Parmesan
An aged, umami-heavy cheese with the highest protein and calcium density of the common cheeses.
Nutrition per 100 g
Standardised to 100 g of parmesan for fair comparison. Typical serving: 20 g — 84 kcal per 20 g serving.
| Nutrient | Per 100 g | Per serving (20 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 420 kcal | 84 kcal | 100 kcal |
| Protein | 38 g | 7.6 g | 9 g |
| Carbohydrate | 3.5 g | 0.7 g | 0.8 g |
| Fat | 28 g | 5.6 g | 6.7 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of parmesan, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (20 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 262 µg | 52.4 µg | 29% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.53 µg | 0.11 µg | 3% |
| Vitamin E | 0.53 mg | 0.11 mg | 4% |
| Vitamin K | 1.7 µg | 0.34 µg | 1% |
| Thiamin | 0.026 mg | 0.005 mg | 2% |
| Riboflavin | 0.36 mg | 0.072 mg | 28% |
| Niacin | 0.08 mg | 0.016 mg | <1% |
| Vitamin B6 | 0.081 mg | 0.016 mg | 5% |
| Folate | 6 µg | 1.2 µg | 2% |
| Vitamin B12 | 1.4 µg | 0.28 µg | 58% |
| Pantothenic acid | 0.45 mg | 0.09 mg | 9% |
| Choline | 14.1 mg | 2.8 mg | 3% |
| Minerals | |||
| Calcium | 853 mg | 171 mg | 66% |
| Iron | 0.49 mg | 0.098 mg | 3% |
| Magnesium | 34 mg | 6.8 mg | 8% |
| Phosphorus | 627 mg | 125 mg | 50% |
| Potassium | 180 mg | 36 mg | 4% |
| Sodium | 1804 mg | 361 mg | 78% |
| Zinc | 4.2 mg | 0.84 mg | 38% |
| Selenium | 34.4 µg | 6.9 µg | 63% |
| Copper | 0.04 mg | 0.008 mg | 4% |
| Manganese | 0.071 mg | 0.014 mg | 3% |
Source: USDA FoodData Central — Cheese, parmesan, grated
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat parmesan?
- Nearly 8 g of protein from a small grating.
- Long ageing removes almost all the lactose.
- So savoury that a little replaces salt in many dishes.
How to include it
- Grate finely over pasta, soups and roasted vegetables.
- Simmer the rind in soups and stews for depth.
- Shave into salads with rocket and lemon.
Things to consider
- High in sodium.
- Traditional parmesan uses animal rennet and is not vegetarian.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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