Parmesan: Calories, Nutrition Facts, and Health Benefits (2026)

Parmesan cheese contains 121 calories, 10.8 g of protein, and 8.1 g of fat per 1 oz (28 g). It is low in carbohydrates, with only 1.1 g per serving, and offers a significant amount of calcium at 332 mg.

This page provides detailed nutritional information about parmesan cheese, focusing on its benefits and how it fits into various dietary goals. It includes data per 1 oz (28 g) and per 100 g, as well as comparisons with other dairy products.

Parmesan Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for parmesan cheese, highlighting key components such as calories, protein, and fat content.

Values are for 1 oz (28 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	121	431	6%
Protein	10.8 g	38.5 g	22%
Carbohydrates	1.1 g	4.1 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.3 g	0.9 g	-
Fat	8.1 g	29.0 g	10%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	35 mg	125 mg	1%
Saturated Fat	5.3 g	19.0 g	27%
Calcium	332 mg	1184 mg	26%
Sodium	449 mg	1602 mg	20%

About 4% of parmesan calories come from carbohydrates, 36% from protein and 61% from fat.

Parmesan by Health Goal

In this section, we evaluate how parmesan cheese rates for common dietary goals, including weight management and muscle building.

Goal	Rating	Why
Weight loss	Fair	121 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 0 per serving
Bone health	Excellent	Provides 332 mg calcium (26% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Good	Good protein source at 10.8 g per serving

Parmesan and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Parmesan has a glycemic load of about 0 per serving, so it has minimal effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Parmesan Compares to Other Dairy and Alternatives

The comparison table below illustrates how parmesan cheese stacks up against other dairy products and alternatives in terms of nutritional value.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Parmesan	431	38.5	29.0	1184
Cheddar Cheese	403	22.9	33.3	710
Mozzarella	300	22.2	22.4	505
Swiss Cheese	393	26.9	30.6	791

Parmesan Myths, Checked

Parmesan is low in sodium , False. It is one of the saltiest cheeses, over 400 mg per ounce.

Pre-grated parmesan is the same as fresh , Misleading. Shelf-stable grated versions often add anti-caking agents and taste flatter.

How to Track Parmesan

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log parmesan accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of parmesan?

One ounce of parmesan cheese contains 121 calories. This makes it a relatively calorie-dense food, which should be considered when managing overall calorie intake.

Is parmesan good for weight loss?

Parmesan can be beneficial for weight loss due to its high protein content, which may help with satiety. However, its calorie density means portion control is important.

Can people with diabetes eat parmesan?

People with diabetes can include parmesan in their diet, as it has a glycemic load of 0. This means it does not significantly impact blood sugar levels.

How much calcium is in parmesan?

Parmesan cheese is high in calcium, providing 332 mg per ounce. This makes it a good option for those looking to increase their calcium intake.

Is parmesan high in sugar?

Parmesan is low in sugar, containing only 0.3 g per ounce. This makes it suitable for low-sugar diets.

Why is parmesan so high in sodium?

Parmesan cheese is relatively high in sodium, with 449 mg per ounce. This is due to the cheese-making process, which often involves salt for flavor and preservation.

Key Takeaways

• Parmesan cheese is high in protein, with 10.8 g per ounce.
• It contains 121 calories per 1 oz (28 g) serving.
• Parmesan has a low carbohydrate content of 1.1 g.
• The cheese provides 332 mg of calcium per ounce.
• It has a glycemic load of 0, making it suitable for diabetics.
• Parmesan contains 449 mg of sodium per serving.