Romano vs Parmesan: Calories and Nutrition Compared (2026)

Romano has higher protein at 31.8 g, while Parmesan has lower calories at 420. Romano contains 387 calories per 100 g.

When comparing Romano and Parmesan cheese, it's important to look at their nutritional values. Both cheeses are popular in various dishes, but they differ in calories, protein, and other nutrients.

What Is the Difference Between Romano and Parmesan?

Romano is a hard, salty cheese made from sheep's milk, often used for grating. It has a strong flavor and is commonly found in Italian cuisine. Parmesan is a hard cheese made from cow's milk, known for its rich, nutty flavor. It is widely used in cooking and as a topping for pasta dishes.

Romano vs Parmesan: Nutrition Side by Side

Below is a side-by-side comparison of Romano and Parmesan cheese nutritional values.

Nutrient (per 100 g)	Romano cheese	Parmesan (grated)
Calories	387 kcal	420 kcal
Protein	31.8 g	28.4 g
Carbs	3.6 g	13.9 g
Sugar	0.7 g	0.8 g
Fat	26.9 g	27.8 g
Fiber	0 g	0 g
Sodium	1433 mg	1804 mg

Which Is Better, Romano or Parmesan?

For weight loss: Romano has 387 calories, while Parmesan has 420 calories. Choosing Romano may be beneficial for those focused on calorie reduction.

For muscle and protein: Romano contains 31.8 g of protein, compared to Parmesan's 28.4 g. Romano is the better option for increasing protein intake.

For low-carb or low-sugar: Romano has 3.6 g of carbs and 0.7 g of sugar, while Parmesan has 13.9 g of carbs and 0.8 g of sugar. Romano is preferable for low-carb diets.

How to Track Romano and Parmesan Accurately

It's easy to misjudge portion sizes and macros when consuming cheese, which can impact dietary goals. 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 should not be considered medical advice. Always consult a healthcare professional for dietary guidance. 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 Parmesan has 28.4 g of protein.

Which cheese has fewer calories?

Romano has 387 calories, while Parmesan has 420 calories.

What is the fat content in Romano?

Romano contains 26.9 g of fat per 100 g.

What is the sodium content in Parmesan?

Parmesan contains 1804 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 carbohydrate levels in Parmesan?

Parmesan has 13.9 g of carbs per 100 g.

Key Takeaways

• Romano has 387 calories per 100 g.
• Parmesan has 420 calories per 100 g.
• Romano contains 31.8 g of protein.
• Parmesan contains 28.4 g of protein.
• Romano has 3.6 g of carbs.
• Parmesan has 13.9 g of carbs.