Nutrition for Parmesan Cheese

Calories, Protein, Vitamins and More


image of parmesan cheese source

Parmesan Cheese Nutrition Summary

One cup of parmesan cheese (88 grams or 3.1 oz) contains 345 calories and 31.5 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, calcium and Vitamin B12. It also contains significant amounts of magnesium, riboflavin, zinc, phosphorus and selenium.

In one cup of parmesan cheese:

  • Calories: 345
  • Protein: 31.5 g
  • Sugar: 0.1 g
  • Fat: 22 g, (Saturated: 13.1 g)
  • Cholesterol: 59.8 mg
  • Sodium: 1034 mg
There is no significant amounts of 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 345 calories per cup 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, 38% of calories are from protein and 3% of calories are from carbohydrates.

Calories from Carbs

A small portion, or 3% the calories in parmesan cheese are from carbohydrates. The carbs in parmesan cheese are mostly in the form of sugar (100%).

  • Sugar: 0.1 g
There is no significant amounts of dietary fiber or starch in parmesan cheese.

Calories from Fat

The majority, or 59% of the calories in parmesan cheese are from fat. Parmesan cheese is high in total fat, with 22 grams or 34% of recommended daily values per cup. Parmesan Cheese is cholestrol free. Most of the fat in parmesan cheese are saturated and it contains a high amount of saturated fat, about 70% of recommended daily values:

  • Total fat: 22 g
  • Saturated fat: 13.1 g
  • Monounsaturated fat: 6.6 g
  • Polyunsaturated fat: 0.5 g
There is no significant amounts of cholestrol in parmesan cheese.

Omega-3 and Omega-6 in Parmesan Cheese

Parmesan cheese is a source of healthy omega-3 fatty acids, containing a total of 0.26 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.26 g
Also a source of omega-6 fatty acids, every cup of parmesan cheese contains a total of 0.2 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: 0.24 g
The omega-6 to omega-3 ratio in parmesan cheese is 0.9: 1.

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 cup of parmesan cheese contains 63% of recommended daily values or 31.5 grams of protein. In addition, parmesan cheese is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 31.46 g
  • Tryptophan: 0.42 g
  • Threonine: 1.16 g
  • Isoleucine: 1.67 g
  • Leucine: 3.04 g
  • Lysine: 2.91 g
  • Methionine: 0.84 g
  • Phenylalanine: 1.69 g
  • Valine: 2.16 g
  • Histidine: 1.22 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 many nutrients, parmesan cheese contains abundant amounts of Vitamin A, calcium and Vitamin B12. In fact, a single cup of parmesan cheese contains 104% of recommended daily values or 1041.9 mg of calcium. Also an excellent source of Vitamin A, a single cup of parmesan cheese contains 26% of recommended daily values or 182.2 ug of Vitamin A.

Vitamins in parmesan cheese (1 cup):
  • Vitamin a: 182.2 ug
  • Riboflavin: 0.3 mg
  • Niacin: 0.2 mg
  • Vitamin b6: 0.1 mg
  • Vitamin e: 0.2 mg
  • Folate: 6.2 ug
  • Vitamin b12: 1.1 ug
  • Vitamin k: 1.5 ug
Minerals in parmesan cheese (1 cup):
  • Calcium: 1041.9 mg
  • Potassium: 81 mg
  • Iron: 0.7 mg
  • Magnesium: 38.7 mg
  • Zinc: 2.4 mg
  • Selenium: 19.8 ug
  • Phosphorus: 610.7 mg
  • Choline: 13.6 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 cup of parmesan cheese:

  • beta-carotene: 58 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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