How many calories are in 1 tablespoon of shredded mozzarella cheese? Unpacking the nutrition

October 21, 2025 •

3 min read

According to nutritional databases, a single tablespoon of shredded mozzarella cheese contains approximately 21 calories, making it a surprisingly modest addition to your meals. Understanding the precise caloric and macronutrient content of a small portion can help you integrate this popular cheese into a balanced nutrition diet without overdoing it.

Quick Summary

A single tablespoon of shredded mozzarella contains around 21 calories, along with moderate amounts of fat and protein. The exact nutritional value can vary by brand and fat content, but understanding this small portion size is key for effective calorie and nutrient management.

Key Points

Calorie Count: 1 tablespoon of shredded part-skim mozzarella contains approximately 21 calories.
Macronutrient Profile: Each tablespoon provides about 1.6 grams of fat and 1.6 grams of protein.
Portion Control: Measuring your cheese is vital for managing calorie intake, as unmeasured portions can significantly increase calorie consumption.
Fat Content: Opting for part-skim varieties is a good strategy to reduce saturated fat and total calorie count.
Flavor vs. Bulk: Use shredded mozzarella for flavor accents on dishes rather than as a heavy topping to keep your diet in check.
Brand Variation: Calorie and fat content can vary slightly between brands; always check the specific product's nutritional label.

The Nutritional Breakdown of a Single Tablespoon

While a full cup of cheese contains a significant number of calories, focusing on a single tablespoon can reveal its true place in a healthy diet. A typical tablespoon of shredded, low-moisture, part-skim mozzarella cheese offers a moderate energy and nutrient boost without major impact on your daily intake.

Calories and Macronutrients in 1 Tbsp Mozzarella

Calories: Approximately 21 kcal
Total Fat: 1.6 grams (g)
- Saturated Fat: 0.9 g
Total Carbohydrates: 0.2 g
Protein: 1.6 g

Vitamins and Minerals

Beyond the macronutrients, shredded mozzarella provides other beneficial components in smaller quantities:

Calcium: Around 35 milligrams (mg), or 3% of the Daily Value (DV)
Sodium: Around 44 mg, or 2% of the DV
Cholesterol: Approximately 5.5 mg

It's important to note that these values are based on low-moisture, part-skim varieties. Full-fat mozzarella will have a higher fat and calorie count, so checking the specific product's label is crucial for accuracy. Opting for part-skim varieties can be a conscious choice for those monitoring their saturated fat intake.

Mozzarella vs. Other Popular Cheeses: A Nutritional Comparison

To put the caloric content of shredded mozzarella into perspective, here is a comparison with other common cheeses. The values below are based on general averages and can vary by brand.


Feature	1 Tbsp Shredded Part-Skim Mozzarella	1 Tbsp Shredded Cheddar	1 Tbsp Grated Parmesan	1 Oz Feta Cheese
Calories	~21	~29	~22	~75
Total Fat	1.6 g	2.4 g	1.5 g	6 g
Protein	1.6 g	1.9 g	2.2 g	4 g
Sodium	~44 mg	~50 mg	~76 mg	~360 mg

Note: The portion size for Feta is larger (1 oz vs 1 tbsp) to provide a more meaningful comparison, as it is often consumed in different serving sizes. The table demonstrates that while mozzarella is not the lowest-calorie cheese, it is a relatively modest option, especially when used in small, measured portions. Cheeses like feta and parmesan often have more calories and significantly higher sodium levels per tablespoon, though they are also very flavorful, meaning a smaller amount might be used.

Practical Tips for Incorporating Mozzarella into a Healthy Diet

Using cheese as a flavorful accent rather than a main ingredient is a key strategy for managing calorie intake.

Control Your Portions

Measure first: Use a measuring spoon for shredded cheese instead of just sprinkling from the bag. This prevents estimation errors and calorie creep. A 1/4 cup serving contains roughly 80 calories, so measuring is vital.
Sprinkle, don't pile: Spread the shredded cheese evenly over your dish. This maximizes the distribution of flavor without adding a heavy layer of calories.

Make Smart Substitutions

Use as a topping: Instead of mixing a lot of cheese into a casserole, sprinkle a small amount on top during the last few minutes of baking to get that cheesy, melted texture.
Layer thinly: For pizzas or lasagnas, apply a thin layer of shredded mozzarella rather than a thick, heavy blanket.

Consider Alternatives

Mix with low-fat options: For recipes needing a lot of cheese, consider using a combination of shredded mozzarella and a lower-calorie option like cottage cheese or ricotta.
Explore other healthy cheeses: For flavor, consider using smaller amounts of stronger-flavored cheeses like grated parmesan or sharp cheddar. A little goes a long way.

Conclusion

Understanding precisely how many calories are in 1 tablespoon of shredded mozzarella cheese is the first step toward smart, mindful eating. At just 21 calories per tablespoon, this popular cheese can easily be part of a balanced diet when used in moderation. By practicing conscious portion control and using it to enhance flavor rather than dominate a dish, you can enjoy mozzarella's taste and texture without derailing your nutritional goals. For individuals on a diet, choosing the part-skim version is the best practice. Portion control is especially important, as the calories can add up quickly if serving sizes are not accurately measured. The Nutrition Source, Harvard T.H. Chan School of Public Health offers additional information on fitting cheese into a healthy lifestyle.

Key Takeaways

Modest Caloric Value: A tablespoon of shredded part-skim mozzarella contains approximately 21 calories, making it a low-impact food choice for flavor.
Balanced Macronutrients: It offers a small amount of fat and protein, along with very few carbohydrates.
Portion Control is Key: Measuring with a tablespoon is crucial, as larger, unmeasured handfuls can quickly multiply the calorie count.
Variety Matters: Low-moisture, part-skim mozzarella has fewer calories and saturated fat than its whole-milk counterpart.
Focus on Flavor: Use shredded mozzarella as a flavorful garnish rather than a primary ingredient to keep calories in check.

Frequently Asked Questions

A quarter cup (approximately 1 ounce or 28 grams) of shredded mozzarella cheese contains about 80-90 calories, which is significantly more than a single tablespoon.

Shredded mozzarella, especially the part-skim variety, can be part of a healthy diet in moderation. It is a good source of calcium and protein, but portion control is essential due to its fat and calorie content.

To reduce cheese calories, measure your portions precisely, use cheese as a garnish rather than a main ingredient, and choose lower-calorie options like part-skim mozzarella or cottage cheese.

Whole milk mozzarella has a higher fat content than part-skim, which results in more calories per serving. The part-skim version is the lower-calorie choice and is often recommended for those watching their fat intake.

A standard serving size is typically 1.5 ounces for natural cheese, which is a larger amount than a tablespoon of shredded mozzarella. For shredded cheese, a 1/4 cup (1 ounce) is a common serving size.

Yes, you can eat cheese every day, provided you manage your portion sizes and overall calorie goals. Many dietitians advise that a small, controlled portion of cheese can be a flavorful and nutritious part of a daily diet.

Try sprinkling a small amount of shredded mozzarella on salads, mixing it into scrambled eggs, or using it as a light topping for vegetable dishes. These methods add flavor without excessive calories.