Cheese

Cheese, parmesan, grated

Nutrition facts per 100 g · edible portion

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Vegetarian Gluten-free Contains Milk

Dietary labels are inferred automatically from Cheese, parmesan, grated's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

21%

420 kcal Calories

59%

29.6 g Protein

12.4 g Carbs

36%

28.0 g Fat

Fair nutrient density 21/100

How many beneficial nutrients Cheese, parmesan, grated delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Cheese, parmesan, grated come from — the split across carbs, fat & protein.

420 kcal / serving

12% from carbs

Carbs 12%

12.4 g per serving
Fat 60%

28.0 g per serving
Protein 28%

29.6 g per serving

What Cheese, parmesan, grated is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin B1294% Calcium85% Selenium64% Protein59% Phosphorus58% Zinc39% Riboflavin (B2)37% Copper26% Vitamin A (RAE)25%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	12.4 g	5%
Dietary Fiber	0.0 g	0%
Total Sugars	0.9 g	—
Sucrose	0.2 g	—
Glucose	0.2 g	—
Fructose	0.2 g	—
Lactose	0.2 g	—
Maltose	0.2 g	—
Galactose	0.2 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	28.0 g	36%
Saturated Fat	17.3 g	87%
Monounsaturated Fat	8.4 g	—
Polyunsaturated Fat	1.2 g	—
Trans Fat	0.9 g	—
Omega-3 Fatty Acids	190.0 mg	—
Omega-6 Fatty Acids	943.0 mg	—
Butyric Acid	1,510.0 mg	—
Caproic Acid	565.0 mg	—
Caprylic Acid	274.0 mg	—
Capric Acid	653.0 mg	—
Lauric Acid	787.0 mg	—
Myristic Acid	2,617.0 mg	—
Palmitic Acid	7,400.0 mg	—
Stearic Acid	3,251.0 mg	—
Arachidic Acid	68.0 mg	—
Behenic Acid	12.0 mg	—
Palmitoleic Acid	497.0 mg	—
Oleic Acid	7,273.0 mg	—
Gadoleic Acid	50.0 mg	—
Erucic Acid	0.0 mg	—
Nervonic Acid	0.0 mg	—
Linoleic Acid	943.0 mg	—
alpha-Linolenic Acid (ALA)	102.0 mg	—
gamma-Linolenic Acid	1.0 mg	—
Arachidonic Acid	42.0 mg	—
Eicosapentaenoic Acid (EPA)	8.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	29.6 g	59%
Histidine	1,092.0 mg	—
Isoleucine	1,969.0 mg	—
Leucine	3,718.0 mg	—
Lysine	2,980.0 mg	—
Methionine	1,016.0 mg	—
Phenylalanine	2,081.0 mg	—
Threonine	1,455.0 mg	—
Tryptophan	518.0 mg	—
Valine	2,524.0 mg	—
Alanine	1,163.0 mg	—
Arginine	1,567.0 mg	—
Aspartic Acid	2,673.0 mg	—
Cystine	122.0 mg	—
Glutamic Acid	8,696.0 mg	—
Glycine	759.0 mg	—
Proline	4,622.0 mg	—
Serine	2,292.0 mg	—
Tyrosine	2,328.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	229.0 mcg	25%
Vitamin C	0.0 mg	0%
Vitamin D	0.5 mcg	3%
Vitamin E	0.5 mg	3%
Vitamin K	1.9 mcg	2%
Thiamin (B1)	0.0 mg	2%
Riboflavin (B2)	0.5 mg	37%
Niacin (B3)	0.1 mg	1%
Vitamin B6	0.1 mg	5%
Folate (B9)	10.0 mcg	3%
Vitamin B12	2.3 mcg	94%
Pantothenic Acid (B5)	0.5 mg	9%
Choline	15.4 mg	3%
Betaine	0.2 mg	—

Minerals	Amount	% DV
Calcium	1,109.0 mg	85%
Iron	0.9 mg	5%
Magnesium	38.0 mg	9%
Phosphorus	729.0 mg	58%
Potassium	184.0 mg	4%
Sodium	1,750.0 mg	76%
Zinc	4.3 mg	39%
Copper	0.2 mg	26%
Manganese	0.1 mg	4%
Selenium	35.0 mcg	64%

Sterols	Amount	% DV
Cholesterol	88.0 mg	29%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	8.0 g	—

About Cheese, parmesan, grated

Parmesan (Parmigiano-Reggiano in its protected Italian form) is the hard, granular, aged cheese with an intense savory, nutty, umami depth. Grated over pasta, shaved into salads or stirred through risotto, a little brings a powerful hit of flavor.

Long aging drives out the moisture and concentrates everything, which makes parmesan exceptionally high in calcium and protein by weight, along with phosphorus and vitamin B12. The trade-off is that it's also high in sodium and saturated fat — but because it's so intensely flavored, you use it by the spoonful, not the slice.

That concentration is the whole point: a sprinkle of grated parmesan delivers a great deal of savory flavor and nutrition for not much volume, which is exactly how it's best used.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Cheese, parmesan, grated?

There are 420 calories in 100 g of Cheese, parmesan, grated, or about 119 calories in 1 oz (28 g).

How much protein is in Cheese, parmesan, grated?

Cheese, parmesan, grated contains 29.6 g of protein per 100 g.

How many carbs are in Cheese, parmesan, grated?

Cheese, parmesan, grated has 12.4 g of carbohydrates per 100 g.

How much fat is in Cheese, parmesan, grated?

Cheese, parmesan, grated provides 28.0 g of total fat per 100 g.

What is Cheese, parmesan, grated a good source of?

Cheese, parmesan, grated is an excellent source of Vitamin B12 (94% DV), Calcium (85% DV), Selenium (64% DV), Protein (59% DV), Phosphorus (58% DV) and Zinc (39% DV) (per 100 g). Daily Values are based on a 2,000-calorie diet.