Parmesan Cheese Calories and Nutrition Facts
Parmesan Cheese has 403 calories per 100 g, with 30.1 g protein, 4.3 g carbs and 29.5 g fat. Official USDA analytical record: Cheese, parmesan, grated, refrigerated (FDC ID: 2259795).
A 100g serving of parmesan cheese contains 403 calories, 30.1g protein, 4.3g total carbs (4.3g net carbs), and 29.5g fat.
Energy density
4.03 kcal/g
high
Protein / 100 kcal
7.5 g
satiety per calorie
Net carbs / 100 g
4.3 g
carbs minus fibre
100 kcal portion
25 g
≈ 0.9 oz
- Sugars
- 0.6g
- Fibre
- 0g
- Saturated fat
- 17.2g
- Sodium
- 1,050mg
Cheese, parmesan, grated, refrigerated nutrition facts
The table below shows the complete nutritional profile for cheese, parmesan, grated, refrigerated per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from fat, and it is high in protein (30.1 g per 100 g).
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 403 kcal | — |
| Protein | 30.1 g | 60% |
| Carbohydrate | 4.3 g | 2% |
| Fat | 29.5 g | 38% |
| Sugars | 0.6 g | — |
| Fibre | 0 g | 0% |
| Saturated fat | 17.2 g | 86% |
| Sodium | 1050 mg | 46% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Parmesan Cheese calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 4.03 kcal per gram (high energy density), energy dense: small portions carry a lot of calories, so measuring rather than eyeballing makes a real difference.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 114 kcal | 8.5 g | 1.2 g | 8.4 g |
| 100 g (3.5 oz) | 403 kcal | 30.1 g | 4.3 g | 29.5 g |
| 4 oz (113 g) | 457 kcal | 34.1 g | 4.9 g | 33.5 g |
| 8 oz / ½ lb (227 g) | 914 kcal | 68.3 g | 9.8 g | 66.9 g |
| 1 lb (454 g) | 1828 kcal | 136.5 g | 19.5 g | 133.8 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2259795.
View raw USDA laboratory entry →How parmesan cheese compares to other dairy & eggs
Against the 40 dairy & eggs in this database, parmesan cheese ranks 36th lowest in calories and 4th highest in protein. The category averages 243 kcal per 100 g, so this one is 66% above it. The lightest option in the category is milk, nonfat, fluid, with added vitamin a and vitamin d (fat free or skim) at 34 kcal per 100 g, and the protein leader is egg, white, dried at 79.9 g per 100 g.
| Dairy & Eggs (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🧀 Cheese, monterey jack, solid | 392 kcal | 22.6 g | 3.92 |
| 🧀 Cheese, swiss | 393 kcal | 27 g | 3.93 |
| 🧀 Cheese, parmesan, grated, refrigerated (this page) | 403 kcal | 30.1 g | 4.03 |
| 🧀 Cheese, cheddar | 408 kcal | 23.3 g | 4.08 |
| 🧀 Cheese, parmesan, grated | 421 kcal | 29.6 g | 4.21 |
Portion planning with parmesan cheese
- 100 calories comes to about 25 g (0.9 oz).
- 20 g of protein takes about 66 g, bringing 266 kcal with it — that is 7.5 g of protein per 100 calories.
- Macro split by calories: 4% carbs, 30% protein, 66% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 30.1 g per 100 g (≥ 20% DV)
- Keto-friendly — 4.3 g net carbs per 100 g (≤ 5 g)
Track parmesan cheese for free
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Parmesan Cheese FAQ & Nutrition Questions
How many calories and carbs are in 100 g of parmesan cheese?
One serving of 100 g provides 403 calories, 4.3 g total carbs, 30.1 g protein, and 29.5 g fat.
How many calories are in 100 g of parmesan cheese?
Parmesan Cheese contains 403 calories per 100 g, with 30.1 g protein, 4.3 g carbohydrate, and 29.5 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for parmesan cheese?
The official USDA FoodData Central ID for "Cheese, parmesan, grated, refrigerated" is FDC ID: 2259795. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of parmesan cheese?
By calories, parmesan cheese is approximately 4% carbohydrates, 30% protein, and 66% fat.
How many calories are in an ounce of parmesan cheese?
One ounce (28 g) of parmesan cheese has 114 calories, with 8.5 g protein, 1.2 g carbs and 8.4 g fat. Four ounces (113 g) comes to 457 calories, and a full pound (454 g) to 1828 calories.
How much parmesan cheese is 100 calories?
About 25 g of parmesan cheese supplies 100 calories, because it carries 4.03 kcal per gram (high energy density). Energy dense: small portions carry a lot of calories, so measuring rather than eyeballing makes a real difference.
How much parmesan cheese do I need for 20 g of protein?
Roughly 66 g of parmesan cheese, which also brings 266 calories with it. That works out to 7.5 g of protein per 100 calories.
Is parmesan cheese high or low in calories for a dairy & egg?
Parmesan Cheese sits 66% above the dairy & eggs average of 243 kcal per 100 g, ranking 36th lowest of 40 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.