Parmesan Nutrition Facts
420 calories per 100g serving
Last updated:
Parmesan is the king of cheeses with 28.4g protein per 100g — one of the highest protein cheeses available. It''s intensely flavored, so a small amount adds enormous taste and umami to dishes.
Protein
28.4g
27% of calories
Carbs
13.9g
13% of calories
Fat
27.8g
60% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 420 kcal |
| Protein | 28.4g |
| Total Carbohydrates | 13.9g |
| Total Fat | 27.8g |
| Dietary Fiber | 0g |
| Sugars | 0.07g |
| Saturated Fat | 15.4g |
| Cholesterol | 86mg |
| Sodium | 1800mg |
| Potassium | 180mg |
| Vitamin A | 262mcg |
| Vitamin C | 0mg |
| Calcium | 853mg |
| Iron | 0.49mg |
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Weight Loss
Its intense flavor means a little goes far — 10g grated over pasta or salad adds big taste for just 42 calories. Use as a flavor amplifier, not a bulk ingredient.
Muscle Gain
One of the highest-protein cheeses at 28.4g/100g. Grate generously over pasta, eggs, and rice dishes for extra protein and calories.
Maintenance
A kitchen essential that elevates simple dishes. Keep a block in the fridge — freshly grated parmesan is dramatically better than pre-grated.
Meal Ideas with Parmesan
Did you know?
Authentic Parmigiano-Reggiano must be aged for at least 12 months (often 24-36 months) in the Parma region of Italy. Italian banks accept wheels of Parmesan as collateral for loans — there are vaults holding over 400,000 wheels worth billions.
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Take the free quizCommon Questions About Parmesan
How many calories are in Parmesan?
Parmesan contains 420 calories per 100g serving. It provides 28.4g of protein, 13.9g of carbs, and 27.8g of fat.
Is Parmesan good for weight loss?
Its intense flavor means a little goes far — 10g grated over pasta or salad adds big taste for just 42 calories. Use as a flavor amplifier, not a bulk ingredient.
What pairs well with Parmesan?
Great pairings include: Pasta + parmesan + olive oil + garlic + black pepper (cacio e pepe style), Caesar salad + parmesan shavings + grilled chicken, Parmesan-crusted chicken breast + roasted vegetables. These combinations provide a balanced mix of macronutrients.