Parmesan vs Cheddar Cheese
Side-by-side nutrition comparison per serving. See which fits your goals better.
Parmesan and cheddar are both hard cheeses, but parmesan is the protein champion of the cheese world. Parmesan delivers a remarkable 28.4g protein at 420 calories per 100g with 27.8g fat. Cheddar provides 23.3g protein at 408 calories with 34g fat. Parmesan offers 22 percent more protein with less fat — an unusual combination for aged cheese.
Parmesan's extended aging process (12-36 months minimum) pre-digests much of its protein into free amino acids, making it exceptionally easy to digest and absorb. It is naturally lactose-free for the same reason — the aging process converts all lactose. Cheddar's shorter aging means more intact casein and residual lactose, which can cause discomfort for lactose-sensitive individuals.
The flavor intensity of parmesan is its practical advantage. Because of its concentrated umami flavor, you need far less parmesan to achieve the same taste impact as cheddar. A 15g grating of parmesan (63 calories) delivers as much flavor as 30g of cheddar (122 calories), effectively halving the caloric cost of adding cheese to a dish.
Pro tip
Use a microplane to grate parmesan into a fine snow over dishes — it melts instantly and covers maximum surface area with minimum cheese. This technique uses about half the parmesan you would slice or crumble, further reducing calories while maximizing flavor.
Quick Verdict
Best for weight loss
Cheddar Cheese
Best for muscle gain
Parmesan
Best for low-carb
Cheddar Cheese
Macro Comparison
Parmesan: 100g (100g) | Cheddar Cheese: 100g (100g)
420
Parmesan
408
Cheddar Cheese
28.4g
Parmesan
23.3g
Cheddar Cheese
13.9g
Parmesan
2.44g
Cheddar Cheese
27.8g
Parmesan
34g
Cheddar Cheese
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
27%
Parmesan
23%
Cheddar Cheese
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| Nutrient | Parmesan | Cheddar Cheese |
|---|---|---|
| Calories | 420 | 408 |
| Protein | 28.4g | 23.3g |
| Carbs | 13.9g | 2.4g |
| Fat | 27.8g | 34g |
| Fiber | 0g | — |
| Sugar | 0.07g | — |
| Sodium | 1800mg | 654mg |
| Cholesterol | 86mg | 100mg |
| Saturated Fat | 15.4g | 19.2g |
| Potassium | 180mg | 77mg |
| Vitamin A | 262mcg | 316mcg |
| Vitamin C | 0mg | — |
| Calcium | 853mg | 707mg |
| Iron | 0.49mg | 0.16mg |
Which Should You Choose?
For weight loss
Choose Cheddar Cheese. With 408 calories and 23.3g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Parmesan. Parmesan delivers 28.4g protein per serving — 5.1g more than Cheddar Cheese.
For low-carb diets
Choose Cheddar Cheese with 2.44g carbs per serving.
Cheese is one of the easiest foods to overconsume because of its caloric density. Sunn helps you log cheese by weight so you can enjoy it daily without it silently adding 200-300 extra calories to your meals.
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Take the free quizCommon Questions
Is Parmesan or Cheddar Cheese better for weight loss?
For weight loss, Cheddar Cheese is the better choice. Parmesan has 420 calories and 28.4g protein per serving, while Cheddar Cheese has 408 calories and 23.3g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Parmesan or Cheddar Cheese?
Parmesan has more protein per serving. Parmesan provides 28.4g and Cheddar Cheese provides 23.3g of protein.
Can I eat both parmesan and cheddar cheese together?
Yes! Combining parmesan and cheddar cheese gives you 828 calories and 51.7g protein. This combination can work well as part of a balanced meal.