Understanding the Calorie Difference in Grated Cheese
When counting calories, not all grated cheeses are created equal. The variation in fat and moisture content across different types of cheese is the primary reason for the calorie differences in a 20g serving. A firmer, aged cheese like Parmesan will contain less moisture and higher fat, leading to a higher calorie density per gram compared to a softer cheese like part-skim mozzarella. This guide provides a detailed look at some of the most common varieties.
Cheddar Cheese: A Closer Look at Calories and Macros
Cheddar is a staple in many kitchens, and a 20g portion of grated cheddar is a popular addition to a variety of meals, from pasta to omelettes. According to nutritional data, 20 grams of standard cheddar cheese contains approximately 81 to 83 calories. The macronutrient breakdown is typically high in fat, accounting for about 75% of the total calories, followed by protein, and very little carbohydrate. This makes cheddar a satisfying, flavourful option, but one that needs mindful portioning for those on a calorie-controlled diet.
Parmesan Cheese: A Protein and Calorie Boost
Often used as a finishing touch, grated Parmesan delivers a powerful punch of flavour. A 20g serving of grated Parmesan contains around 84 to 86 calories. Parmesan is notably higher in protein than many other cheeses, contributing significantly to satiety. Its calorie density is also high due to its low moisture content and aging process. Because its flavour is so intense, a little goes a long way, which can help manage calorie intake naturally.
Mozzarella Cheese: A Lighter, Creamier Option
For those seeking a lower-calorie alternative, part-skim mozzarella is a great choice. A 20g serving of grated mozzarella contains fewer calories, at around 60 to 64 calories. It has a lower fat and sodium content compared to hard cheeses like cheddar and parmesan, which makes it a frequent recommendation for those on a weight loss diet. Its melting properties make it perfect for pizza, bakes, and sauces, providing a creamy texture with a lighter calorie footprint.
Comparison Table: Calories in 20g of Grated Cheese
| Cheese Type | Approximate Calories (kcal) | Key Macronutrient | Sodium Content (mg) |
|---|---|---|---|
| Cheddar | 81-83 | High Fat | ~129 |
| Parmesan | 84-86 | High Protein | ~361 |
| Mozzarella (part-skim) | 60-64 | Lower Fat/Higher Protein | ~136 |
| Low-fat Grated Cheddar | 60 | Higher Protein | ~380 |
Practical Tips for Managing Cheese Portions
To ensure your portion sizes align with your health goals, consider these simple strategies:
- Use a Food Scale: Weighing your grated cheese with a digital food scale is the most accurate method to control portions and calorie intake. Measuring by tablespoons or cups can be unreliable due to variations in how densely the cheese is packed.
- Choose Lower-Fat Varieties: Opt for cheeses labelled 'part-skim,' 'reduced-fat,' or those that are naturally lower in fat, such as mozzarella or Swiss. These options provide the flavour you desire with a reduced calorie count.
- Focus on Flavour-Packed Cheeses: Cheeses with a strong, sharp flavour, like aged parmesan or feta, mean that a small amount can go a long way. Use them sparingly as a garnish to add a significant taste without adding excessive calories.
- Balance with Nutrients: Pair your cheese with low-calorie, high-fibre foods like vegetables or whole-grain crackers. This can help you feel more satisfied with a smaller portion of cheese, enhancing overall nutritional value.
Freshly Grated vs. Pre-packaged Grated Cheese
Another factor to consider is the processing difference between block cheese and pre-packaged grated cheese. Some pre-shredded cheese products contain anti-caking agents to prevent clumping. While these ingredients don't significantly impact the calorie count, they can alter the flavour and melting properties. Freshly grating your cheese offers a purer, fresher taste and smoother melt. For the most accurate nutritional data, it is always best to check the specific product's label, as calorie counts can differ slightly between brands.
Conclusion
While cheese is a nutrient-dense food providing protein, fat, and calcium, its calorie content necessitates portion control, especially for those mindful of their diet. Understanding the calorie count for 20g of grated cheese begins with knowing the type you are using. A small serving of part-skim mozzarella will be lower in calories than the same amount of cheddar or parmesan. By using accurate measuring tools and opting for lower-fat or stronger-flavoured varieties, you can continue to enjoy cheese in your diet while effectively managing your calorie goals.
Note: The information provided here is based on average values. Always check the nutritional information on the packaging of your specific product for the most precise details.
Frequently Asked Questions
What cheese has the lowest calories for 20g?
Answer: For a 20g serving, part-skim mozzarella has one of the lowest calorie counts, typically around 60 calories. Low-fat varieties of other cheeses are also good options.
Is 20g of grated cheese a lot?
Answer: A 20g portion is a modest and often recommended serving size. For context, 30g is often considered a healthy portion by organizations like Heart Research UK, making 20g a very sensible amount.
How does the fat content affect the calories in grated cheese?
Answer: Fat is the most calorically dense macronutrient, containing 9 calories per gram. Therefore, cheeses with a higher fat content, like cheddar, have a higher calorie count per 20g serving than lower-fat cheeses like mozzarella.
Is freshly grating cheese better than pre-shredded?
Answer: From a calorie perspective, the difference is negligible. However, freshly grated cheese often has a purer flavour and melts more smoothly, while pre-shredded cheese may contain anti-caking additives that slightly alter taste and texture.
How can I accurately measure 20g of grated cheese?
Answer: The most accurate method is to use a digital food scale. Measuring by weight is far more reliable than using volume-based measurements like tablespoons, which can be inaccurate depending on how finely or loosely the cheese is grated.
Can I eat cheese while on a weight loss diet?
Answer: Yes, cheese can be part of a healthy diet, including for weight loss, as long as it is consumed in moderation. The protein and fat in cheese can contribute to satiety, helping you feel full and satisfied.
Which cheese is high in protein for grating?
Answer: Parmesan cheese is an excellent source of protein, containing around 6 to 8 grams per 20g serving. Its high protein content, combined with its strong flavour, makes it a great addition to boost both taste and protein intake.
