Know what’s on your plate
Parmesan cheese
Calories & nutrition facts
hard
Nutrition facts
Per 100 g% DV- Calories 392 kcal —
- Protein 36 g 72%
- Carbohydrate 3.2 g 1%
- Fat 25 g 32%
- Saturated fat 15 g 74%
- Fibre 0 g 0%
- Sugars 0.1 g —
- Sodium 1175 mg 51%
- Cholesterol 68 mg 23%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 207 µg 23%
- Vitamin C 0 mg 0%
- Vitamin D 0.5 µg 3%
- Vitamin E 0.22 mg 1%
- Vitamin K 1.7 µg 1%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.33 mg 26%
- Niacin (B3) 0.27 mg 2%
- Pantothenic acid (B5) 0.45 mg 9%
- Vitamin B6 0.09 mg 5%
- Biotin (B7) 2.7 µg 9%
- Folate (B9) 7 µg 2%
- Vitamin B12 1.2 µg 50%
- Choline 15.4 mg 3%
Minerals
- Calcium 1184 mg 91%
- Iron 0.82 mg 5%
- Magnesium 44 mg 10%
- Phosphorus 694 mg 56%
- Potassium 92 mg 2%
- Zinc 2.8 mg 25%
- Copper 0.03 mg 4%
- Manganese 0.02 mg 1%
- Selenium 22.5 µg 41%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 392 | 36 g | 3.2 g | 25 g |
| 1 × oz | 28.4 g | 111 | 10 g | 0.9 g | 7.1 g |
| 1 × cubic inch | 10.3 g | 40 | 3.7 g | 0.3 g | 2.6 g |
| 1 × package (5 oz) | 142 g | 557 | 51 g | 4.6 g | 36 g |
| 2 × oz | 56.7 g | 222 | 20 g | 1.8 g | 14 g |
| ½ × oz | 14.2 g | 56 | 5.1 g | 0.5 g | 3.5 g |
| 3 × oz | 85.1 g | 333 | 30 g | 2.7 g | 21 g |
| 4 × oz | 113.4 g | 445 | 41 g | 3.7 g | 28 g |
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Questions about Parmesan cheese
How much Parmesan should you grate over pasta?
A generous tablespoon is about 5 g; use 10–15 g per serving for a clear savoury flavour without overwhelming the sauce. Parmesan provides 36 g of protein per 100 g, so even a small sprinkle adds some.
How do you stop Parmesan clumping when you add it to pasta?
Take the pan off the heat, let the pasta cool for about 30 seconds, then add finely grated Parmesan a little at a time while tossing. Loosen with a splash of starchy pasta water; fierce heat can make the cheese stringy or clump.
Can you eat the rind of Parmesan?
Yes, if it is a natural cheese rind rather than a wax or plastic coating. Scrub it, then simmer it in soups, beans or tomato sauce to add savoury depth; remove it before serving if it has not softened.
How should you store Parmesan after opening it?
Wrap the wedge in baking paper, then place it in a loosely closed container in the fridge so it can breathe without drying out. Grate only what you need; freeze grated Parmesan in a sealed container if you want to keep it longer.
What dishes is Parmesan commonly used in?
Grate it over risotto, pasta, minestrone or roasted vegetables, or shave it into a salad. It is also stirred into pesto and used in the crust of dishes such as aubergine Parmigiana.
Can you use Parmesan instead of Pecorino Romano?
Yes, but the result is milder and less salty: Pecorino Romano is made from sheep’s milk, while Parmesan is made from cow’s milk. In dishes such as cacio e pepe, start with a little less salt if you substitute Parmesan.
Is Parmesan lactose-free?
Long-aged Parmesan contains very little lactose because most is removed with the whey and the rest is broken down during maturation. The amount can vary, so do not assume every Parmesan is completely lactose-free.
Source: USDA FoodData Central 170848 · per 100 g · carbohydrate per EU label, fibre excluded
