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Grated Cheese Calories
Grated cheese, commonly used as a topping for pasta, pizza, and salads.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Grated Cheese (20 g) has 76 calories. That works out to 380 calories per 100 g. It contains 0.6 g of carbs, 5 g of protein, 6 g of fat and 0 g of fiber. Its 144 mg of Calcium covers 14% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grated Cheese Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
76
KCAL / 20G
Carbs
0.6g
· 0% DV
Protein
5g
· 10% DV
Fat
6g
· 8% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 26% · Fat 71%
Grated Cheese nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 3.6 g | 18% |
| Trans fat | 0.04 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Grated Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 76 kcal |
| 1 tablespoon (small) | 10 g | 38 kcal |
| 1 slice (thin) | 25 g | 95 kcal |
| 3 tablespoon (large) | 30 g | 114 kcal |
| 1 slice (thick) | 40 g | 152 kcal |
| 1 cup (medium) | 80 g | 304 kcal |
| 100 g | 100 g | 380 kcal |
| 1 pack (small) | 100 g | 380 kcal |
| 1 pack (large) | 200 g | 760 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Grated Cheese
What is grated cheese made from?
Grated cheese is made by shredding or finely grating a cheese, often a firm variety such as Parmesan, cheddar, or another hard cheese. The exact cheese varies by product, so the flavor and melting behavior are not always the same.
How do you use grated cheese on pasta?
Add grated cheese to hot, freshly drained pasta and toss it with a little pasta water or sauce. The heat helps it blend in; adding it gradually keeps it from clumping into a dense layer.
Does grated cheese melt on pizza?
Yes, grated cheese softens and melts on pizza, but the result depends on the cheese. A dry, finely grated topping may not stretch like mozzarella, so combine it with a good melting cheese if you want a stretchy layer.
How should you store grated cheese after opening?
Keep grated cheese tightly sealed in the refrigerator and use a clean, dry utensil when serving it. Moisture can encourage clumping or mold; discard it if you notice mold, an off smell, or an unusual change in appearance.
Can you freeze grated cheese?
Yes, grated cheese can usually be frozen in a tightly sealed freezer-safe bag or container. It may become crumbly after thawing, so frozen grated cheese works best in cooked dishes such as pasta bakes, soups, and sauces.
Is freshly grated cheese better than pre-grated cheese?
Freshly grated cheese usually has a stronger aroma and melts more smoothly because it has not been sitting in a package with anti-clumping ingredients. Pre-grated cheese is convenient for quick toppings and needs no preparation.
Can grated cheese be used to thicken a sauce?
Yes, grated cheese can add body to a sauce as it melts, especially in a warm pasta or cream sauce. Stir it in gradually over low heat; boiling the sauce can make the cheese clump or turn grainy.
What is the best cheese to grate over pasta?
A firm, aged cheese such as Parmesan or Pecorino is a classic choice for pasta because it grates finely and has a concentrated savory flavor. For a milder, creamier result, use a less-aged cheese that melts readily.
Can grated cheese go bad?
Yes, grated cheese can spoil, particularly if moisture gets into the package. Keep it refrigerated and sealed, and discard it if it develops mold, a sour or rancid smell, or a slimy texture.
Can you make grated cheese at home?
Yes, grate a firm block of cheese with a box grater or food processor. For a finer topping, use the small holes on a grater; chill softer cheese briefly first so it is easier to handle.
Grated Cheese Vitamins & Minerals
Vitamins
B2
0.17mg · 13% DV
B12
0.3µg · 13% DV
Vitamin A
52µg · 6% DV
Biotin
0.5µg · 2% DV
Minerals
Calcium
144mg · 14% DV
Phosphorus
100mg · 14% DV
Sodium
240mg · 10% DV
Zinc
0.7mg · 6% DV
Potassium ⭐
20mg · 1% DV
Grated Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grated Cheese
To burn the 76 calories in 2 tablespoon (medium) (20 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Grated Cheese?
Peynir Tozu is cheese powder: a fine, dry seasoning made from cheese or cheese-based ingredients, rather than fresh grated cheese. It is used to add a concentrated savoury, salty flavour to foods. In Turkey it is less of an everyday table cheese than a convenient pantry ingredient; elsewhere, cheese powders are often sprinkled over pasta, popcorn, baked snacks or salads, or stirred into sauces. Its texture is light and disperses easily, while the flavour is more intense than a mild cheese topping. Nutritionally, it provides both fat and protein, so a little can make a noticeable contribution to a dish. Add it gradually, taste before salting, and pair it with plain pasta or vegetables.
How Nutritious Is Grated Cheese?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Grated Cheese Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Grated Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Grated Cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Grated Cheese Fat Profile
SATURATED
3.6g
MONOUNSATURATED
1.6g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.