Nutrition for Parmesan Cheese

Calories, Protein, Vitamins and More


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Parmesan Cheese Nutrition Summary

One ounce of parmesan cheese (28.4 grams) contains 111 calories and 10.1 grams of protein. Parmesan cheese consist of 30% water, 3% carbohydrates, 36% protein, and 25% fat.

Parmesan cheese is an excellent source of many nutrients, including protein, Vitamin A and calcium. It also contains significant amounts of magnesium, Vitamin B12, phosphorus and selenium.

In one ounce of parmesan cheese:

  • Calories: 111
  • Protein: 10.1 g
  • Fat: 7.1 g, (Saturated: 4.2 g)
  • Cholesterol: 19.3 mg
  • Sodium: 333.1 mg
There is no significant amounts of sugar or dietary fiber in parmesan cheese.

See the Parmesan Cheese Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cheese, parmesan, hard.

Calories in Parmesan Cheese

Parmesan cheese has 111 calories per ounce or 392 calories for every 100 grams. Most of its calories are from fat and protein.

59 percent of calories in parmesan cheese are from fat, 37% of calories are from protein and 3% of calories are from carbohydrates.

Calories from Fat

The majority, or 59% of the calories in parmesan cheese are from fat. Parmesan cheese is high in total fat, with 7.1 grams or 11% of recommended daily values per oz. Parmesan Cheese is cholestrol free. Most of the fat in parmesan cheese are saturated:

  • Total fat: 7.1 g
  • Saturated fat: 4.2 g
  • Monounsaturated fat: 2.1 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholestrol in parmesan cheese.

Omega-6 in Parmesan Cheese

A source of omega-6 fatty acids, every ounce of parmesan cheese contains a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in parmesan cheese comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.08 g

Calories Similar to Parmesan Cheese

Some other dairy or egg products with similar calories to parmesan cheese by weight:

Protein in Parmesan Cheese

An excellent source of protein, a single ounce of parmesan cheese contains 20% of recommended daily values or 10.1 grams of protein. In addition, parmesan cheese is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 10.14 g
  • Tryptophan: 0.14 g
  • Threonine: 0.37 g
  • Isoleucine: 0.54 g
  • Leucine: 0.98 g
  • Lysine: 0.94 g
  • Methionine: 0.27 g
  • Phenylalanine: 0.54 g
  • Valine: 0.7 g
  • Histidine: 0.39 g

Protein Similar to Parmesan Cheese

Some other dairy or egg products with similar amounts of protein to parmesan cheese by weight:

Vitamins and Minerals in Parmesan Cheese

An good source of nutrients, parmesan cheese contains abundant amounts of Vitamin A and calcium. In fact, a single ounce of parmesan cheese contains 34% of recommended daily values or 335.7 mg of calcium. Also an excellent source of Vitamin A, a single ounce of parmesan cheese contains 8% of recommended daily values or 58.7 ug of Vitamin A.

Vitamins in parmesan cheese (1 oz):
  • Vitamin a: 58.7 ug
  • Riboflavin: 0.1 mg
  • Niacin: 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin e: 0.1 mg
  • Folate: 2 ug
  • Vitamin b12: 0.3 ug
  • Vitamin k: 0.5 ug
Minerals in parmesan cheese (1 oz):
  • Calcium: 335.7 mg
  • Potassium: 26.1 mg
  • Iron: 0.2 mg
  • Magnesium: 12.5 mg
  • Zinc: 0.8 mg
  • Selenium: 6.4 ug
  • Phosphorus: 196.7 mg
  • Choline: 4.4 mg
There is no significant amounts of copper, manganese, thiamin, pantothenic acid or vitamin c in parmesan cheese.

Similar to Parmesan Cheese for Calcium

Here are some other dairy or egg products with similarly abundant amounts of calcium to parmesan cheese:

Flavonoids and Carotenoids in Parmesan Cheese [3]

Parmesan cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one ounce of parmesan cheese:

  • beta-carotene: 19 ug

Parmesan Cheese Nutrition Chart

Parmesan Cheese:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Parmesan Cheese in Cooking

Parmesan cheese is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of parmesan cheese.

Friends and Relatives of Parmesan Cheese

Foods commonly cooked with parmesan cheese: Other similar relatives:


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