How Many Calories in 1/4 Cup Shredded Cheese? Your Guide to Cheese Nutrition

December 9, 2025 •

4 min read

According to the USDA, a standard ¼ cup serving of shredded cheddar cheese contains approximately 110-120 calories. This number, however, can vary based on the specific type of cheese, its fat content, and how finely it is shredded, making it essential to understand the nuances of cheese nutrition for accurate calorie counting.

Quick Summary

A ¼ cup of shredded cheese typically contains around 110 calories, but can range from 70 to 120+ depending on the variety and fat content. Understanding the different calorie counts between common cheeses like cheddar, mozzarella, and reduced-fat options is key for meal planning.

Key Points

Standard Calorie Count: A typical ¼ cup (1 ounce) serving of full-fat shredded cheddar cheese contains around 110 calories.
Variety Matters: Calories vary by cheese type; shredded mozzarella has about 80 calories per ¼ cup, while Parmesan is slightly higher than cheddar.
Reduced-Fat Options: Opting for reduced-fat shredded cheese can save 20-30 calories per ¼ cup, bringing the total down to 80-90 calories.
Measurement Accuracy: Measuring by weight (1 ounce or 28g) is more accurate for calorie tracking than measuring by volume, as shred size and packing can affect cup density.
Nutrient Breakdown: Most shredded cheese calories come from fat, followed by protein, with very few carbohydrates.
Always Check the Label: The most reliable source for calorie information is the nutrition facts panel on the specific product packaging you purchase.

The Core Calorie Count: Cheddar and Common Blends

For most people asking the question, "how many calories in 1/4 c shredded cheese?", the answer likely refers to a standard, full-fat shredded cheddar. A quarter-cup serving, which is roughly one ounce or 28 grams, usually contains between 110 and 115 calories. This is a good baseline to remember for everyday use in recipes like tacos or casseroles. However, the exact calorie count can be influenced by the specific manufacturer and whether it's a mild, medium, or sharp cheddar. Sharp cheddar sometimes has slightly more calories per ounce due to a higher fat concentration.

Breaking Down the Macros

Beyond just the calorie total, it's helpful to understand what makes up those calories. For a standard ¼ cup of shredded cheddar, the macronutrient breakdown typically looks like this:

Fat: Around 9 grams, with 5-6 grams of saturated fat. This is the most calorie-dense component, contributing significantly to the overall total.
Protein: Approximately 7 grams. This is a valuable source of protein for building and repairing muscle tissue.
Carbohydrates: Typically less than 1 gram or even 0 grams. Shredded cheese is a very low-carb food, making it popular for keto and low-carb diets.

Variations by Cheese Type: More Than Just Cheddar

Not all shredded cheese is created equal when it comes to calories. The fat and moisture content differ dramatically across various types, leading to a wide range of calorie totals for the same serving size. For example, a shredded mozzarella will have a different calorie count than a parmesan or a Swiss cheese blend.

Comparing Common Shredded Cheeses

This table provides a quick comparison of the approximate calorie content for a ¼ cup serving of different popular shredded cheeses. Note that these are averages and can vary by brand.


Cheese Type	Approx. Calories (per ¼ cup)	Primary Macronutrient Differences
Full-Fat Cheddar	~110-115	High in fat, moderate in protein
Full-Fat Mozzarella	~80-85	Lower in fat, higher in protein than cheddar
Reduced-Fat Cheddar	~80-90	Significantly lower fat and calorie count
Reduced-Fat Mozzarella	~70-80	Lower fat and calorie count than regular mozzarella
Parmesan	~120-130	Typically higher in calories due to higher fat and protein density
Swiss	~110-115	Similar to cheddar, with comparable fat and protein

Factors Influencing the Calorie Count

Several factors can influence the final calorie tally for your shredded cheese portion. Understanding these can help you be more precise with your nutritional tracking.

Fat Content: Reduced-fat cheeses are processed to remove some of the fat, which directly lowers the calorie content. A ¼ cup of reduced-fat cheddar can have around 20-30 fewer calories than its full-fat counterpart. Always check the packaging for the most accurate information.
Shred Size: A finely shredded cheese packs more densely into a measuring cup than a thick-cut or rustic-style shred. This means a ¼ cup of finely shredded cheese could potentially contain more calories by weight than a ¼ cup of coarsely shredded cheese, though for a standard serving (28g), the difference is negligible.
Added Ingredients: Some packaged shredded cheeses contain anti-caking agents like cornstarch or cellulose powder. These add minimal carbohydrates and calories but are typically already factored into the nutritional label.

How to Measure Accurately

While using a standard measuring cup is convenient, the most accurate way to measure shredded cheese is by weight. A food scale eliminates the variability caused by how tightly the cheese is packed into a cup.

Best practices for measurement:

Use a Food Scale: For precise calorie tracking, measure out exactly 28 grams (or 1 ounce) of shredded cheese on a food scale. This is the weight equivalent of a standard ¼ cup serving for most varieties.
Read the Label: The nutrition facts panel on the cheese packaging will list the calories per serving, which is typically specified as a ¼ cup or 1 ounce. Always defer to this label for the most accurate information specific to the product you are using.
Consider Density: Be aware that measuring by volume can have slight inaccuracies. For a quick estimate, a lightly packed ¼ cup is often close enough for general purposes, but for strict dietary adherence, weigh your cheese.

Conclusion

To sum it up, the answer to "how many calories in 1/4 c shredded cheese?" is typically around 110 calories for a standard cheddar. However, this value is a starting point, and the actual number can range significantly based on the type of cheese and its fat content. By paying attention to the nutrition label, especially for reduced-fat options, and measuring accurately by weight when possible, you can confidently track your calorie intake while enjoying your favorite cheesy foods. Whether you opt for a flavorful full-fat cheddar or a lighter mozzarella, a little knowledge about portion sizes and variations can make all the difference in achieving your nutritional goals.

Frequently Asked Questions

Shredding your own cheese does not alter its intrinsic calorie content. The calories come from the cheese itself. Pre-shredded varieties may sometimes contain a small amount of anti-caking agents, but these have a negligible effect on the overall calories. The main difference is consistency and freshness.

Generally, the calorie difference between mild and sharp shredded cheddar is minimal and often negligible. Any variation is usually due to slight differences in moisture and fat concentration, but most brands will list a nearly identical calorie count per serving.

Yes, using reduced-fat shredded cheese is an effective way to lower the overall calorie count of a recipe. A ¼ cup of reduced-fat cheddar, for example, typically contains about 20-30 fewer calories than its full-fat equivalent. This is a simple substitution for calorie-conscious cooks.

There are four tablespoons in a ¼ cup. For shredded cheese, however, a tablespoon measurement can be less consistent than a cup or a weight measurement due to varying densities based on how loosely or tightly it's packed.

Cheese is calorie-dense because it is a concentrated source of fat and protein. These macronutrients provide more calories per gram than carbohydrates. Full-fat cheese, in particular, contains a significant amount of fat, which contributes the most to its high-calorie total.

Yes, cheese made with 2% milk will have a lower fat content and, therefore, fewer calories than cheese made with whole milk. This is the same principle as choosing a reduced-fat cheese over a regular one and is reflected in the product's nutrition label.

Reduced-fat mozzarella and part-skim mozzarella are often among the lowest-calorie options for shredded cheese, with some varieties containing as few as 70-80 calories per ¼ cup serving. Always check the specific nutrition label for the most accurate information.