Randy Chandler
Cheese is a beloved staple food, enjoyed for its rich, creamy flavour and satiating qualities. It is made from milk and dairy products, which contain a balance of fat, carbohydrates, and protein. The nutritional value and calorie count of cheese depend on the fat content of the milk used, the processing method, and the ageing process. A cup of cheese can contain a range of calories, depending on the type of cheese and its fat content. For example, a quarter cup of shredded cheese can contain approximately 90 to 110 calories, while a half-cup of soft cheese like full-fat cottage cheese has about 120 calories.
Calories in a Cup of Cheese
| Characteristics | Values |
|---|---|
| Calories in 1/4th cup of shredded cheese | 90-110 calories |
| Calories in 1 slice of standard yellow "American" cheese | 100 calories |
| Calories in 1/4th cup of Sargento shredded cheddar cheese | 110 calories |
| Calories in 1 ounce of hard cheese | 120 calories |
| Calories in 1/2 cup of soft cheese | 120 calories |
| Calories in 1 cup of milk | 250 grams of milk |
| Calories in 1 oz of hard cheese | 90 grams of milk |
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What You'll Learn
Calorie count varies with cheese type
The calorie count of cheese varies with its type, the milk used, how it's processed, and its age. Soft cheeses are generally considered healthier than hard cheeses, as they have a milder flavour and a creamier texture. They also have lower calorie counts. For example, a half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories. On the other hand, one ounce of hard cheese, or a wedge about the size of your thumb, contains about 120 calories. Harder cheeses are aged longer and have lower moisture content, which contributes to their higher calorie count.
Shredded cheese is also a popular variety, with calorie counts depending on the type of cheese and the fineness of the shred. For example, 1/4 cup of shredded cheese can range from 90 to 110 calories, while another source estimates 1/4 cup of shredded cheese with lots of air to be around 200 calories. The difference in calorie counts may be due to the varying densities of different types of shredded cheese.
Some specific types of cheese also have varying calorie counts. For instance, a slice of standard yellow "American" cheese has around 100 calories, while mozzarella has been reported to have 60 calories for 5 grams of protein. Swiss cheese has also been noted to have good macros, although specific calorie counts were not provided.
While cheese is a rich source of calcium, it is also high in saturated fat and sodium, which can have negative health effects when consumed in large quantities. Therefore, it is recommended to consume cheese in limited amounts as part of a balanced diet, and it may be beneficial to choose softer cheeses or those with lower fat content to reduce calorie intake.
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Calories depend on milk fat content
The calorie content of cheese depends on the type of milk used, how it's processed, and its age. For example, hard and semi-hard cheeses tend to have higher calorie counts compared to softer cheeses because they are aged longer, contain less moisture, and have stronger flavours. Soft cheeses, on the other hand, are generally considered healthier options due to their milder flavour and creamier texture.
Mozzarella, a soft white cheese made from Italian buffalo or cow's milk, is lower in sodium and calories than most other cheeses. Feta, a traditional Greek cheese made from sheep's or goat's milk, also tends to be lower in calories. Cottage cheese, a soft white cheese made from cow's milk curds, is another low-calorie option that is often recommended for weight loss as it is high in protein and can increase feelings of fullness.
On the other hand, full-fat dairy is high in calories, which can negatively impact weight loss plans. Cream cheese, for example, tends to be highly processed and should be consumed in its natural form. Highly-processed cheeses tend to contain more artificial ingredients.
In general, fresh and young cheeses are higher in moisture and lower in solids compared to aged cheeses. Aged cheeses have a lower lactose content as the cheese cultures have more time to break down the lactose. Therefore, the calorie content of cheese can vary depending on the milk fat content, with softer cheeses generally being lower in calories than harder, aged cheeses.
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Soft cheese has fewer calories
The number of calories in a cup of cheese depends on the type of cheese and how finely it is shredded. For example, a quarter cup of shredded cheese can be around 90-110 calories, but the same volume of coarsely shredded cheese may weigh less. A quarter cup of shredded cheddar cheese with lots of air might be around 40 grams, which equates to about 200 calories.
Soft cheeses, as a group, tend to have fewer calories than hard cheeses. This is because they are generally milder in flavor and creamier in texture, containing more moisture. Hard cheeses, on the other hand, have been aged longer and have a more robust flavor with less moisture, contributing to a higher calorie count.
However, it's important to note that the nutritional value and calorie count of cheese depend primarily on the fat content of the milk used and how it's processed. Full-fat dairy foods, for example, tend to have a high amount of saturated fat and some cholesterol. As a result, despite having fewer calories, soft cheeses may still have a relatively high-fat content.
A half-cup of soft cheese, such as 4% full-fat cottage cheese, contains about 120 calories, 14 grams of protein, 3 grams of saturated fat, and 80 milligrams of calcium. This can be compared to one ounce of hard cheese, which has a similar calorie count of about 120 calories, but with slightly different nutrient composition, including 8 grams of protein, 6 grams of saturated fat, and 180 milligrams of calcium.
While soft cheeses may have fewer calories, it's important to consider other nutritional aspects and health implications. Cheese can be a good source of calcium and protein, but it is also high in sodium, with 300-450 milligrams per serving due to the use of salt as a preservative. Additionally, the consumption of full-fat dairy and highly processed cheeses can have negative health effects, especially when paired with refined grains and processed meats.
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Cheese health benefits
Cheese is a whole food, meaning it is minimally processed and close to its natural form. It is made from milk, which is why it is packed with calcium. Calcium helps to build strong bones and teeth and can also help prevent osteoporosis. The calcium in cheese can also help reduce blood pressure.
Cheese also contains protein, which is important for building muscle. It is a good source of vitamins A, D, K, and zinc, which also contribute to bone health. Vitamin K is important for helping blood to clot, and vitamin D is essential for bone, skin, and dental health.
Cheese is a good source of probiotics, which are important for gut health. It can also be a good source of selenium, an essential mineral that boosts immunity and regulates thyroid function.
Some studies suggest that low-fat cheeses can aid in weight loss, and that full-fat cheeses may lower the risk of cardiovascular disease and type 2 diabetes. However, cheese is generally high in fat and calories, so it is recommended to consume it in moderation as part of a healthy diet.
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Calories in shredded cheese
The caloric content of shredded cheese depends on the type of cheese and the quantity consumed. Generally, harder cheeses have a higher calorie count compared to softer cheeses.
Shredded cheese is often measured in cups or tablespoons, and the calorie count can vary depending on how finely the cheese is shredded and how tightly it is packed. According to some sources, a quarter cup (around 23-40 grams) of shredded cheese can contain approximately 90-110 calories, while another source suggests that a quarter cup of shredded cheese with lots of air might be about 200 calories.
It's important to note that the nutritional value and calorie count of cheese depend on the fat content of the milk used, the processing methods, and the age of the cheese. Full-fat dairy products, including cheese, tend to be high in calories, which can be a consideration for those monitoring their calorie intake or following a weight loss plan.
On the other hand, milk and dairy products generally provide a good balance of fat, carbohydrates, and protein. Cheese is also a source of calcium, which is essential for bone and teeth strength. When consumed in moderation, shredded cheese can be a tasty and nutritious addition to various dishes.
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Frequently asked questions
The calorie count of cheese depends on the type of cheese, the fat content of the milk used, how it's processed, and its age.
A cup of shredded cheese will vary in calories depending on the type of cheese and how finely it is shredded. A quarter cup of shredded cheese is approximately 90-110 calories.
Generally, softer cheeses have fewer calories than harder cheeses. Goat, whole-milk mozzarella, and Swiss cheese are lower in sodium, with only 50-100 mg per serving.
Cheese can be part of a balanced diet when consumed in moderation. It is rich in calcium and protein, but it is also high in fat and sodium, which can negatively impact health and weight loss goals.
The "planetary health diet" sets a target of 250 grams of dairy per day, with a range of 0 to 500 grams. This equates to about one cup of milk or equivalent amounts of cheese.
