How many calories are in 4 tablespoons of grated cheese?

November 22, 2025 •

4 min read

The number of calories in 4 tablespoons of grated cheese is not a single, fixed figure and can range from approximately 80 to over 110 calories, depending heavily on the specific type of cheese. This variation is primarily due to differences in fat and moisture content between various cheeses.

Quick Summary

The calorie count for 4 tablespoons of grated cheese varies significantly based on the cheese type and grating size. Popular varieties like Parmesan are lower in calories per volume than denser cheeses such as cheddar. A precise measurement, ideally by weight, is the most accurate way to track calories.

Key Points

Significant Variation: The number of calories in 4 tablespoons of grated cheese can vary substantially, ranging from about 80 to over 110 calories, depending on the type of cheese.
Type Matters: Calorie density is primarily influenced by the cheese's fat and moisture content; for example, cheddar is typically higher in calories per volume than Parmesan.
Grating Affects Density: The fineness of the grate and how loosely or tightly the cheese is packed into the tablespoon changes the total weight, and therefore the total calories, of the serving.
Best Measurement Practice: For accurate tracking, it is best to measure cheese by weight using a food scale rather than by volume (tablespoons).
Cheddar vs. Parmesan: 4 tablespoons of grated cheddar are approximately 114 calories, while 4 tablespoons of grated Parmesan are closer to 80-101 calories, illustrating the caloric difference.
Consider Your Goal: For lower-calorie applications, opt for lighter, drier cheeses like Parmesan or consider reduced-fat versions.

The Surprising Variation in Grated Cheese Calories

At first glance, it might seem that a fixed volume of grated cheese would have a consistent calorie count. However, the reality is far more complex. The calories in 4 tablespoons of grated cheese can differ substantially depending on several key factors, most notably the cheese's fat and moisture content, and how finely it is grated. A softer, higher-moisture cheese will have a different calorie density than a hard, dry cheese like Parmesan. This guide breaks down the calorie counts for common cheese types and explains how to get the most accurate measurement for your nutritional tracking.

Why Calorie Counts for Grated Cheese Vary

Several factors contribute to the differing calorie counts when measuring by volume. Understanding these can help you make more informed decisions about your food portions.

Factors that influence the calorie count:

Type of Cheese: Hard, aged cheeses like Parmesan have a different nutritional profile than semi-hard cheeses like cheddar. Fat content is a major variable here. For instance, four tablespoons of grated cheddar have a higher fat content and thus more calories than the same volume of Parmesan.
Fineness of the Grate: A fine grate of cheese, like that used for topping pasta, will pack more tightly into a tablespoon than a coarsely shredded cheese. This difference in density means a finely grated cheese will have more calories per tablespoon simply because there is more cheese in the same volume.
Density and Moisture: The weight of the cheese in a volume measurement is crucial. Freshly grated, airy cheese will have fewer calories per tablespoon than a denser, pre-packaged variety where the shreds are packed down. Cheeses with high moisture content, like mozzarella, will also be less calorie-dense than drier, aged cheeses.
Added Ingredients: Some pre-packaged grated cheeses may contain anti-caking agents, though these typically don't significantly alter the calorie count. However, reduced-fat or non-fat versions will have fewer calories and a different macronutrient composition.

Calorie Breakdown for Popular Grated Cheeses

To provide a clearer picture, let's look at the calorie estimates for two popular types of grated cheese based on common serving sizes.

Grated Cheddar Cheese

A typical estimation for shredded or grated cheddar is approximately 28-37 calories per tablespoon. This places 4 tablespoons of grated cheddar cheese at around 114 to 148 calories. This range reflects the slight variations between different brands and how tightly the cheese is packed. Cheddar is known for being higher in fat, which contributes to its higher calorie density compared to some other cheeses.

Grated Parmesan Cheese

Grated Parmesan cheese is generally lower in calories per tablespoon than cheddar, primarily because it has a lower moisture content and a different fat profile. Sources indicate that 4 tablespoons of grated Parmesan contain approximately 80 to 101 calories, with some variations based on brand and freshness. This makes it a popular, lower-calorie choice for adding flavor to dishes.

Practical Tips for Accurate Calorie Tracking

Measure by Weight, Not Volume: The most reliable way to track calories is to use a food scale and measure your cheese in grams or ounces. This eliminates the uncertainty caused by variations in grating fineness and density.
Check the Nutrition Label: When using pre-packaged grated cheese, always refer to the specific product's nutrition label. The serving size is usually listed in tablespoons or grams, providing the most accurate information.
Use Freshly Grated: Grating your own cheese at home often results in a less dense product, so measuring by volume (like a tablespoon) is less reliable. A food scale is especially useful here.
Consider Reduced-Fat Options: If calorie reduction is your main goal, exploring reduced-fat versions of your favorite cheeses can be an effective strategy.
Use Strong Flavored Cheeses: A small amount of a powerfully flavored cheese like aged Parmesan or pecorino romano can go a long way, satisfying your craving with fewer calories.

Comparison Table: Calories and Macronutrients per 4 Tbsp


Cheese Type	Est. Calories	Est. Fat (g)	Est. Protein (g)	Est. Sodium (mg)
Grated Cheddar	114	9	7	180
Grated Parmesan	80-101	6-7	8-10	280-361
Grated Colby	~110*	~8*	~6*	~160*
Grated Swiss	~100*	~7*	~7*	~120*

*Estimates are based on general nutritional data for these cheese types, not specific 4 tbsp measurements from search results.

Conclusion

In summary, the question of how many calories are in 4 tablespoons of grated cheese does not have a single answer. The calorie content is highly dependent on the type of cheese, with denser and fattier varieties like cheddar containing more calories per volume than lighter, drier cheeses like Parmesan. For the most accurate calorie tracking, measuring cheese by weight is always the most reliable method. Ultimately, understanding these variables allows for better control over nutritional intake while still enjoying the flavor of your favorite cheese.

An excellent source for general nutrition guidelines is The Nutrition Source from Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

While it depends on the cheese type, 4 tablespoons is a moderate amount, representing about 80-114 calories for common varieties like Parmesan and cheddar. It is a flavorful addition that can be included in a balanced diet.

Grated cheddar typically has more calories per volume than grated Parmesan because it has a higher fat and moisture content. Parmesan is a very dry, hard, aged cheese, which gives it a lower calorie density by volume.

The most accurate way to track calories is to measure the cheese by weight using a food scale. This eliminates the inconsistencies that arise from measuring by volume due to differences in how tightly the cheese is packed.

Yes, reduced-fat grated cheese will have a lower calorie count and a different macronutrient profile compared to its full-fat counterpart. The nutrition label should be consulted for specific figures.

Yes, the fineness of the grate affects the calories when measuring by volume. Finer shreds pack more tightly into a tablespoon, meaning a larger quantity of cheese and thus more calories, while coarser shreds have more airspace.

The calorie difference is significant. For example, a single tablespoon of grated cheddar might be around 28-37 calories, so 4 tablespoons would be roughly four times that amount, or 112-148 calories. Always check the specific cheese's nutritional data.

Grated cheese can be a healthy part of a diet when consumed in moderation. It is a good source of protein and calcium, but many varieties are also high in fat and sodium. Choosing reduced-fat options or using smaller amounts can help manage intake.