Calories in Shredded Cheeses - Cheddar, Mozzarella, Parmesan

Calories in Different Types of Shredded Cheese

Cheese is a beloved ingredient in many dishes and meals. Whether sprinkled on top of pasta, melted on pizza, or paired with wine and crackers, there's no denying that cheese is delicious. However, cheese is also high in calories and fat. When watching your calorie intake, it's important to pay attention to serving sizes of cheese.

In particular, shredded cheese tends to have a high number of calories per serving. This is because it's very easy to overeat when the cheese is already shredded and ready to sprinkle onto your food. Understanding the calorie content in different types of shredded cheese can help you stay aware of portions.

Cheddar Cheese

Cheddar is one of the most popular types of cheese. In its shredded form, a 1/4 cup serving (28 grams) contains:

• 113 calories
• 9 grams of fat
• 7 grams of protein

When comparing brands, reduced-fat cheddar cheese clocks in a bit lower with 103 calories, 7 grams of fat, and 8 grams of protein per 1/4 cup. Still, even the reduced-fat option is high in calories for such a small serving size.

Mozzarella Cheese

Mozzarella is commonly used on pizzas and in various Italian dishes. A popular choice is low-moisture, part-skim mozzarella, which contains:

• 90 calories
• 4.5 grams of fat
• 9 grams of protein per 1/4 cup

Compared to cheddar, mozzarella is lower in both calories and fat, while still offering a good amount of protein. Just be mindful of portion sizes, as the calories can still add up quickly.

Parmesan Cheese

Parmesan has a hard texture and is often used grated or shredded. An 1/4 cup of shredded parmesan contains:

• 111 calories
• 7 grams of fat
• 10 grams of protein

Parmesan is very flavorful, so you may be satisfied with using less than a 1/4 cup serving at a time. Measure out a 2 tablespoon (14 grams) serving instead to save some calories.

Swiss Cheese

In its sliced form, Swiss cheese is known for its signature holes throughout. When shredded, a 1/4 cup (28 grams) serving contains:

• 124 calories
• 10 grams of fat
• 8 grams of protein

Swiss cheese is one of the higher calorie options, although the fat content is on par with other popular cheeses like cheddar. Measure your servings carefully if watching your calorie intake.

Mexican Blend Cheese

Shredded Mexican cheese blends bring crave-worthy Tex-Mex flavors. A popular choice is a combo of shredded cheddar, Monterey Jack, queso quesadilla, and asadero cheeses. Per 1/4 cup (28 grams) serving:

• 110 calories
• 9 grams of fat
• 6 grams of protein

This blend is on par with cheddar cheese when it comes to calories and fat. The variety of cheeses makes it a tasty topping for enchiladas, tacos, and more Tex-Mex dishes.

Ways to Reduce Calories When Using Shredded Cheese

It's clear that shredded cheese packs a lot of calories and fat into small serving sizes. However, there are some easy ways to enjoy cheese without going overboard on calories:

Measure Precise Servings

When sprinkling shredded cheese onto meals, don't guessmeasure! Use a measuring cup or food scale to portion out a 1/4 cup or 1-2 ounce serving. Going over that amount can double or triple the calories.

Choose Reduced-Fat Options

Try swapping out full-fat cheeses for lower-calorie reduced-fat or part-skim options. They have less fat and calories per serving but still melt and taste similar.

Mix With Veggies

Bulk up cheesy dishes by mixing in non-starchy vegetables like broccoli, spinach, tomatoes, and zucchini. The extra fiber and nutrients make meals more balanced and filling.

Top Lean Proteins

Enjoy shredded cheese as a topping for lean proteins like chicken breast, fish, shellfish, and grass-fed beef. The protein keeps you full while cheese adds flavor.

Grate Your Own

Grating your own cheese takes more effort but may make you use smaller amounts. Precut shredded cheese makes it easy to over-sprinkle.

Healthiest Cheese Options

While all cheese should be eaten in moderation, some varieties have nutritional profiles that make them better options if youre watching calories and fat. Here are some of the top low-calorie cheese choices:

Parmesan

As mentioned earlier, Parmesan offers a lot of flavor for relatively few calories. Other benefits are its low lactose content and excellent source of calcium.

Feta

Crumble some feta on your next salad for a flavor and nutrition boost. Just 1 ounce (28 grams) provides 75 calories. Plus, feta offers calcium, vitamin B12, and gut-healthy probiotics.

Goat Cheese

This tangy, creamy cheese has just 75 calories and 6 grams of fat per ounceless than most other cheeses. Goat cheese is easy to crumble onto salads or toast.

Cottage Cheese

A 1/2 cup serving of low-fat cottage cheese has over 13 grams of filling protein but just 81 calories and 2 grams fat. Cottage cheese makes a slimming substitute for ricotta in lasagna and manicotti.

String Cheese

Portable string cheese is a handy snack for about 80 calories per stick. Part-skim mozzarella offers a hint of extra fat and creaminess for those who prefer it.

Tracking calories and fat isn't necessarily required on a balanced, healthy diet. But if weight loss is a goal, being aware of shredded cheese's calorie density can help with portion control. Measuring servings, choosing reduced-fat varieties, and mixing with vegetables are easy ways to keep cheese as a tasty additionnot a diet downfall.

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.