Parmesan Nutrition Facts: Calories, Vitamins & Minerals
Parmesan nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: grated, 20 g |
|---|---|---|
| Calories | 392 kcal | 78 kcal |
| Energy (kilojoules) | 1,640 kJ | 328 kJ |
| Protein | 36 g | 7.2 g |
| Fat | 26 g | 5.2 g |
| incl. saturated | 17 g | 3.4 g |
| Total carbohydrates | 3.2 g | 0.6 g |
| incl. sugars | 0.8 g | 0.2 g |
| incl. fiber | 0 g | 0 g |
| Salt | 1.6 g | 0.3 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
392 kcal (1,640 kJ) per 100 g · P/F/C 36/26/3.2 g
Serving (grated, 20 g) — 78 kcal (328 kJ) · Nutri-Score D
Per 100 g: sugar: low saturated fat: high salt: high fiber: low
Is parmesan healthy?
Only in small amounts, and not every day. Parmesan gets grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
For
- Protein: 7.2 g per serving — 13% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 3.4 g per serving — 17% of the 20 g daily reference intake.
- Calorie-dense: 392 kcal per 100 g — a serving (grated, 20 g) is 78 kcal.
A typical serving (grated, 20 g) has 78 kcal, 7.2 g protein, 5.2 g fat and 0.6 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Parmesan is a long-aged hard cheese: very high in protein and calcium per 100 g, and in salt too. Its strong flavor means a grating goes a long way.
protein 37%fat 60%carbs 3%
Vitamins and minerals in parmesan
Per 100 g, the standouts are calcium — 1,180 mg, 91% of the Daily Value (#1 of 10 in our dairy & cheese section); phosphorus — 694 mg, 56% of the Daily Value (#1 of 10 in our dairy & cheese section); vitamin B12 — 1.2 mcg, 50% of the Daily Value.
| Nutrient | Per 100 g | Serving: grated, 20 g | % DV |
|---|---|---|---|
| Vitamin A | 207 mcg | 41 mcg | 5% |
| Vitamin D | 0.5 mcg | 0.1 mcg | 1% |
| Thiamin (B1) | 0.04 mg | 0.01 mg | 1% |
| Riboflavin (B2) | 0.33 mg | 0.07 mg | 5% |
| Vitamin B6 | 0.09 mg | 0.02 mg | 1% |
| Vitamin B12 | 1.2 mcg | 0.24 mcg | 10% |
| Calcium | 1,180 mg | 236 mg | 18% |
| Magnesium | 44 mg | 8.8 mg | 2% |
| Phosphorus | 694 mg | 139 mg | 11% |
| Iron | 0.82 mg | 0.16 mg | 1% |
| Zinc | 2.8 mg | 0.55 mg | 5% |
| Copper | 0.03 mg | 0.01 mg | 1% |
| Selenium | 23 mcg | 4.5 mcg | 8% |
| Cholesterol | 68 mg | 14 mg | 5% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Cheese, parmesan, hard” (FDC ID 170848, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Parmesan calories by weight, 5–50 g
15 g of parmesan has 59 calories and 20 g has 78. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 5 g | 20 | 1.8 / 1.3 / 0.2 |
| 10 g | 39 | 3.6 / 2.6 / 0.3 |
| 15 g | 59 | 5.4 / 3.9 / 0.5 |
| 20 g — typical serving | 78 | 7.2 / 5.2 / 0.6 |
| 30 g | 118 | 11 / 7.8 / 1 |
| 50 g | 196 | 18 / 13 / 1.6 |
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What else to watch
- High in salt: 1.6 g per 100 g, while the WHO suggests no more than 5 g of salt a day in total.
How much movement is one serving?
A serving (grated, 20 g) is 78 kcal — roughly 26 min of easy walking or 10 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Parmesan: swaps and alternatives
Parmesan has a lot of saturated fat (17 g per 100 g) and a lot of salt (1.6 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
What to pair parmesan with
A serving of parmesan has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Raspberries, 120 g — +4.4 g fiber, 55 kcal.
Similar foods with a better grade than parmesan
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 20 g, a typical serving of parmesan.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sat. fat, g |
|---|---|---|---|---|---|
| Parmesan | D | 78 | 7.2 | 0 | 3.4 |
| Swiss Cheese (Emmental) | C | 79 | 5.9 | 0 | 4.3 |
Parmesan vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mozzarella | 280 | 22 / 21 / 2.2 |
| Queso Fresco | 299 | 18 / 24 / 3 |
| Provolone | 340 | 26 / 27 / 0 |
| Cream Cheese | 342 | 6 / 34 / 4.1 |
| Heavy Cream | 360 | 2.1 / 38 / 3 |
| Parmesan | 392 | 36 / 26 / 3.2 |
| Cheddar | 403 | 25 / 33 / 1.3 |
FAQ
How many calories are in 100 g of parmesan?
100 g of parmesan has 392 calories, with 36 g protein, 26 g fat and 3.2 g carbohydrates.
How many calories are in a serving of parmesan?
A serving (grated, 20 g) has 78 calories: 7.2 g protein, 5.2 g fat and 0.6 g carbs.
What are the macros of parmesan?
Per 100 g: 36 g protein, 3.2 g carbs and 26 g fat. By calories that's about 37% protein, 3% carbs and 60% fat.
How long do you have to walk to burn a serving of parmesan?
About 26 min of easy walking or 10 min of cycling for a 70 kg (154 lb) person — that's the 78 calories in a serving (grated, 20 g).
What vitamins and minerals are in parmesan?
Per 100 g, parmesan is richest in calcium (1,180 mg, 91% DV), phosphorus (694 mg, 56% DV), vitamin B12 (1.2 mcg, 50% DV) — from USDA FoodData Central record 170848.
How much fiber is in parmesan?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
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