Nutrition Diet: How Much Cheese is 20 Calories?

October 19, 2025 •

4 min read

According to the American Dairy Association, a single tablespoon of grated Parmesan cheese contains approximately 20 calories, making it a flavorful way to add a small amount of cheese to your diet. Understanding precisely how much cheese is 20 calories is crucial for effective portion control and mindful eating, as calorie counts vary significantly between different types of cheese.

Quick Summary

This guide details the precise portions of various cheese types that equate to just 20 calories. It provides a comparative analysis of different cheeses, offering insights into managing intake for dietary purposes and controlling portions effectively.

Key Points

Portion Sizes Vary: The amount of cheese for 20 calories differs significantly by type; Parmesan requires a small amount, while cottage cheese allows for a larger portion.
Know Your Cheese: High-fat cheeses like cheddar are more calorie-dense, while lower-fat or high-moisture cheeses like fresh mozzarella offer more volume for the same calories.
Use a Grater: Grating hard cheeses like Parmesan can provide intense flavor with a smaller, more satisfying visual portion, helping control caloric intake.
Consider Lower-Calorie Options: Opting for cottage cheese, part-skim mozzarella, or specialized low-fat cheese products can help reduce overall calorie and saturated fat intake.
Balance with Fiber: Pairing your cheese with fruits, vegetables, or whole-grain crackers adds beneficial fiber and nutrients, creating a more balanced and satisfying snack.
Don't Overlook Sodium: Be mindful of the high sodium content in many cheeses, especially if you're watching your sodium intake; some, like Swiss, are lower.

Demystifying the 20-Calorie Cheese Portion

For many, cheese is a delicious but high-calorie indulgence. However, with careful selection and portion control, it can still be a part of a healthy eating plan. The calorie density of cheese varies widely based on its fat and moisture content. A small portion of a calorie-dense cheese, such as cheddar, can contain the same number of calories as a larger portion of a low-fat or high-moisture cheese like fresh mozzarella or cottage cheese. Knowing these differences is key to enjoying cheese without derailing your diet.

The 20-Calorie Cheese Breakdown

To put 20 calories into perspective, here is a breakdown of what that looks like for several popular cheese varieties. These amounts highlight why choosing your cheese wisely can make a significant difference in your daily caloric intake.

Grated Parmesan: Approximately 1 tablespoon. A little goes a long way with this hard, flavorful cheese, making it perfect for a low-calorie garnish on pasta or soup.
1% Milkfat Cottage Cheese: Roughly 6.9 grams, which is a very small spoonful. For context, a half-cup serving of 1% cottage cheese is about 81 calories.
Fresh Mozzarella: Approximately 8 grams. As a soft cheese with high water content, fresh mozzarella offers a larger portion size for the same calories compared to harder cheeses.
Feta Cheese: About 7.5 grams. This tangy, crumbly cheese can add a lot of flavor to salads or Mediterranean dishes in a small portion.
Cheddar Cheese: Approximately 4.9 grams. A standard 1-ounce (28g) slice of cheddar contains about 114 calories, illustrating its high-calorie density.
Brie: About 5.9 grams. This soft, creamy cheese is rich in fat, so a 20-calorie portion is quite small.

Comparing Cheese Varieties for 20-Calorie Servings


Cheese Type	Approximate Weight for 20 Calories	Calories per 100g	Notes
Grated Parmesan	1 tablespoon (~4.7g)	~430	High flavor, high protein, low lactose. Best for sprinkling.
1% Cottage Cheese	6.9g	~98	Very high in protein, lower in fat and sodium. Versatile for savory or sweet dishes.
Fresh Mozzarella	8g	~280	High moisture content allows for a larger serving size. Mild flavor.
Feta Cheese	7.5g	~260	Salty and tangy, great for adding flavor to salads. Higher in sodium.
Brie	5.9g	~330	Rich and creamy, but less portion for your calories.
Cheddar Cheese	4.9g	~400	A classic hard cheese, but very high in calories for a small piece.

The Role of Cheese in a Balanced Diet

Beyond calories, cheese provides important nutrients. It is a source of high-quality protein, which helps with satiety and muscle repair. Most cheeses are also excellent sources of calcium, vital for bone health. However, many varieties are high in saturated fat and sodium, which should be consumed in moderation, particularly for those with high blood pressure or a risk of cardiovascular disease.

Tips for Mindful Consumption

Measure your portions: Instead of eyeballing a portion, use measuring spoons or a food scale to be precise, especially when counting calories.
Grate instead of slice: Grating a small amount of a pungent, hard cheese like Parmesan can deliver a lot of flavor with fewer calories than a thick slice of a milder cheese.
Pair with high-fiber foods: Enjoying cheese with fruits or vegetables adds fiber, which helps you feel full and balances the meal.
Choose lower-calorie options: Opt for cottage cheese, fresh mozzarella, or light cheese spreads to enjoy a larger portion for the same calorie count.

Practical Tips for Incorporating Cheese Mindfully

Here are some practical ways to include cheese in your diet while keeping an eye on your calorie goals:

Use it as a garnish: Instead of a main ingredient, use a small amount of grated hard cheese to add a salty, umami flavor to dishes.
Make it a companion, not the star: Use a small cube of cheese alongside a larger portion of nuts and fruit for a balanced snack.
Choose the right cheese for the job: Use a strong, flavorful cheese when you only need a little, and use a milder, lower-calorie cheese when you want a larger, softer portion.
Buy pre-portioned options: Some brands sell low-calorie cheese in pre-portioned triangles or sticks, which helps prevent overconsumption.

Conclusion: Savoring Cheese in Moderation

Understanding how much cheese is 20 calories for different varieties empowers you to make informed decisions about your diet. By focusing on low-calorie options and mindful portion control, you can still enjoy cheese's rich flavor and nutritional benefits. Whether it's a tablespoon of salty Parmesan or a small dollop of creamy cottage cheese, a little can go a long way in adding satisfaction to your meals. Incorporating these small, flavorful servings allows you to appreciate cheese without compromising your health goals. For further reading on selecting healthy cheese options, consult reputable sources on nutrition.

Frequently Asked Questions

Among common cheeses, fresh, part-skim mozzarella or 1% milkfat cottage cheese offer the most volume for a 20-calorie portion, thanks to their lower fat and higher moisture content.

Yes, a single tablespoon of grated Parmesan is approximately 20 calories. Because of its strong, concentrated flavor, you only need a small amount to enhance your food.

Yes, for calorie control, low-fat versions of cheese like cottage cheese or part-skim mozzarella are often better choices. They offer a larger serving size for the same number of calories, helping you feel more satisfied.

Feta is significantly lower in calories than cheddar. Approximately 7.5 grams of feta is 20 calories, while only 4.9 grams of cheddar is the same.

Using a food scale to measure in grams is the most accurate method for small portions. Alternatively, for cheeses like Parmesan, you can rely on the standard measurement of 1 tablespoon.

Generally, yes. Aged cheeses, which are harder and have less moisture, tend to be more calorie-dense than soft, fresh cheeses.

Many people with lactose intolerance can tolerate aged cheeses like Parmesan, which contain very little lactose due to the aging process. However, tolerance varies, so it's best to consult a healthcare provider.