How many calories are in 100g of grated cheese?

November 22, 2025 •

3 min read

The calorie count for 100g of grated cheese can vary significantly, with figures ranging from 289 to over 500 kcal, depending on the specific type. The higher the fat content, the more calories the cheese will contain. Understanding this variation is key for anyone tracking their nutritional intake.

Quick Summary

Calorie content in 100g of grated cheese varies by type. Harder cheeses like Parmesan and Cheddar have more calories, while softer varieties such as Mozzarella contain fewer. The nutritional value is influenced by fat content and how the cheese was processed.

Key Points

Significant Variation: The number of calories in 100g of grated cheese varies greatly depending on the cheese type, from approximately 290 kcal for low-fat mozzarella to over 500 kcal for some high-fat cheddars.
Fat Content is Key: The primary factor influencing the calorie count is the cheese's fat content; higher fat means higher calories per 100g.
Hard vs. Soft Cheeses: Harder, more concentrated cheeses like Parmesan contain more calories per 100g than softer, moister cheeses like Mozzarella.
Portion Control is Important: Due to its high calorie density, using measured portions of grated cheese is crucial for managing your total calorie intake effectively.
Nutrient-Dense Food: Despite being calorie-dense, grated cheese offers valuable nutrients like calcium and protein when consumed in moderation.
Check the Label: For the most accurate nutritional information, always refer to the specific product's nutrition label.

Calorie Breakdown of Popular Grated Cheeses

Understanding the calories in grated cheese is not a one-size-fits-all matter. The amount of energy will depend entirely on the variety of cheese, with factors like moisture content, fat, and protein all playing a significant role. A denser, drier cheese will generally pack a higher caloric punch per 100g than a softer, moister one.

Why Calorie Counts Differ by Cheese Type

Each cheese variety has a unique nutritional profile. Hard cheeses, such as Parmesan, are low in moisture and highly concentrated, leading to a higher calorie density. In contrast, a softer cheese like Mozzarella contains more water, which dilutes the energy content. Processed cheeses or cheese blends may also contain additional ingredients or anti-caking agents that affect their overall nutritional information. Always check the product's nutritional label for the most accurate information.

Comparison Table: Calories in 100g of Common Grated Cheeses

To provide a clearer picture, here is a comparison of the calorie and fat content for 100g of several popular grated cheeses based on data from nutritional databases and product information:


Cheese Type	Approximate Calories (kcal) per 100g	Approximate Total Fat (g) per 100g
Grated Cheddar	415-529	34-43
Grated Mozzarella	289-302	21-25
Grated Parmesan	415-420	27-32
Grated Hard Cheese Blend	359-415	29-34

Note: These are general figures. Exact nutritional values can vary by brand and specific product.

Grated Cheese and Your Diet: How to Use It Mindfully

For those watching their caloric intake, incorporating grated cheese requires mindfulness. A small amount can add significant flavor, but the calories and fat add up quickly. Here are a few tips for enjoying grated cheese without overdoing it:

Measure your portions: Instead of sprinkling freely, use a tablespoon or measuring cup to control how much you add. A little goes a long way.
Opt for stronger-flavored cheeses: Using a smaller amount of a potent cheese like Parmesan can provide the flavor boost you want with fewer calories than a milder cheese like cheddar.
Choose lower-fat varieties: Some brands offer reduced-fat grated cheese alternatives. These often have a lower calorie count while still providing a satisfying cheesy taste.
Use as a garnish, not a main ingredient: Think of grated cheese as a finishing touch for salads, soups, or pasta, rather than a primary component of the dish.

The Role of Grated Cheese in a Balanced Diet

While cheese is often high in calories and saturated fat, it also offers important nutrients. For instance, most cheeses are excellent sources of calcium, which is vital for bone health. It is also a good source of protein, an essential macronutrient for muscle repair and growth. Incorporating grated cheese in moderation can contribute to a balanced diet, provided it fits within your daily calorie and fat intake goals. The key is to see it as a nutrient-dense food to be enjoyed in smaller quantities, rather than a diet-busting indulgence.

Conclusion: Making Informed Choices About Grated Cheese

Ultimately, there is no single answer to the question of how many calories are in 100g of grated cheese. The figures vary dramatically based on the type of cheese, from roughly 290 kcal for mozzarella to over 500 kcal for some cheddars. Being aware of these differences is the most important step for anyone managing their nutrition. By understanding the specific cheese variety you are using, measuring your portions, and using it as a flavor-enhancing garnish, you can enjoy grated cheese as part of a healthy, balanced eating plan. For comprehensive, evidence-based nutrition information, always consult a registered dietitian or official sources like the USDA.

Resources:

USDA FoodData Central - A comprehensive resource for nutritional information on thousands of foods.

Frequently Asked Questions

There is no single average, as calories depend on the cheese type. For example, 100g of grated mozzarella has around 289-302 kcal, while grated cheddar can have 415-529 kcal.

No, shredding or grating cheese does not change its calorie content. The calories are determined by the composition of the cheese itself. However, using pre-shredded cheese with added anti-caking agents might have a minimal effect on the overall nutritional value, but not the core calorie count.

Yes, grated parmesan cheese is quite calorie-dense, typically containing around 415-420 kcal per 100g. A little goes a long way in terms of flavor and calories.

To reduce calories, you can measure your portions carefully, choose lower-fat cheese options, or use stronger-flavored cheeses like parmesan sparingly to get more taste with less volume.

Lower-fat and softer cheeses tend to have fewer calories. For example, fresh mozzarella and low-fat cottage cheese are generally much lower in calories than hard cheeses like cheddar or parmesan.

Yes, many grated cheeses are a good source of protein. For example, 100g of grated mature cheddar contains a significant amount of protein, around 24.9g.

No, store-bought grated cheeses differ significantly in their nutritional content. Always check the label, as some contain anti-caking agents or are different blends which can affect the final nutritional profile.