Calories in Parmesan Cheese: Full Nutrition Breakdown
How many calories are in parmesan cheese? Serving-by-serving breakdown with full nutrition facts and FAQ.
Parmesan cheese, also known as Parmigiano-Reggiano, is a hard, aged Italian cheese prized for its intense umami flavor and granular texture. It is exceptionally high in protein and calcium, making it one of the most nutrient-dense cheeses available. Here is a complete breakdown of parmesan cheese nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Protein | Total Fat | Saturated Fat | Calcium |
|---|---|---|---|---|---|---|
| 1 tablespoon (grated) | ~5 g | 21 kcal | 1.9 g | 1.4 g | 0.9 g | 55 mg |
| 1 oz | ~28 g | 110 kcal | 10 g | 7.3 g | 4.7 g | 336 mg |
| 1/4 cup (grated) | ~25 g | 98 kcal | 8.9 g | 6.5 g | 4.2 g | 300 mg |
| 1 cubic inch | ~10 g | 39 kcal | 3.6 g | 2.6 g | 1.7 g | 120 mg |
| 100 g | 100 g | 392 kcal | 35.8 g | 25.8 g | 16.4 g | 1184 mg |
Parmesan is also a notable source of phosphorus, vitamin A, and sodium. Because of its strong flavor, a little goes a long way, which helps keep portions and calorie intake moderate even though it is calorie-dense by weight.
Frequently Asked Questions (FAQ)
How do calories differ between grated and block parmesan?
Grated parmesan packs more tightly by volume, so a tablespoon of finely grated parmesan weighs about 5 grams and has roughly 21 calories, while a tablespoon of shaved parmesan from a block weighs less and contains fewer calories. When comparing equal weights, the calorie content is the same at about 110 calories per ounce regardless of form.
How much calcium is in parmesan cheese?
Parmesan is one of the richest cheese sources of calcium, providing approximately 336 mg per ounce, which is roughly 26% of the daily recommended value. This high calcium content is a result of the long aging process, which concentrates minerals as moisture evaporates from the cheese.
Is parmesan cheese high in sodium?
Yes, parmesan is relatively high in sodium, containing about 330 to 390 mg per ounce depending on the brand and aging duration. The salt is added during the brining stage of production, which is essential for developing its characteristic flavor and preserving the cheese during its long maturation period.
How much protein does parmesan cheese provide per serving?
A one-ounce serving of parmesan contains about 10 grams of protein, making it one of the highest-protein cheeses available. This makes parmesan a particularly efficient way to add protein to meals, especially since its strong flavor means smaller portions are typically used.
What is the difference between Parmigiano-Reggiano and generic parmesan?
Parmigiano-Reggiano is a protected designation of origin cheese produced exclusively in specific regions of Italy using strict traditional methods and aged for a minimum of 12 months. Generic parmesan may be produced anywhere and often has a shorter aging time, resulting in a milder flavor and slightly different texture, though the basic nutritional profile remains similar.
How do calories differ between grated and block parmesan?
How much calcium is in parmesan cheese?
Is parmesan cheese high in sodium?
How much protein does parmesan cheese provide per serving?
What is the difference between Parmigiano-Reggiano and generic parmesan?
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