How many calories are in grated mozzarella cheese?

According to USDA data, a half-cup serving of shredded, whole-milk mozzarella cheese contains approximately 168 calories. The exact number of calories in grated mozzarella cheese varies depending on the type of milk used and the specific brand. This guide will detail the calorie count for different varieties and offer practical tips for incorporating this versatile cheese into your diet while managing your calorie intake.

Quick Summary

The calorie count for grated mozzarella cheese depends on the fat content (whole milk vs. part-skim) and serving size. A half-cup of shredded whole-milk mozzarella has about 168 calories, while the same amount of part-skim is slightly lower. Understanding these differences helps in portion control and meeting dietary goals.

Key Points

• Calorie variation: The number of calories in grated mozzarella depends on the fat content, with whole-milk versions having more than part-skim.

• Half-cup serving: A half-cup of grated whole-milk mozzarella contains approximately 168 calories.

• Nutrient-dense: Mozzarella is a good source of high-quality protein and calcium, which are important for muscle and bone health.

• Portion control: Measuring your serving size is crucial for managing the calorie intake of grated mozzarella effectively.

• Part-skim advantage: Choosing part-skim mozzarella is a simple way to reduce calories and fat while still enjoying the cheese.

Calories in Grated Mozzarella: Whole Milk vs. Part-Skim

When calculating the calories for grated mozzarella, the primary factor is the fat content. Whole-milk mozzarella is made from whole milk, which contains more fat and, therefore, more calories. Part-skim, on the other hand, is made with partially skimmed milk, resulting in a lower fat and calorie count. Pre-packaged grated cheese may also contain anti-caking agents like cornstarch or potato starch, which can affect the final nutritional profile slightly, though the impact is typically minimal.

Per 1/2 Cup Serving (Approx. 56g)

• Whole-Milk Grated Mozzarella: Approximately 168 calories.
• Part-Skim Grated Mozzarella: Approximately 158 calories.

Per 100g Serving

• Whole-Milk Grated Mozzarella: Around 300 calories.
• Part-Skim Grated Mozzarella: Approximately 296 calories.

Per Ounce Serving (Approx. 28g)

• Whole-Milk Grated Mozzarella: Approximately 85 calories.
• Part-Skim Grated Mozzarella: Approximately 78 calories.

The difference in calories comes mainly from the fat content. For those looking to reduce their intake without completely removing cheese from their diet, part-skim mozzarella is an easy substitution. However, it is important to remember that whole-milk mozzarella provides a richer flavor and superior melting qualities for dishes like pizza, which may be worth the extra calories for some.

Macronutrient Breakdown and Health Benefits

Beyond calories, mozzarella cheese offers several key nutrients that contribute to a healthy diet. Both whole-milk and part-skim varieties are excellent sources of protein and calcium, but their fat content and other nutrients differ.

• Protein: A 1/2-cup serving of grated mozzarella provides a significant amount of protein, which is essential for muscle repair and building. This helps you feel fuller for longer, which can aid in weight management.
• Calcium: Mozzarella is rich in calcium, a mineral vital for strong bones and teeth. Part-skim varieties often contain slightly more calcium per serving because of their lower fat-to-volume ratio.
• Sodium: While generally considered lower in sodium compared to other cheeses like feta or parmesan, the sodium content can vary by brand, especially in pre-packaged versions. Fresh mozzarella is typically lowest in sodium.
• Probiotics: Some fresh, high-quality mozzarella contains probiotics, beneficial bacteria that support gut health. Pre-shredded, low-moisture mozzarella typically lacks these beneficial bacteria.
• Vitamins and Minerals: Mozzarella also contains other essential nutrients, including phosphorus, zinc, and vitamins A and B12.

Calorie Comparison: Grated vs. Other Cheeses

Here is a comparison table to help put the calorie count of grated mozzarella into perspective against other popular cheeses. Values are approximate per 100g, as found in search results.

Cheese Type	Approximate Calories per 100g	Key Difference	Source
Grated Mozzarella (Whole Milk)	300 kcal	Soft, mild, excellent melting properties
Grated Mozzarella (Part-Skim)	296 kcal	Lower fat, slightly lower calories
Feta	250 kcal	Briny, crumbly texture, higher sodium
Cheddar	416 kcal	Harder, sharper flavor, significantly higher calories
Parmesan	415 kcal	Hard, salty, aged, high calories
Goat Cheese	320 kcal	Distinctively tangy flavor, creamy

Practical Tips for Managing Mozzarella Calories

To enjoy grated mozzarella without overindulging, consider these simple strategies:

• Measure your portions: Instead of eyeballing it, use a measuring cup or kitchen scale to control your serving size. A quarter-cup serving has about 80-90 calories, which is a manageable amount.
• Opt for part-skim: For everyday meals like salads or casseroles, use part-skim grated mozzarella. The slightly lower calorie and fat content adds up over time.
• Choose fresh where possible: If the recipe allows, use fresh mozzarella instead of the pre-shredded variety. Fresh mozzarella has higher moisture and no anti-caking agents, and in some forms, offers beneficial probiotics.
• Pair with vegetables: Combine grated mozzarella with nutrient-dense, low-calorie vegetables. For instance, a small amount of cheese can enhance the flavor of a large vegetable-based pasta dish or frittata without needing to add a large quantity.
• Enhance flavor with spices: Use herbs and spices like oregano, basil, or red pepper flakes to boost the flavor of your dish, allowing you to use less cheese without sacrificing taste. This can be especially effective for homemade pizza.

Conclusion

Grated mozzarella is a versatile and popular ingredient, but its calorie count is not uniform across all types. Full-fat varieties have higher calories than their part-skim counterparts, with a half-cup serving containing approximately 168 calories compared to 158. Regardless of the type, mozzarella offers a good source of protein, calcium, and other essential nutrients. By being mindful of serving sizes and choosing part-skim options when possible, you can enjoy this delicious cheese as part of a balanced and healthy diet.

How many calories in grated mozzarella cheese: A quick recap

• Varies by Type: The calories in grated mozzarella depend primarily on whether it's whole-milk or part-skim, with full-fat varieties being higher.
• Standard Serving: A typical 1/2-cup serving of whole-milk grated mozzarella has approximately 168 calories.
• Lower Calorie Option: Part-skim grated mozzarella provides a similar flavor profile with fewer calories, around 158 per 1/2 cup.
• Packed with Nutrients: Both versions are excellent sources of protein and bone-building calcium.
• Portion Control: The simplest way to manage calories is by measuring your portions and being mindful of the serving size.
• Alternative Choices: Pairing with vegetables and using flavor-enhancing herbs can help you use less cheese while still enjoying a flavorful meal.
• Healthy Indulgence: When consumed in moderation, grated mozzarella can be a nutritious and delicious addition to many meals.

Sources

• University of Rochester Medical Center - https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=01026-1
• Tesco - https://www.tesco.com/groceries/en-GB/products/257480267
• Nutritionix - https://www.nutritionix.com/food/shredded-mozzarella-cheese

Frequently Asked Questions

Is grated mozzarella healthy?

Yes, in moderation. Grated mozzarella is a source of protein and calcium, but it is also high in saturated fat and sodium. Part-skim versions are a healthier choice for those watching their fat and calorie intake.

What is the calorie difference between whole-milk and part-skim grated mozzarella?

A half-cup serving of grated whole-milk mozzarella contains about 168 calories, while the same amount of part-skim has slightly fewer, at approximately 158 calories.

Can I use less grated mozzarella to reduce calories?

Yes, managing your portion size is the most effective way to reduce the calorie impact. Try using a measuring cup to ensure you don't over-serve yourself. A little goes a long way for flavor.

Why does whole-milk mozzarella have more calories?

Whole-milk mozzarella contains more total fat, as it is made from whole milk, which naturally has a higher fat content than the partially skimmed milk used for part-skim mozzarella.

What other nutrients are in grated mozzarella?

In addition to protein and calcium, mozzarella contains other beneficial nutrients such as phosphorus, zinc, and vitamins A and B12.

Does grated mozzarella contain probiotics?

Some fresh mozzarella cheese, particularly varieties made from raw milk, can contain probiotics. However, pre-shredded, low-moisture mozzarella typically lacks these beneficial bacteria.

How does grated mozzarella compare to cheddar in calories?

Grated mozzarella is significantly lower in calories than cheddar. For example, 100g of mozzarella has around 300 calories, while 100g of cheddar has about 416 calories.