The Nutritional Value of Shredded Cheese
Cheese is a nutritious and delicious addition to many meals and snacks. And when it comes to cheese, shredded varieties offer convenience for topping pizzas, tacos, casseroles, salads, and more. But what is the nutritional value of shredded cheese?
Calories in Shredded Cheese
One of the first things you may wonder about shredded cheese is - how many calories are in it? The number of calories in shredded cheese depends on the type of cheese.
Most shredded cheese varieties provide about 100 calories per 1 ounce (28g) serving. For example:
- Shredded cheddar cheese: 110 calories
- Shredded mozzarella: 85 calories
- Shredded Swiss: 106 calories
- Shredded Monterey Jack: 104 calories
So in a typical 14 cup shredded cheese serving, you'll get about 100 calories, on average.
Fat Content
In addition to calories, the fat content is an important nutritional consideration for shredded cheeses. Since cheese is a dairy product, it does contain a significant amount of fat.
On average, shredded cheese contains about 8 to 10 grams of total fat per ounce serving. The saturated fat ranges between 5 and 6 grams in an ounce.
Some people follow diets such as keto which rely on higher fat foods for fuel. But if you're watching your saturated fat intake, shredded cheese should be eaten in moderation.
Protein
Shredded cheeses provide protein in addition to fat and calories.
An ounce of shredded cheese supplies about 6 to 7 grams of high-quality protein. So shredded varieties can be a good way to add extra protein to meals and snacks like sandwiches, wraps, and salads.
Carbohydrates
One of the benefits of selecting shredded cheese when counting carbs is that all cheeses are naturally low carb.
Almost all the calories come from protein and fat in shredded varieties like cheddar, Swiss, mozzarella, provolone, etc. An ounce contains less than 1 gram of carbs on average.
Some people mistakenly think 8 ounces of shredded cheese would have 8 grams of carbs. But that amount actually has only around 3 to 4 total carbs. So there's no need to worry about the carb counts.
Keto Diet and Shredded Cheese
The ketogenic or "keto" diet focuses on eating low carb, high fat foods to reach a metabolic state called ketosis. Could shredded cheese fit into a keto meal plan?
Absolutely! Cheese is one of the most keto-friendly ingredients. And shredded cheeses not only comply with keto macronutrient ratios, they make it easy to liberally add cheese flavor and nutrients.
Macronutrients Ratios
Keto guidelines call for getting about 70-80% calories from fat, 15-20% from protein, and 5-10% from carbs. An ounce of shredded cheese provides:
- 81% calories from fat
- 19% calories from protein
- Less than 1% calories from carbs
As you can see, shredded cheese supplies over 80% of calories from healthy fats, meeting keto's high fat requirement. And it also fits the suggested protein levels without worrying about excess carbs.
Using Shredded Varieties on Keto
Keto meal plans don't have to be complicated or boring. Shredded cheeses add quick convenience for tasty dishes like:
- Omelets or scrambled eggs
- Low carb pizzas
- Cheese crisps
- Taco bowls or salad
- Stuffed peppers or mushrooms
You can also make tasty keto snacks by melting shredded cheese on items like celery, cucumber, avocado, deli meat roll-ups, or pork rinds. The options are nearly endless!
Health Benefits of Shredded Cheese
In addition to adding flavor, shredded cheeses offer several valuable nutrients. Here are some of the top health benefits:
Vitamins
Shredded cheese provides a range of B vitamins, including:
- Riboflavin (B2) - assists energy production
- Vitamin B12 - supports nerve health
- Pantothenic acid (B5) - helps create hormones and blood cells
- Pyridoxine (B6) - promotes brain development
These B vitamins help support energy metabolism and maintain healthy blood cells and nerves. Shredded cheese is also a source of fat-soluble vitamins A, D, E, and K.
Minerals
In addition, shredded cheeses supply several key minerals like:
- Calcium - for strong bones and teeth
- Phosphorus - assists healthy bones and cells
- Zinc - boosts immune function
- Sodium - helps maintain fluid balance
Getting enough bioavailable calcium is especially important for bone health. The calcium in cheese is readily absorbed to keep your bones and teeth strong.
Conjugated Linoleic Acid
Shredded cheese also contains CLA (conjugated linoleic acid). This is a healthy fatty acid that offers benefits such as:
- Increasing metabolic rate
- Reducing body fat
- Supporting heart health
CLA is found naturally in the milk fat of ruminant animals like cows and sheep. So cheese is one of the best food sources for obtaining it.
Which Varieties to Choose
To get the most nutrients and flavor from your shredded cheese, selecting flavorful aged types is ideal. Compared to fresh cheeses, aged varieties, like cheddars, Swiss, Parmesan, and aged goudas, supply higher levels of vitamins and minerals.
Aged cheeses also tend to have a richer taste and hold their texture better when melted. Generally the longer a cheese is aged, the more pronounced the flavor.
So if you're making pizzas, quesadillas, baked dishes, macaroni and cheese, or using cheese as a snack alone, aged shredded varieties are typically your best bet.
What About Blends?
There are also convenient shredded cheese blends available which mix cheddar, mozzarella, Monterey Jack, provolone, Asiago, and other flavors. These can be a quick and tasty choice for simple meals and snacks.
But the aging process does impact vitamin levels. So if you're looking for the most nutritional option, choose separately shredded aged types like extra sharp cheddar over blends when possible.
Risks and Precautions
Shredded cheese is a very healthy addition to a balanced diet for most people. But as with many other foods, there are some precautions to keep in mind.
Food Sensitivities
Shredded cheese contains milk proteins, so those with dairy allergies or sensitivities should avoid it. Many people have problems digesting lactose, the natural sugar in dairy products.
If you experience gas, bloating, or digestive issues from eating shredded cheese, a lactose free variety may be helpful.
High Sodium Content
Sodium levels can also be a concern with frequently eating cheese. While a little bit of salt helps flavor and preserve cheeses, some shredded kinds are very high in sodium.
For example, a typical 1 ounce serving of shredded parmesan supplies over 300mg of sodium. To limit your intake, stick to a 1 to 2 ounce maximum daily serving. And be sure to check labels for sodium content if high blood pressure is an issue.
Weight Management
While the high fat, low carb content of shredded cheese may be helpful for reaching ketosis, that doesn't mean unlimited servings are recommended.
Like any food, be mindful of your daily calorie needs and cheese consumption if trying to lose, gain, or maintain your weight. Tracking intake with a food journaling app can help keep your portions in check.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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