Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is Parmesan cheese?

Is Parmesan cheese healthy? Yes, in moderate portions. Parmesan cheese scores 26/100 on the HowHealthyIs Score: 100 g provides 392 kcal, 1184 mg calcium and 36 g protein. Parmesan is very rich in calcium and protein; its strong flavor means small amounts go far. Source: USDA FoodData Central.

  • High in calcium
  • High in protein
  • High in saturated fat
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Parmesan cheese ranks higher than 26% of them.

Counts in favor (% daily value per 100 kcal)

  • Calcium23%
  • Protein18%
  • Vitamin A6%
  • Magnesium3%
  • Iron1%
  • Potassium0%
  • Vitamin E0%
  • Fiber0%
  • Vitamin C0%

Counts against

  • Saturated fat19%
  • Added sugars0%
  • Sodium13%

Raw NRF9.3: 52 minus 32 = 20. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in Parmesan cheese?

Calories39kcal
Protein3.6g
Carbohydrates0.3g
Fat2.5g
Fiber0g
Sugars<0.1g
Nutrition facts for Parmesan cheese. Per 100 g and for the selected portion (10 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories392 kcal39 kcal
Protein36 g3.6 g7%
Carbohydrates3.2 g0.3 g0%
Fiber0 g0 g0%
Sugars0.1 g<0.1 g
Added sugars0 g0 g0%
Fat25 g2.5 g3%
Saturated fat15 g1.5 g7%
Vitamins
Vitamin A207 µg21 µg2%
Vitamin C0 mg0 mg0%
Vitamin E0.2 mg<0.1 mg0%
Minerals
Calcium1184 mg118 mg9%
Iron0.8 mg<0.1 mg0%
Potassium92 mg9.2 mg0%
Magnesium44 mg4.4 mg1%
Sodium1175 mg118 mg5%

Source: USDA FoodData Central, "Cheese, parmesan, hard" (FDC 170848). Values rounded.

Why is Parmesan cheese good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use it

  • Grating over vegetables and pasta
  • Flavor without much volume

What should you watch out for?

  • High in salt and saturated fat by weight.

Which dairy foods and eggs score higher?

Other dairy foods and eggs with more nutrition per calorie. Variety matters more than picking one winner.

Milk

61 kcal per 100 g

31

Source of protein

Cottage cheese

81 kcal per 100 g

36

High in protein, Low fat

Eggs

143 kcal per 100 g

40

High in protein, Source of vitamin A

How does Parmesan cheese compare?

Common questions about Parmesan cheese

How many calories are in Parmesan cheese?
100 g of Parmesan cheese has 392 kcal. A typical portion, 2 tbsp grated (10 g), has about 39 kcal.
How much protein is in Parmesan cheese?
Parmesan cheese has 36 g of protein per 100 g, or about 3.6 g in 2 tbsp grated.
Is Parmesan cheese good for weight loss?
Parmesan cheese is fairly calorie-dense (392 kcal per 100 g), so portion size matters more than the food itself. 2 tbsp grated is about 39 kcal.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Cheese, parmesan, hard", FDC ID 170848. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

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More: Dairy & eggs ranked, foods high in calcium.