Know what’s on your plate
Parmesan cheese
Calories & nutrition facts
shredded
Nutrition facts
Per 100 g% DV- Calories 415 kcal —
- Protein 38 g 76%
- Carbohydrate 3.4 g 1%
- Fat 27 g 35%
- Saturated fat 17 g 87%
- Fibre 0 g 0%
- Sugars 0.9 g —
- Sodium 1696 mg 74%
- Cholesterol 72 mg 24%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 229 µg 25%
- Vitamin C 0 mg 0%
- Vitamin D 0.5 µg 3%
- Vitamin E 0.25 mg 2%
- Vitamin K 1.9 µg 2%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.35 mg 27%
- Niacin (B3) 0.29 mg 2%
- Pantothenic acid (B5) 0.53 mg 11%
- Vitamin B6 0.11 mg 6%
- Folate (B9) 8 µg 2%
- Vitamin B12 1.4 µg 58%
- Choline 15.4 mg 3%
Minerals
- Calcium 1253 mg 96%
- Iron 0.87 mg 5%
- Magnesium 51 mg 12%
- Phosphorus 735 mg 59%
- Potassium 97 mg 2%
- Zinc 3.2 mg 29%
- Copper 0.04 mg 4%
- Manganese 0.02 mg 1%
- Selenium 23.9 µg 43%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 415 | 38 g | 3.4 g | 27 g |
| 1 × tbsp | 5 g | 21 | 1.9 g | 0.2 g | 1.4 g |
| 2 × tbsp | 10 g | 42 | 3.8 g | 0.3 g | 2.7 g |
| ½ × tbsp | 2.5 g | 10 | 0.9 g | 0.1 g | 0.7 g |
| 3 × tbsp | 15 g | 62 | 5.7 g | 0.5 g | 4.1 g |
| 4 × tbsp | 20 g | 83 | 7.6 g | 0.7 g | 5.5 g |
Similar foods
- Finely grated dried parmesan cheeseparmesan, dried, finely grated466 kcal / 100 g
- Parmesan cheese toppingfat free370 kcal / 100 g
- Parmesan cheese fonduebreaded square, ready-to-serve268 kcal / 100 g
- Parmesan406 kcal / 100 g
- Mozzarella cheeselow moisture, part-skim, shredded304 kcal / 100 g
- Parmigiano Reggiano parmesan hard cheese414 kcal / 100 g
- Parmigiano Reggiano cheesepdo, hard cheese397 kcal / 100 g
- Italian style cheese blendshredded334 kcal / 100 g
- Grated cheese400 kcal / 100 g
Questions about Parmesan cheese
How do you stop Parmesan from clumping when you grate it?
Grate it straight from the fridge with a fine grater, then toss it through the hot pasta off the heat. If you are making a sauce, loosen it with a splash of pasta water and stir continuously; boiling can make the cheese turn stringy or grainy.
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 minestrone, tomato sauce or broth to add savoury depth; remove it before serving if it has not softened.
How should you store Parmesan after opening it?
Wrap the piece in baking paper or cheese paper, then keep it in a sealed container in the fridge. Grate only what you need; if a small patch of mould appears on a hard block, cut it away generously along with the surrounding area.
Can you freeze Parmesan?
Yes. Freeze it in a well-wrapped block or grated in small portions, then use it in cooked dishes; freezing can make the texture more crumbly, so it is less suitable for serving in shavings.
What dishes are Parmesan best known for?
It is grated over pasta dishes such as spaghetti alla carbonara and risotto, and used in pesto, soups and salads such as Caesar salad. Add it near the end of cooking for a clear savoury flavour rather than letting it boil in a sauce.
What can you use instead of Parmesan?
For grating over pasta, try Pecorino Romano for a sharper, saltier result, or a mature hard cheese such as Grana Padano for a milder finish. For a dairy-free option, toasted breadcrumbs with lemon zest can add a savoury, crunchy topping, though they will not melt like cheese.
Which has more protein, Parmesan or mozzarella?
Parmesan has more protein: 38 g per 100 g, compared with 23.6 g in mozzarella. Parmesan is also much lower in moisture, which is why a little grated over a dish gives a concentrated flavour.
Source: USDA FoodData Central 173431 · per 100 g · carbohydrate per EU label, fibre excluded
