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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

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Serving Size	Calories per Serving
100 grams	392 kcal (1641 kJ)
1 oz, 28.35 grams	111 kcal (465 kJ)
1 cubic inch, 10.3 grams	40 kcal (169 kJ)
5 package (5 oz), 142 grams	557 kcal (2330 kJ)

Calories in Parmesan Cheese, Grated

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Serving Size	Calories per Serving
100 grams	431 kcal (1805 kJ)
1 cup, 100 grams	431 kcal (1805 kJ)
1 tbsp, 5 grams	22 kcal (90 kJ)
1 oz, 28.35 grams	122 kcal (512 kJ)

Calories in Parmesan Cheese, Shredded

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Serving Size	Calories per Serving
100 grams	415 kcal (1737 kJ)
1 tbsp, 5 grams	21 kcal (87 kJ)

Parmesan Cheese, Dry Grated, Reduced Fat

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Serving Size	Calories per Serving
100 grams	265 kcal (1111 kJ)
1 cup, 100 grams	265 kcal (1111 kJ)
1 tbsp, 5 grams	13 kcal (56 kJ)
1 oz, 28.35 grams	75 kcal (315 kJ)

Parmesan Cheese Nutrition Facts

Cheese, Parmesan, Hard
Nutritional value per 100 g (3.5 oz)
Proximates:
Water	29.16 g
Energy	1641 kJ (392 kcal)
Protein	35.75 g
Carbohydrates	3.22 g
Sugars	0.80 g
Total Fat:	25.83 g
saturated fat	16.410 g
monounsaturated fat	7.515 g
polyunsaturated fat	0.569 g
Cholesterol	68 mg
Minerals:
Calcium, Ca	1184 mg (118 %)
Iron, Fe	0.82 mg (5 %)
Magnesium, Mg	44 mg (11 %)
Phosphorus, P	694 mg (70 %)
Potassium, K	92 mg (2 %)
Zinc, Zn	2.75 mg (18 %)
Copper, Cu	0.032 mg (1.6 %)
Manganese, Mn	0.020 mg (1 %)
Selenium, Se	22.5 mcg (32 %)
Vitamins:
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 B6	0.091 mg (5 %)
Folate (Vit. B9)	7 mcg (1.8 %)
Vitamin B12	1.20 mcg (20 %)
Vitamin A	781 IU (16 %)
Vitamin E	0.22 mg (1 %)
Vitamin D	19 IU (5 %)
Vitamin K	1.7 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
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.