Kamil Perry
Cheese is a beloved dairy product used in a variety of dishes, from pizzas to burgers, and a common ingredient in many recipes. A quarter cup of shredded cheese, weighing 28 grams, contains 110 calories. This calorie count is contributed to by the macronutrients: carbohydrates (7%), fats (69%), and proteins (24%).
| Characteristics | Values |
|---|---|
| Weight | 28g |
| Calories | 110 |
| Total Fat | 9g |
| Saturated Fat | 5g |
| Trans Fat | 0g |
| Cholesterol | 25mg |
| Sodium | 180mg |
| Total Carbohydrate | 2g |
| Dietary Fiber | 0g |
| Total Sugars | 0g |
| Protein | 6g |
| Vitamin D | 0.2mcg |
| Calcium | 190mg |
| Iron | 0mg |
| Potassium | 20mg |
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What You'll Learn
A 1/4 cup of shredded cheese contains 110 calories
In terms of daily nutritional requirements, this quantity of shredded cheese provides 14% of the total fat and 25% of the saturated fat that an adult might need in a day. It also provides 8% of the recommended cholesterol and sodium intake, and 1% of the total carbohydrates. Notably, shredded cheese is a good source of calcium, providing 20% of the daily value.
The calorific content of shredded cheese can be put into context by considering the amount of physical activity required to burn off these calories. For a 150-pound adult, burning 110 calories could take approximately 20.2 minutes of walking at a pace of 17 minutes per mile, or 16.6 minutes of weight training at a moderate effort. Alternatively, the same number of calories could be burned in 7.5 minutes of cycling at 18 miles per hour.
It is important to note that the calorie count and nutritional values provided here may vary slightly depending on the specific type and brand of shredded cheese, as well as the serving size. The values mentioned above are based on a sample of shredded cheese products and are intended for general nutritional advice.
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This portion provides 20% of your daily calcium needs
A 1/4 cup of shredded cheese contains around 110 calories. This portion size provides you with 20% of your daily calcium needs, or 190mg of calcium. This is based on a general daily nutritional intake of 2,000 calories. Calcium is an essential mineral for human health, supporting bone and dental health, muscle function, and nerve signalling.
The recommended daily calcium intake varies depending on age, sex, and other factors, such as pregnancy and breastfeeding. For example, adults between the ages of 19 and 50 are advised to consume around 1,000 mg of calcium per day. However, older adults, children, and adolescents may have different requirements.
As a nutrient, calcium plays a critical role in bone health throughout life. It is particularly important during periods of rapid growth and development, such as childhood and adolescence, to build and strengthen bones. Additionally, during pregnancy and breastfeeding, adequate calcium intake is crucial for both the mother and the developing child.
Shredded cheese, therefore, can be a good source of calcium as part of a balanced diet. However, it is worth noting that calcium needs can also be met through other dietary sources, such as dairy products, leafy green vegetables, and calcium-fortified foods.
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It has 9g of total fat
A 1/4 cup serving of shredded cheese contains 9 grams of total fat. This constitutes 14% of the daily value of fat for an adult consuming 2000 calories a day. The percentage of daily value is a useful metric to understand how much of a particular nutrient is being consumed in a serving of food relative to the recommended daily intake.
The amount of fat in a 1/4 cup of shredded cheese is significant, comprising about 69% of the total calories in this serving size. This means that fat is the primary macronutrient in this quantity of shredded cheese.
The type of fat present in cheese is mostly saturated fat, which is typically solid at room temperature. Saturated fats are known to raise total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase the risk of cardiovascular disease over time. Therefore, it is recommended to consume saturated fats in moderation as part of a balanced diet.
In addition to fat, a 1/4 cup serving of shredded cheese also provides other essential nutrients such as protein, calcium, and vitamins. It is important to consider the overall nutritional profile of cheese and include it in moderation as part of a well-rounded and healthy diet.
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There are 2g of carbohydrates
A 1/4 cup serving of shredded cheese contains 110 calories. This portion size constitutes 2g of carbohydrates, or 7% of the total calories. This is considered a low amount of carbohydrates, as it constitutes less than 10% of the recommended daily intake.
The 2g of carbohydrates in shredded cheese can be considered in the context of the other nutrients present in the serving. For example, shredded cheese also contains 9g of total fat, or 14% of the total calories, and 6g of protein, or 24% of the total calories. These proportions of carbohydrates, fats, and proteins can help individuals monitor their nutrient intake and ensure they are meeting their nutritional needs and goals.
The type of carbohydrates and other nutrients present in shredded cheese can also be considered. Shredded cheese contains 0g of dietary fiber and 0g of total sugars, indicating that the 2g of carbohydrates are primarily composed of other types of carbohydrates such as starches or oligosaccharides. The specific types of carbohydrates can vary depending on the type of cheese and the ingredients used in the shredding process.
The 2g of carbohydrates in shredded cheese can also be evaluated in relation to the recommended daily intake of carbohydrates. The recommended daily intake of carbohydrates can vary depending on an individual's dietary needs and goals, but on average, individuals should aim for a balanced intake of carbohydrates, proteins, and healthy fats. The 2g of carbohydrates in shredded cheese can be part of a balanced diet that includes other nutrient-dense foods.
The impact of the 2g of carbohydrates in shredded cheese on blood sugar levels can also be considered. Carbohydrates can affect blood sugar levels, and the type and amount of carbohydrates consumed can influence the extent of this effect. Individuals with blood sugar concerns or specific dietary needs may need to monitor their carbohydrate intake, including the 2g of carbohydrates in shredded cheese, to maintain stable blood sugar levels.
Overall, the 2g of carbohydrates in a 1/4 cup serving of shredded cheese is a relatively small amount and contributes to the overall nutritional profile of the cheese. Individuals can consider this carbohydrate content in the context of their dietary needs, preferences, and overall health and wellness goals when deciding whether to include shredded cheese in their diet.
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6g of protein
A 1/4 cup serving of shredded cheese contains approximately 110 calories. This portion size provides 6 grams of protein, which is 24% of the total calories. Protein is an essential macronutrient that helps build and repair body tissues, and this serving of shredded cheese contributes a good amount towards the daily recommended intake.
The 6 grams of protein found in 1/4 cup of shredded cheese is a significant proportion of the daily recommended protein intake, which varies depending on factors such as age, sex, and activity level. For example, the recommended daily protein intake for an adult female is 46 grams, so this serving of shredded cheese provides approximately 13% of the daily requirement. For an adult male, the recommended intake is 56 grams, so the shredded cheese contributes around 11%.
In addition to protein, shredded cheese provides other essential nutrients. It is a good source of calcium, with 20% of the daily recommended value, contributing to bone health. The cheese also contains smaller amounts of other vitamins and minerals, including vitamin D, iron, and potassium, although these contribute less than 5% of the daily recommended values.
The protein content of shredded cheese makes it a popular choice for those seeking to increase their protein intake. It is a versatile ingredient that can be added to various dishes, such as omelets, salads, and pasta dishes, to boost both the protein and flavour profiles. When paired with other protein-rich foods, such as eggs, lean meats, or legumes, shredded cheese can contribute to a well-rounded and nutritionally balanced meal.
It is important to note that while shredded cheese offers a good source of protein and other nutrients, it is also high in fat, with 75% of the total calories coming from fat. As such, it should be consumed in moderation as part of a balanced diet, considering individual calorie and nutrient needs. For those watching their weight or managing specific health conditions, the high-fat content may be a concern, and lower-fat cheese options could be considered as an alternative.
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Frequently asked questions
1/4 cup of shredded cheese is approximately 28 grams and contains 110 calories.
The macronutrient breakdown is 7% carbs, 69% fat, and 24% protein.
Yes, shredded cheese is a good source of calcium, providing about 20% of your daily value.
There are 9 grams of total fat, including 5 grams of saturated fat.
It would take about 20 minutes of walking at a moderate pace to burn off the 110 calories in 1/4 cup of shredded cheese.
