Calories in parmesan cheese (parmigiano)
Grated. 420 kcal (1,757 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Parmesan is a hard, aged Italian-style cheese; the traditional protected version is Parmigiano Reggiano, often shortened to parmigiano. Grated parmesan has 420 kcal (1757 kJ) per 100 g, with protein and fat in roughly equal amounts by weight. It is one of the richest common sources of calcium, but also very salty, at 1804 mg of sodium per 100 g.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 5 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 21 kcal | – |
| Energy | 88 kJ | – |
| Protein | 1.4 g | 3% |
| Total fat | 1.4 g | 2% |
| Saturated | 0.77 g | 4% |
| Monounsaturated | 0.36 g | – |
| Polyunsaturated | 0.07 g | – |
| Trans | 0.04 g | – |
| Cholesterol | 4 mg | 1% |
| Total carbohydrate | 0.7 g | <1% |
| Sugars | 0 g | – |
| Fibre | 0 g | 0% |
| Water | 1.1 g | – |
| Vitamins | ||
| Vitamin A | 13.1 µg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.025 µg | <1% |
| Vitamin E | 0.027 mg | <1% |
| Vitamin K | 0.1 µg | <1% |
| Thiamin (B1) | 0.001 mg | <1% |
| Riboflavin (B2) | 0.018 mg | 1% |
| Niacin (B3) | 0.004 mg | <1% |
| Pantothenic acid (B5) | 0.023 mg | <1% |
| Vitamin B6 | 0.004 mg | <1% |
| Folate | 0.3 µg | <1% |
| Vitamin B12 | 0.1 µg | 3% |
| Choline | 0.7 mg | <1% |
| Minerals | ||
| Calcium | 42.7 mg | 3% |
| Iron | 0.025 mg | <1% |
| Magnesium | 1.7 mg | <1% |
| Phosphorus | 31.4 mg | 3% |
| Potassium | 9 mg | <1% |
| Sodium | 90.2 mg | 4% |
| Zinc | 0.2 mg | 2% |
| Copper | 0.002 mg | <1% |
| Manganese | 0.004 mg | <1% |
| Selenium | 1.7 µg | 3% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 tbsp, grated | 5 | 21 | 88 | 1.4 | 0.7 | 1.4 |
| 1 oz | 28.4 | 119 | 498 | 8.1 | 3.9 | 7.9 |
| 1/4 cup, grated | 25 | 105 | 439 | 7.1 | 3.5 | 7 |
Things worth knowing
- A tablespoon of grated parmesan (5 g) has only about 21 kcal (88 kJ), so a light sprinkle adds flavour cheaply. An ounce (28 g) has about 119 kcal (498 kJ).
- An ounce provides about 242 mg of calcium, roughly 19% of the Daily Value, but also about 511 mg of sodium, around 22% of the DV.
- Packaged grated parmesan differs from a block. USDA lists hard parmesan at 392 kcal per 100 g with more protein (35.8 g), while the grated product contains more carbohydrate (13.9 g against 3.2 g).
- Long ageing leaves aged parmesan with almost no lactose, at about 0.07 g of sugar per 100 g, which is why many people with lactose intolerance tolerate it.
Converting these figures
One 1 tbsp, grated of parmesan cheese is 21 kcal, which is 88 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 57 g of parmesan cheese to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
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Source: USDA FoodData Central, SR Legacy 01032. Values are averages; individual samples vary with variety, growing conditions, and preparation.