How Many Calories Are in 40 g of Grated Cheddar Cheese?

December 6, 2025 •

3 min read

According to reputable nutrition databases, a 40-gram portion of solid cheddar cheese contains approximately 160 to 162 calories, though this can vary slightly with maturity and brand. The calorie count is a result of the cheese's dense fat and protein content, making it a high-energy food that should be enjoyed in moderation.

Quick Summary

A 40g serving of grated cheddar cheese typically contains around 160-165 calories, with variations depending on the type and brand. This serving size provides a good source of protein and calcium but is also rich in saturated fat. Grated store-bought cheese may contain anti-caking agents that slightly alter carb content.

Key Points

Calorie Count: A 40g serving of grated cheddar cheese contains approximately 160 to 165 calories.
Macronutrient Profile: The calories primarily come from fat (around 13-14g) and protein (around 10-11g), with minimal carbohydrates.
Grating Method Matters: Pre-grated cheddar may contain added anti-caking starches, potentially adding a small amount of carbs not found in block cheese.
Nutritional Value: Cheddar is an excellent source of calcium and a good source of protein, but it is also high in saturated fat and sodium.
Moderation is Key: Due to its high fat and calorie content, cheddar should be consumed in controlled portions as part of a balanced diet.
Flavor Strategy: Using smaller amounts of a sharp, aged cheddar can provide a more intense flavor and reduce overall calorie intake.

The Calorie Count Breakdown for Grated Cheddar

Answering the primary question directly, 40 grams of grated cheddar cheese contains approximately 160 to 165 calories. This figure can fluctuate based on the cheese's fat content, which is influenced by its age and preparation. Grated cheese is calorie-dense, with a significant portion of its energy coming from fat.

Here is a general macronutrient breakdown for a 40g serving of cheddar cheese based on representative data:

Fat: Around 13-14 grams, including a high percentage of saturated fat.
Protein: Approximately 10-11 grams, making it a solid protein source.
Carbohydrates: Less than 1 gram, which is why it is often considered a keto-friendly food.

Why Calorie Counts Can Differ

Several factors can cause variations in the nutritional values you see listed online or on packaging. One key difference relates to how the cheese is prepared. Pre-packaged grated cheese often includes anti-caking agents, such as potato starch, to prevent the shreds from clumping together. This can add a minor amount of carbohydrates, which is usually negligible for a single serving but worth noting for strict low-carb diets like keto. In contrast, freshly grated cheese from a block generally has a slightly cleaner nutritional profile. The age of the cheese also plays a role; mature and extra-mature cheddar can have a more concentrated flavor and different moisture levels than mild cheddar, potentially affecting calorie density per gram.

Health Profile and Moderation

While cheddar cheese is high in calories and fat, it also offers notable health benefits when consumed in moderation. It is an excellent source of calcium, which is crucial for bone health and preventing osteoporosis. Additionally, the protein content supports muscle growth and helps increase satiety, which can assist with weight management. However, the high levels of saturated fat and sodium require mindful consumption, particularly for individuals with heart health concerns. Pairing a small portion of grated cheddar with fiber-rich foods, such as vegetables or whole-grain crackers, is a good strategy for a balanced diet.

Cheddar vs. Mozzarella: A Nutritional Comparison

Different cheeses offer distinct nutritional profiles. A popular comparison is between cheddar and mozzarella. Mozzarella is often considered a lighter alternative, with a lower calorie count and less fat than cheddar.


Nutrient	Cheddar (40g)	Mozzarella (40g)	Difference
Calories	~162 kcal	~120 kcal	Cheddar has ~35% more calories
Fat	~14 g	~8 g	Cheddar has ~75% more fat
Protein	~10 g	~10 g	Protein content is comparable
Saturated Fat	~8 g	~5 g	Cheddar has more saturated fat

How to Get the Most Flavor for Your Calories

To enjoy cheddar cheese while managing calorie intake, focus on quality over quantity. Choose a high-quality, sharp or aged cheddar, as its robust flavor means you can use less to achieve the same taste impact.

Add a sprinkle: Instead of a thick layer, a light dusting of grated cheddar can enhance the flavor of salads, soups, and roasted vegetables.
Pair smartly: Combine a small amount of cheese with nutrient-dense, high-fiber foods. For example, a small amount of grated cheddar on baked potatoes or chili provides flavor without excessive calories.
Opt for homemade: Grating your own cheese from a block ensures you avoid any added starches and gives you more control over the final product.

Conclusion

In summary, 40 grams of grated cheddar cheese is a flavorful and nutrient-dense addition to many meals, providing approximately 160-165 calories along with a good dose of protein and calcium. While its saturated fat and sodium content necessitate mindful consumption, opting for a quality product and focusing on portion control allows for its inclusion in a balanced diet. Being aware of the small nutritional differences between block and pre-grated varieties helps make more informed food choices. Remember, a little goes a long way when it comes to harnessing the rich, satisfying flavor of cheddar cheese.

Frequently Asked Questions

A 40-gram serving of grated cheddar cheese typically contains around 160 to 165 calories, though this can vary slightly based on the brand and maturity of the cheese.

No, the act of grating does not change the calorie count. However, some store-bought pre-grated cheeses contain small amounts of starch to prevent clumping, which can add a negligible amount of carbohydrates and calories.

For a 40g serving, the macronutrient breakdown is roughly 13-14g of fat, 10-11g of protein, and less than 1g of carbohydrates.

Yes, cheddar cheese is high in fat, especially saturated fat. While a source of energy, it's important to consume it in moderation, especially if monitoring saturated fat intake for heart health.

Mozzarella is generally lower in calories and fat than cheddar. For instance, a 40g serving of mozzarella has about 120 calories, compared to cheddar's 160-165 calories.

You can reduce calories by using a sharp or aged cheddar, which has a stronger flavor, meaning you can use less. You can also pair it with healthy, low-calorie foods like vegetables.

Yes, the age of cheddar can slightly affect its calorie density. As cheese matures, it loses moisture, and the flavors become more concentrated. This can lead to minor differences in calorie count per gram.