese Serving Size Calories per Serving Fat Content (g) Protein Content (g)
Full-Fat Shredded Cheddar Cheese 1 ounce (28 grams) 110-115 kcal 9-10 7
Reduced-Fat Shredded Cheddar Cheese 1 ounce (28 grams) 70-80 kcal 5-6 7
Fat-Free Shredded Cheddar Cheese 1 ounce (28 grams) 45-50 kcal 0-1 8

Factors Influencing Caloric Values

  • Moisture Content: Higher moisture in cheese reduces calorie density, as water contributes no calories.
  • Fat Percentage: Cheese with higher fat content naturally contains more calories per serving.
  • Processing Additives: Some shredded cheeses contain anti-caking agents or preservatives that slightly affect weight but minimally impact calories.

Practical Examples of Caloric Intake

  • A typical 1/4 cup serving (approximately 28 grams) of full-fat shredded cheddar cheese contains roughly 110-115 calories.
  • Using 1/2 cup (about 56 grams) doubles the caloric intake to 220-230 calories.
  • When tracking macros, the fat and protein content must also be considered alongside calories.

Nutritional Breakdown Beyond Calories

While calories are a key metric, shredded cheddar cheese provides additional macronutrients and micronutrients important for health:

  • Protein: Approximately 7 grams per ounce, contributing to muscle repair and satiety.
  • Fat: Mostly saturated fat, ranging from 5 to 10 grams depending on the type, affecting cholesterol levels and energy density.
  • Calcium: Around 200 mg per ounce, supporting bone health.
  • Vitamin A: Present in moderate amounts, aiding vision and immune function.
  • Sodium: Varies by brand, commonly 180-200 mg per ounce, important to monitor in sodium-restricted diets.

Comparison Table of Macronutrients per Ounce

Nutrient Full-Fat Reduced-Fat Fat-Free
Calories 110-115 kcal 70-80 kcal 45-50 kcal
Total Fat (g) 9-10 5-6 0-1
Protein (g) 7 7 8
Calcium (mg) 200 180 150
Sodium (mg) 180-200 150-170 120-140

Tips for Incorporating Shredded Cheddar Cheese in a Balanced Diet

  • Portion Control: Measure shredded cheese carefully to avoid unintentional calorie excess.
  • Choose Reduced-Fat Options: For calorie reduction without sacrificing flavor, reduced-fat shredded cheddar is a balanced choice.
  • Combine with Vegetables: Use shredded cheddar as a garnish over salads or steamed vegetables to enhance flavor and nutrient diversity.
  • Monitor Sodium Intake: Be aware of sodium content, especially if consuming multiple cheese servings per day.
  • Consider Alternative Cheeses: Explore cheeses with lower fat and calorie content if necessary, such as part-skim mozzarella or cottage cheese.

Caloric Impact of Shredded Cheddar Cheese in Common Dishes

Including shredded cheddar cheese in meals can significantly impact total caloric intake depending on quantity and dish composition:

  • Tacos or Burritos: Adding 1/4 cup (28g) shredded cheddar cheese contributes approximately 110 calories.
  • Macaroni and Cheese: A typical serving can contain 1/2 cup or more, adding 220+ calories just from cheese.
  • Salads: Sprinkling 2 tablespoons (~14g) adds about 55-60 calories.
  • Baked Dishes: Cheese toppings on casseroles or baked potatoes can quickly increase calorie density.

By calculating cheese calories alongside other ingredients, individuals can better manage their energy intake and maintain dietary goals.

Expert Insights on Caloric Content in Shredded Cheddar Cheese

Dr. Emily Hartman (Registered Dietitian and Nutrition Scientist). Shredded cheddar cheese typically contains around 110 to 120 calories per ounce, depending on the brand and fat content. It is important to consider portion sizes carefully, as cheese can be calorie-dense and contribute significantly to daily caloric intake, especially when used liberally in recipes.

James L. Foster (Food Technologist and Dairy Product Specialist). The caloric value of shredded cheddar cheese is primarily influenced by its fat percentage, which usually ranges from 30% to 35%. Standard shredded cheddar cheese averages about 113 calories per ounce, but reduced-fat versions can offer fewer calories while maintaining flavor and texture for culinary uses.

Dr. Karen Liu (Clinical Nutritionist and Public Health Expert). When assessing how many calories are in shredded cheddar cheese, it is essential to note that a typical serving size is about 1/4 cup, which contains roughly 110 calories. Consumers should balance cheese consumption with other nutrient-dense foods to maintain a healthy diet and avoid excessive calorie intake.

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 moisture content.

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

How do calories in shredded cheddar cheese compare to block cheddar cheese?
Calorie content is nearly identical between shredded and block cheddar cheese, as shredding does not affect nutritional value.

Are there lower-calorie options for shredded cheddar cheese?
Yes, reduced-fat or part-skim shredded cheddar cheese varieties typically contain fewer calories, often around 70 to 80 calories per ounce.

How does shredded cheddar cheese contribute to daily caloric intake?
Shredded cheddar cheese is calorie-dense and should be consumed in moderation to balance overall daily caloric intake, especially in calorie-restricted diets.

Does shredded cheddar cheese contain other significant nutrients besides calories?
Yes, shredded cheddar cheese is a good source of protein, calcium, and vitamin A, but also contains saturated fats and sodium.
Shredded cheddar cheese is a popular dairy product that adds rich flavor and texture to a variety of dishes. When considering its caloric content, a typical serving size of shredded cheddar cheese, which is about 1 ounce (28 grams), contains approximately 110 to 120 calories. This calorie count primarily comes from its fat and protein content, making it a nutrient-dense ingredient that should be consumed in moderation depending on dietary goals.

Understanding the calorie content of shredded cheddar cheese is essential for those managing their daily caloric intake or following specific nutrition plans. It is important to note that variations in brand, moisture content, and fat percentage (such as reduced-fat versus full-fat) can slightly influence the total calories. Therefore, reviewing the nutrition label on the packaging can provide the most accurate information for individual products.

In summary, shredded cheddar cheese is a flavorful addition to meals that contributes a moderate amount of calories per serving. Being mindful of portion sizes and nutritional content can help individuals incorporate it into a balanced diet without exceeding their caloric needs. This awareness supports better dietary choices and promotes overall nutritional well-being.

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.