Calories in Parmesan Cheese and Nutrition Information

How many calories in Parmesan cheese? See below, the Parmesan cheese calories for the different serving sizes. We provide you with Parmesan cheese nutrition facts and the health benefits of Parmesan cheese to help you lose weight and eat a healthy diet.

Parmigiano-Reggiano, more popularly known as Parmesan, is a hard cheese from Italy made from cow’s milk. Note that Parmigiano-Reggiano is the “real” thing, whilst cheese Parmesan, may be a copy (i.e. not from the correct region).

According to the USDA “hard Parmesan” is full of protein, approx. 35 g per 100 g, but also high in fat, about a quarter of its content, so should not be used if you are looking to lose weight. It is also a good source of vitamins A, B1-B3, B5, B6, B12, D, K, and minerals such as calcium, phosphorus and selenium.
Parmesan is great for building healthy bones and teeth. Other parmesan benefits include it being a low-lactose food.

Enjoy losing weight with our Parmesan cheese diet recipes below

Cheese in general contains conjugated linoleic acid (CLA). Studies of CLA have shown that it helps with weight loss.

Whilst we don’t generally recommend supplements as we believe all nutrients and vitamins should come from eating healthily, this is one supplement you may want to consider if you are giving up cheese as part of your weight loss program.

Compare calories in Parmesan cheese with the other calories in cheese and dairy products.

Calories in Parmesan Cheese, Hard

Refuse: 0%
Serving SizeCalories per Serving
100 grams392 kcal (1641 kJ)
1 oz, 28.35 grams111 kcal (465 kJ)
1 cubic inch, 10.3 grams40 kcal (169 kJ)
5 package (5 oz), 142 grams557 kcal (2330 kJ)

Calories in Parmesan Cheese, Grated

Refuse: 0%
Serving SizeCalories per Serving
100 grams431 kcal (1805 kJ)
1 cup, 100 grams431 kcal (1805 kJ)
1 tbsp, 5 grams22 kcal (90 kJ)
1 oz, 28.35 grams122 kcal (512 kJ)

Calories in Parmesan Cheese, Shredded

Refuse: 0%
Serving SizeCalories per Serving
100 grams415 kcal (1737 kJ)
1 tbsp, 5 grams21 kcal (87 kJ)

Parmesan Cheese, Dry Grated, Reduced Fat

Refuse: 0%
Serving SizeCalories per Serving
100 grams265 kcal (1111 kJ)
1 cup, 100 grams265 kcal (1111 kJ)
1 tbsp, 5 grams13 kcal (56 kJ)
1 oz, 28.35 grams75 kcal (315 kJ)

Parmesan Cheese Nutrition Facts

Cheese, Parmesan, Hard
Nutritional value per 100 g (3.5 oz)
Water29.16 g
Energy1641 kJ (392 kcal)
Protein35.75 g
Carbohydrates3.22 g
Sugars0.80 g
Total Fat:25.83 g
saturated fat16.410 g
monounsaturated fat7.515 g
polyunsaturated fat0.569 g
Cholesterol68 mg
Calcium, Ca1184 mg (118 %)
Iron, Fe0.82 mg (5 %)
Magnesium, Mg44 mg (11 %)
Phosphorus, P694 mg (70 %)
Potassium, K92 mg (2 %)
Zinc, Zn2.75 mg (18 %)
Copper, Cu0.032 mg (1.6 %)
Manganese, Mn0.020 mg (1 %)
Selenium, Se22.5 mcg (32 %)
Thiamine (Vit. B1)0.039 mg (3 %)
Riboflavin (Vit. B2)0.332 mg (20 %)
Niacin (Vit. B3)0.271 mg (1.4 %)
Pantothenic acid (B5)0.453 mg (5 %)
Vitamin B60.091 mg (5 %)
Folate (Vit. B9)7 mcg (1.8 %)
Vitamin B121.20 mcg (20 %)
Vitamin A781 IU (16 %)
Vitamin E0.22 mg (1 %)
Vitamin D19 IU (5 %)
Vitamin K1.7 mcg (2 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

Parmesan Cheese Recipes

Egg White Omelette
This mushroom omelette is quick and easy to make, and provides a healthy breakfast to start your day. The omelette recipe is low in calories, low in carbs, low in cholesterol, low GI and sodium. It is vegetarian and diabetes appropriate.

Chicken Caesar Salad Recipe

Chicken Caesar Salad Recipe
This simple chicken and parmesan salad recipe is ready in just 30 min. It contains only 242 calories on its own or 317 kcal with the caesar dressing. The recipe is low in carbs (3g of net carbs) and high in protein, potassium, calcium, vitamin A, vitamin C, etc.

Grilled Aubergine Salad
Cooking time: 26 min, calories 199 kcal, 8g of net carbs. The recipe is high in calcium, fiber, protein and phosphorus. It is suitable for a diabetic, gluten free and low carb high protein diet.

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