How Many Calories in Parmesan? Nutrition Facts & Macros
A small piece of parmesan (28 g) has 110 calories
Protein 10g · Carbs 0.9g · Fat 7g
Parmesan is the undisputed protein king among cheeses — 35.75 g per 100 g, more protein than chicken breast (31 g). With 392 kcal, only 3.22 g of carbs, and an extraordinary 1184 mg of calcium (118% DV) per 100 g, it is a nutrient-dense powerhouse that fits perfectly into keto and low-carb diets. As a hard, aged cheese, parmesan is naturally lactose-free — the aging process converts virtually all lactose into lactic acid. A little goes a long way: just one tablespoon of grated parmesan (5 g) adds 20 kcal and 1.8 g of protein to any dish. Here is everything you need to know about parmesan calories and macros, based on USDA data. Parmesan contains about 30% water, making it one of the driest cheeses available.
1640 kJ · per 100g · Water: 30 g
Calorie Calculator: Parmesan (Hard)
28 g Parmesan (Hard) contains 110 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon grated (5 g) | 20 kcal | 1.8g | 0.2g | 1.3g |
| 1 piece (28 g) | 110 kcal | 10g | 0.9g | 7g |
| 100 grams | 392 kcal | 35.8g | 3.2g | 25g |
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Parmesan (Hard) — Nutrition Facts
| Parmesan (Hard) | per 100g |
|---|---|
| Calories | 392 kcal |
| Protein | 35.75 g |
| Fat | 25 g |
| Carbs | 3.22 g |
| Fiber | 0 g |
| Sugar | 0.11 g |
| Sodium | 1175 mg |
| Potassium | 92 mg |
| Magnesium | 44 mg |
| Phosphorus | 694 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.091 mg |
| Folate | 7 mcg |
| Manganese | 0.02 mg |
| Water | 30 g |
Source: USDA FoodData Central (FDC ID: 170848) · Data verified April 2026
Variations
Hard / block (default)
392 kcal, 35.75 g protein, 25 g fat per 100 g. The standard form of hard parmesan — wedge or block, typically sold by weight. Contains about 30% water. Best for grating over pasta, shaving onto salads, or eating in small chunks with fruit or balsamic vinegar. Store wrapped in wax paper inside the refrigerator for up to 6 weeks.
Grated / shredded
Approximately 431 kcal per 100 g. Pre-grated parmesan is drier than block (less water, more concentrated nutrients), and some brands add anti-caking agents like cellulose. The higher calorie count per 100 g comes from the reduced moisture content — the same cheese, just with less water. Convenient for quick use but loses flavor faster than freshly grated block parmesan.
Parmigiano-Reggiano (Italian DOP)
Approximately 392 kcal per 100 g — nutritionally identical to generic parmesan. DOP-protected, made only in Parma, Reggio Emilia, Modena, Bologna, and Mantua using raw cow's milk and aged 12–36+ months. Richer, more complex umami flavor. The rind is edible and often used in soups for flavoring. More expensive but considered the gold standard of hard Italian cheeses.
Pecorino Romano (sheep milk alternative)
Approximately 387 kcal per 100 g. Made from sheep's milk instead of cow's milk — sharper, saltier flavor than parmesan. Similar protein content (32 g per 100 g) but even higher sodium. Traditionally used in Roman pasta dishes (cacio e pepe, carbonara, amatriciana). Not a true substitute for parmesan in flavor but serves a similar culinary role as a hard, grating cheese.
Dietary Perspectives
For Weight Loss
Parmesan is calorie-dense at 392 kcal per 100 g, but a little goes a long way — one tablespoon of grated parmesan (5 g) adds just 20 kcal and 1.8 g of protein. The extremely high protein content (35.75 g per 100 g) promotes satiety more than any other cheese. Use it as a flavor enhancer rather than a main ingredient: a sprinkle of parmesan over vegetables, eggs, or salads adds rich umami taste for minimal calories. The high sodium (1175 mg per 100 g) also means you taste more with less.
For Athletic Performance
Parmesan delivers 35.75 g of protein per 100 g — the highest of any cheese and more than chicken breast. A 28 g piece provides 10 g of complete protein with all essential amino acids. The 1184 mg of calcium per 100 g supports bone density and muscle contraction — critical for athletes. High phosphorus (694 mg) aids energy metabolism. The compact format makes it a portable, shelf-stable protein source. Pair with fruit or whole-grain crackers for a balanced pre- or post-workout snack. Watch sodium intake if you eat large amounts (1175 mg per 100 g).
For Keto
Parmesan is one of the most keto-friendly cheeses available. Per 100 g: only 3.22 g of carbs (all net, zero fiber) with 25 g of fat and 35.75 g of protein. A 28 g piece has less than 1 g of carbs — virtually zero impact on ketosis. As a hard, aged cheese, parmesan is naturally lactose-free, eliminating the hidden carb concern that applies to softer cheeses. The intense umami flavor means a small amount satisfies — perfect for keeping portions controlled. Use grated over eggs, zucchini noodles, cauliflower dishes, or as crispy parmesan chips baked in the oven.
Frequently Asked Questions
How many calories are in parmesan?
A small piece of parmesan (28 g, about 1 oz) contains approximately 110 calories. Per 100 g, hard parmesan has 392 calories. One tablespoon of grated parmesan (5 g) has only about 20 kcal — making it one of the most calorie-efficient flavor boosters. Compared to cheddar (403 kcal) and mozzarella (299 kcal), parmesan sits in the middle calorie-wise but delivers far more protein per calorie.
How much protein does parmesan have compared to other cheeses?
Parmesan has 35.75 g of protein per 100 g — the highest of any common cheese. For comparison: cheddar has 22.9 g, mozzarella 22.2 g, cottage cheese 11.1 g, and cream cheese only 6.2 g. Parmesan even beats chicken breast (31 g per 100 g) in protein density. The aging process concentrates nutrients by removing moisture, resulting in this exceptional protein content.
Is parmesan good for keto?
Parmesan is excellent for keto. Per 100 g it has only 3.22 g of carbs with zero fiber, so all carbs are net carbs — but that is still very low. A 28 g piece has less than 1 g of carbs. With 25 g of fat and 35.75 g of protein per 100 g, plus being naturally lactose-free, parmesan is one of the most keto-friendly cheeses available. Use it grated over salads, eggs, or vegetables for added flavor without carbs.
How much calcium is in parmesan?
Parmesan contains 1184 mg of calcium per 100 g — that is 118% of the daily value in a single 100 g serving. Even a small 28 g piece provides about 331 mg (33% DV). This makes parmesan the richest common food source of calcium, far ahead of milk (125 mg per 100 g), mozzarella (~505 mg), and even cheddar (~721 mg). The aging process concentrates calcium as water evaporates.
Is parmesan lactose-free?
Yes, for practical purposes parmesan is lactose-free. Hard, aged cheeses like parmesan undergo 12–36 months of aging during which bacteria convert virtually all lactose into lactic acid. USDA data shows only 0.11 g of sugar per 100 g (trace residual lactose). Most people with lactose intolerance can eat parmesan without issues. Parmigiano-Reggiano (aged 24+ months) is among the safest cheeses for lactose-sensitive individuals.
Parmesan vs Parmigiano-Reggiano — what is the difference?
Parmigiano-Reggiano is a DOP-protected Italian cheese made only in specific regions of Italy using strict traditional methods and aged at least 12 months (typically 24–36). Generic parmesan can be made anywhere with less strict requirements. Nutritionally they are nearly identical (both around 392 kcal per 100 g). Parmigiano-Reggiano typically has a deeper, more complex flavor due to longer aging. Both are naturally lactose-free and share the same exceptional protein and calcium content.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Parmesan (Hard) | 392 | 35.75g | 3.22g | 25g |
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
| Mozzarella (Whole Milk) | 299 | 22.17g | 2.4g | 22.14g |
| Cream Cheese | 350 | 6.15g | 5.52g | 34.44g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
per 100g
Per 100 g, hard parmesan has 392 kcal with a remarkable 35.75 g of protein — more than chicken breast — plus 1184 mg of calcium (118% DV), only 3.22 g of carbs, and 25 g of fat. It is naturally lactose-free and one of the most nutrient-dense cheeses available.
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