Romano vs Cheddar: Calories and Nutrition Compared (2026)

Romano, with 31.8 g of protein, is higher in protein than Cheddar, which has 23.3 g. Cheddar is lower in calories at 408 compared to Romano's 387.

Romano and Cheddar are both widely used cheeses, each offering unique flavors and nutritional benefits. Understanding their nutritional differences can help you make informed dietary choices.

What Is the Difference Between Romano and Cheddar?

Romano is a hard, salty cheese made from cow's, sheep's, or goat's milk. It is often grated over pasta dishes or used in salads. Cheddar is a popular cheese that ranges from mild to sharp in flavor, made from cow's milk. It is commonly used in sandwiches, burgers, and various recipes.

Romano vs Cheddar: Nutrition Side by Side

Here is a side-by-side comparison of Romano and Cheddar to highlight their nutritional differences.

Nutrient (per 100 g)	Romano cheese	Cheddar cheese
Calories	387 kcal	408 kcal
Protein	31.8 g	23.3 g
Carbs	3.6 g	2.4 g
Sugar	0.7 g	0.5 g
Fat	26.9 g	34 g
Fiber	0 g	0 g
Sodium	1433 mg	654 mg

Which Is Better, Romano or Cheddar?

For weight loss: Romano has 387 calories while Cheddar has 408 calories, making Romano the lower-calorie option.

For muscle and protein: Romano provides 31.8 g of protein compared to Cheddar's 23.3 g, making it the better choice for protein intake.

For low-carb or low-sugar: Romano contains 3.6 g of carbs and 0.7 g of sugar, while Cheddar has 2.4 g of carbs and 0.5 g of sugar, making both relatively low in carbs and sugar.

How to Track Romano and Cheddar Accurately

Portion sizes and macronutrient content can be easy to misjudge, especially with cheese. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and are not intended as medical advice. Always consult a professional for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which cheese has more protein?

Romano has 31.8 g of protein, while Cheddar has 23.3 g of protein.

Which cheese has fewer calories?

Romano contains 387 calories, whereas Cheddar contains 408 calories.

What is the fat content in Romano?

Romano has 26.9 g of fat per 100 g.

What is the sodium content in Cheddar?

Cheddar contains 654 mg of sodium per 100 g.

How much sugar is in Romano?

Romano has 0.7 g of sugar per 100 g.

What are the carb contents of both cheeses?

Romano has 3.6 g of carbs, while Cheddar has 2.4 g of carbs per 100 g.

Key Takeaways

• Romano has 387 calories per 100 g.
• Cheddar has 408 calories per 100 g.
• Romano contains 31.8 g of protein.
• Cheddar contains 23.3 g of protein.
• Romano has 26.9 g of fat.
• Cheddar has 34 g of fat.