Calories in Parmesan Cheese: Nutrition Facts & Serving Sizes
Per 1 cup (100g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Parmesan cheese is a hard, aged Italian cheese with 420 calories per 100g and an impressive 28.4g of protein per 100g. A single tablespoon (5g) has just 21 calories and 1.4g of protein, making it a calorie-efficient way to add serious flavor and nutrients to meals. Fat comes in at 27.8g per 100g, mostly saturated, with negligible carbs at 13.9g and virtually no sugar. The standout micronutrient is calcium at 853mg per 100g, covering the vast majority of your daily calcium needs in a small serving. Parmesan also delivers strong phosphorus, selenium, zinc, and vitamin B12. The sodium is high at 1804mg per 100g, so portion control matters if you are watching salt. A little parmesan goes a long way for flavor and protein density.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 119.3 | 8.1g | 3.9g | 7.9g | 0g |
| 1 cup (100g) | 420 | 28.4g | 13.9g | 27.8g | 0g |
| 1 tbsp (5g) | 21 | 1.4g | 0.7g | 1.4g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 420 | 21% |
| Protein | 28.4g | 57% |
| Total Fat | 27.8g | 36% |
| Saturated Fat | 15.4g | 77% |
| Trans Fat | 0.9g | |
| Total Carbohydrates | 13.9g | 5% |
| Dietary Fiber | 0g | |
| Sugars | 0.1g | |
| Sodium | 1804mg | 78% |
| Cholesterol | 86mg | 29% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 15.4g | 5% |
| Trans Fat | 0.9g | 0% |
| Cholesterol | 86mg | 29% |
| Calcium | 853mg | 66% |
| Iron | 0.5mg | 3% |
| Potassium | 180mg | 4% |
| Vitamin A | 262mcg | 29% |
| Vitamin D | 0.5mcg | 3% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 1.4mcg | 58% |
| Magnesium | 34mg | 8% |
| Phosphorus | 627mg | 50% |
| Zinc | 4.2mg | 38% |
| Selenium | 34.4mcg | 63% |
| Folate | 6mcg | 2% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Parmesan Cheese
Parmesan is one of the highest-protein cheeses available at 28.4g per 100g. For anyone building muscle or trying to hit protein targets on a calorie-controlled diet, parmesan offers an efficient way to add protein without eating a large quantity. An ounce gives you 8.1g of protein for 119 calories.
The calcium content is exceptional at 853mg per 100g. Calcium is critical for bone density, muscle contraction, and nerve signaling. Paired with phosphorus (627mg per 100g), parmesan is a strong dairy source of bone-supporting minerals. These two minerals work together in the body for structural health.
Selenium (34.4mcg per 100g) is a trace mineral that supports thyroid hormone production and acts as a cofactor for antioxidant enzymes, both relevant for anyone training at high volume. Vitamin B12 (1.4mcg per 100g) is essential for red blood cell formation and neurological function.
Zinc (4.2mg per 100g) supports testosterone production and immune function, making parmesan a surprisingly useful addition to a performance diet. The long aging process of parmesan also breaks down lactose almost entirely, making it well-tolerated by many who are mildly lactose intolerant.
Dietary Considerations
Parmesan is gluten-free and suitable for vegetarian diets. It is not vegan or dairy-free. Due to the aging process, it contains very little lactose and is generally well-tolerated by people with mild lactose intolerance. With essentially zero carbs (13.9g per 100g, mostly from processing), parmesan is keto-friendly and works well in low-carb, high-fat eating plans. The sodium content is high at 1804mg per 100g, so if you are monitoring sodium intake, stick to tablespoon-sized portions. A tablespoon adds just 90mg of sodium, which is manageable in most diets.
Daily Intake (100g)
100g of parmesan cheese provides 21% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in parmesan cheese?
Parmesan cheese has 420 calories per 100g. A tablespoon (5g) has 21 calories and 1 oz (28g) has about 119 calories.
Is parmesan cheese good for weight loss?
In small amounts, yes. Parmesan is calorie-dense but extremely flavorful, so a little goes a long way. A tablespoon adds only 21 calories while providing 1.4g of protein and significant flavor. Using it as a topping rather than a main ingredient keeps calories in check.
How much protein in parmesan cheese?
Parmesan has 28.4g of protein per 100g. A tablespoon has 1.4g and an ounce has 8.1g. It is one of the most protein-dense cheeses you can eat.
Is parmesan cheese high in sodium?
Yes. Parmesan contains 1804mg of sodium per 100g, which is high. However, typical servings are small (1 to 2 tablespoons), keeping the sodium addition to around 90 to 180mg per serving.
Can lactose-intolerant people eat parmesan?
Often yes. The long aging process of parmesan breaks down most of the lactose, making it one of the most lactose-friendly cheeses available. Many people with mild lactose intolerance tolerate it well.
Is parmesan cheese keto?
Yes. Parmesan has minimal net carbs and is high in fat and protein, making it well-suited for keto and low-carb diets. It adds flavor and macros without pushing you out of ketosis.
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