How many calories in a tablespoon of shredded cheese?

October 24, 2025 •

4 min read

A single tablespoon of shredded cheddar cheese can contain as few as 28 calories, but the exact number varies significantly depending on the cheese type, its fat content, and how it is shredded. Understanding these differences is key to managing your intake and making healthy dietary choices.

Quick Summary

The calories in shredded cheese vary, typically ranging from 16 to 40 per tablespoon. The specific count is influenced by the cheese's fat content, moisture, and density.

Key Points

Variable Calories: A tablespoon of shredded cheese can range from approximately 16 to 40 calories, depending heavily on the type and fat content.
Type Matters: Lower-fat cheeses like part-skim mozzarella generally have fewer calories per tablespoon (around 20) compared to full-fat cheddars or other denser cheeses.
Density is Key: The calorie count per tablespoon is also influenced by density. Finer shreds pack more tightly into a tablespoon and can have more calories than coarser shreds of the same cheese.
Use as a Condiment: For calorie control, use shredded cheese as a flavorful garnish rather than a main ingredient. Strong cheeses like parmesan allow you to use less for big flavor.
Pair with Fiber: Pairing shredded cheese with high-fiber foods like vegetables or whole grains helps increase satiety and balances the nutritional profile of your meal.
Check the Label: For the most accurate nutritional information, always consult the nutrition facts on the specific product packaging, as brands and processing can differ.

The Calorie Breakdown: How Many Calories in a Tablespoon of Shredded Cheese by Type

When you are tracking calories, understanding the variations between different types of shredded cheese is crucial. The density and fat content play a major role, which is why a tablespoon of parmesan will differ greatly from a tablespoon of mozzarella.

Cheddar Cheese Calories

One tablespoon of shredded cheddar cheese can range from approximately 28 to 40 calories. The exact figure depends on the type of cheddar (sharp vs. mild) and its fat content. Shredded sharp cheddar, for instance, contains about 28 calories per tablespoon, along with around 2 grams of fat and 2 grams of protein. A higher-fat, richer cheddar may approach the 40-calorie mark.

Mozzarella Cheese Calories

For those seeking a lower-calorie option, shredded mozzarella is a popular choice. One tablespoon of low-moisture, part-skim shredded mozzarella contains as little as 16 to 23 calories. This makes it a great option for garnishing pasta, salads, or pizzas while keeping the calorie count down. A tablespoon typically provides around 1.6 grams of fat and 1.6 grams of protein.

Parmesan Cheese Calories

Although very flavorful, shredded or grated parmesan packs a bit more punch per tablespoon than mozzarella. A single tablespoon of grated parmesan cheese typically contains about 22 calories. However, because parmesan is so potent in flavor, you often need less to achieve the desired taste, making it an excellent choice for controlled portions. In addition to calories, a tablespoon offers about 1.4 grams of fat and nearly 2 grams of protein.

Why the Calorie Count Varies

Several factors contribute to the calorie differences between shredded cheese varieties:

Fat Content: As a primary source of calories in cheese, fat content has the biggest impact. Cheeses like full-fat cheddar have more fat per gram than part-skim mozzarella, leading to more calories. Low-fat cheese varieties are explicitly designed to offer fewer calories by reducing fat.
Density and Moisture: The water content in cheese affects its density. Harder cheeses like parmesan have very low moisture, meaning a tablespoon of grated parmesan is much denser and has more calories by weight than the same volume of a softer, more moist cheese. The fineness of the shred can also impact the density of a measured tablespoon, as finer shreds pack more tightly.
Shred Size: A finely grated cheese will contain more particles packed into a tablespoon than a coarsely shredded one. This increased density means a finely grated tablespoon will have more calories than a coarse one of the same type of cheese.

Comparison Table: Calories and Nutrition per Tablespoon

To make comparing different shredded cheeses easier, here is a breakdown of their approximate nutritional values per tablespoon.


Cheese Type	Approx. Calories per 1 tbsp	Approx. Fat per 1 tbsp	Approx. Protein per 1 tbsp	Notes
Cheddar, shredded	28–40 kcal	~2g	~2g	Varies by fat content and shred size.
Mozzarella, part-skim	16–23 kcal	~1.6g	~1.6g	A lower-calorie option.
Parmesan, grated	~22 kcal	~1.4g	~1.9g	Dense and flavorful, less is needed.
Swiss, shredded	~20–30 kcal	~1.6–2g	~1.8–2.2g	Varies by brand and fat level.
Colby-Jack, shredded	~35–45 kcal	~2.5–3g	~2–2.5g	Higher fat content due to the blend.

Beyond Calories: Other Nutritional Considerations

While calories are important, cheese also offers valuable nutrients. All cheese provides protein and calcium, both essential for bone health and muscle function. Cheeses also contain vitamins A and B12, along with other minerals like zinc and phosphorus. However, they are also high in sodium and saturated fat, so moderation is key for a balanced diet.

Potential Health Benefits

In addition to being a source of macro and micronutrients, cheese and other fermented dairy products have been associated with positive health outcomes. For example, some studies suggest that fermented dairy may have a positive effect on cardiovascular health. Certain cheeses also contain conjugated linoleic acid (CLA), a healthy fat that may help with heart health and inflammation.

Tips for Healthy Shredded Cheese Consumption

Incorporating shredded cheese into your diet while managing calories is easy with a few simple strategies:

Use it as a Condiment: Think of shredded cheese as a flavor-enhancing condiment rather than a main dish component. Sprinkling a small amount over a salad or vegetables can provide a big flavor boost without excessive calories.
Opt for Strong Cheeses: Choosing a strong, flavorful cheese like a sharp aged cheddar or parmesan allows you to use less for the same amount of flavor, naturally reducing your calorie intake.
Measure Your Portions: Relying on visual estimates can lead to overconsumption. Take a moment to weigh your portion or measure it with a proper tablespoon to stay in control.
Pair with Fiber-Rich Foods: Combine cheese with high-fiber foods such as vegetables, fruits, or whole grains. The fiber helps increase satiety and balances the meal.
Consider Pre-Shredded vs. Block Cheese: Packaged pre-shredded cheese is convenient but may contain anti-caking agents that can alter the texture when melted. However, it is not inherently toxic, and either option can fit into a healthy diet with proper portioning.

Conclusion

While a tablespoon of shredded cheese is a relatively small portion, its calorie count varies based on the type, fat content, and density of the cheese. A light sprinkle of shredded mozzarella adds fewer calories than a more generous portion of full-fat cheddar. By understanding these differences and practicing portion control, you can continue to enjoy the flavor of shredded cheese as part of a balanced and healthy diet. Choosing flavorful, aged varieties allows you to use less and get more taste for your calorie investment. As with any food, moderation is the key to incorporating cheese healthfully into your meals. For more insights on diet and nutrition, consult resources like those from Harvard's Nutrition Source: https://nutritionsource.hsph.harvard.edu/cheese/.

Disclaimer: Nutritional information can vary by brand and specific product. Always check the nutrition facts label on your cheese packaging for the most accurate details.

Frequently Asked Questions

The weight of one tablespoon of shredded cheese varies depending on the type and fineness of the shred. For hard cheeses like cheddar, it can be around 7–10 grams, while softer cheeses might weigh slightly more per tablespoon.

Pre-shredded cheese is not necessarily less healthy, but it may contain anti-caking agents to prevent clumping. These additives can sometimes result in a less smooth texture when melted. Nutritionally, it is generally comparable to its block cheese counterpart with proper portioning.

Yes, shredded cheese can be enjoyed in moderation as part of a diet. The key is portion control. Using it as a flavorful garnish rather than a large portion is a great strategy for managing calories.

Low-moisture, part-skim mozzarella is one of the lowest-calorie shredded cheese options, often containing as few as 16 to 23 calories per tablespoon.

Yes, shred size can affect the calorie count per tablespoon. A finer shred packs more densely into a tablespoon, which can result in a higher calorie count than a tablespoon of coarsely shredded cheese of the same variety.

Shredded cheese is a good source of calcium, protein, and fat. It also contains vitamins like A and B12, and minerals such as phosphorus and zinc.

A standard serving size for cheese is typically around 1.5 ounces. This is significantly more than a tablespoon and will contain a higher number of calories.

To reduce calories, consider using a strong, flavorful cheese (like aged cheddar or parmesan) so you need less. Also, weigh your portions and pair the cheese with high-fiber foods to increase satisfaction.