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Parmesan Nutrition Facts: Is Parmesan Good for You?
Hard parmesan cheese is high in protein and several minerals, providing 91% of the daily value for calcium per 100 grams. It is also high in phosphorus, selenium, zinc, and vitamin B12. On the other hand, it is high in calories, saturated fat, and sodium, so portion size is a key consideration. Whether it is a good choice for you depends on your overall diet and nutritional goals.
Per 100 g · Cheese, parmesan, hard
What stands out in parmesan
- High in protein. A 100-gram serving of hard parmesan cheese contains about 36 grams of protein. This amount provides 72% of the recommended daily value.
- High in calcium. Parmesan provides 1,184 mg of calcium per 100 grams, which is 91% of the daily value for this mineral.
- Source of key vitamins. This cheese is high in vitamin B12 and riboflavin (B2), supplying 50% and 26% of their respective daily values per 100 grams. It is also high in vitamin A, with 23% of the daily value.
- Very low in carbohydrates. Parmesan is nearly free of carbohydrates, with just over 3 grams per 100-gram serving. It contains almost no sugar (0.11 g) and no dietary fiber.
What to keep in mind
- Parmesan is high in sodium, with a 100-gram portion containing 1,175 mg, or 51% of the daily value.
- It is also high in saturated fat, providing 74% of the daily value in a 100-gram serving.
Parmesan nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 392 kcal | – |
| Protein | 35.8 g | 72% |
| Total fat | 25 g | 32% |
| Saturated fat | 14.8 g | 74% |
| Monounsaturated fat | 7.5 g | – |
| Polyunsaturated fat | 0.57 g | – |
| Cholesterol | 68 mg | 23% |
| Carbohydrate | 3.2 g | 1% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0.11 g | – |
| Water | 30 g | – |
| Sodium | 1,175 mg | 51% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 92 mg | 2% |
| Calcium | 1,184 mg | 91% |
| Iron | 0.82 mg | 5% |
| Magnesium | 44 mg | 10% |
| Phosphorus | 694 mg | 56% |
| Zinc | 2.8 mg | 25% |
| Copper | 0.03 mg | 4% |
| Manganese | 0.02 mg | 1% |
| Selenium | 22.5 mcg | 41% |
| Vitamin A (RAE) | 207 mcg | 23% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.5 mcg | 2% |
| Vitamin E | 0.22 mg | 1% |
| Vitamin K | 1.7 mcg | 1% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.33 mg | 26% |
| Niacin (B3) | 0.27 mg | 2% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate (DFE) | 7 mcg | 2% |
| Vitamin B12 | 1.2 mcg | 50% |
| Choline | 15.4 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Parmesan by portion
A typical 1-ounce serving of parmesan has 111 calories, about 10 grams of protein, and 7 grams of fat. A smaller portion, such as one cubic inch, contains 40 calories, almost 4 grams of protein, and no sugars. The data also lists a 5-ounce package, which contains 557 calories, about 51 grams of protein, and 36 grams of fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 oz | 28 g | 111 | 10.1 g | 0.9 g | 0 g | 7.1 g |
| 1 cubic inch | 10 g | 40 | 3.7 g | 0.3 g | 0 g | 2.6 g |
| 5 package (5 oz) | 142 g | 557 | 50.8 g | 4.5 g | 0 g | 35.5 g |
How parmesan compares with other dairy, egg and plant-milk foods
Among the dairy, egg, and plant-milk foods analyzed on this site, hard parmesan ranks first for protein, calcium, and sodium content. It also ranks second for vitamin B12 and magnesium. Compared to other cheeses per 100 grams, parmesan has more protein (36 g) than cheddar (23 g) and feta (14 g). It has more calories (392 kcal) than feta (265 kcal) and cream cheese (350 kcal), but slightly fewer than cheddar cheese (403 kcal).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Parmesan | 392 | 35.8 g | 3.2 g | 0 g | 25 g |
| Cheddar Cheese | 403 | 22.9 g | 3.4 g | 0 g | 33.3 g |
| Cream Cheese | 350 | 6.2 g | 5.5 g | 0 g | 34.4 g |
| Feta Cheese | 265 | 14.2 g | 3.9 g | 0 g | 21.5 g |
| Coconut Milk | 197 | 2 g | 2.8 g | n/a g | 21.3 g |
Quick answers
How much protein is in an ounce of parmesan cheese?
A 1-ounce serving of hard parmesan cheese contains 10.1 grams of protein.
How many calories are in parmesan cheese?
Parmesan cheese has 392 calories per 100 grams. A 1-ounce portion contains 111 calories, and a 1-cubic-inch piece has 40 calories.
Is parmesan cheese high in sugar or carbs?
No, parmesan cheese is very low in carbohydrates and sugar. A 100-gram serving has only 3.2 grams of carbohydrates and 0.11 grams of total sugars.
When to talk to a doctor or dietitian
- Parmesan contains milk, one of the major food allergens in the US. If you have a known or suspected milk allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- With 1,175 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how parmesan fits your situation.
Last updated October 21, 2026