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How Many Calories in Parmesan?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 119 kcal | 8.1g |
| 100g | 420 kcal | 28.4g |
| 1 tablespoon | 21 kcal | 1.4g |
A parmesan contains 420 calories per 100g. A typical 1 tablespoon (5g) provides about 21 calories. Parmesan is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Parmesan Nutrition Facts
| Nutrient | Per 100g | Per serving (5g) |
|---|---|---|
| Calories | 420 kcal | 21 kcal |
| Protein | 28.4g | 1.4g |
| Carbohydrates | 13.9g | 0.7g |
| of which Sugars | 0.1g | 0.0g |
| Fat | 27.8g | 1.4g |
| of which Saturates | 15.4g | 0.8g |
| Fibre | 0.0g | 0.0g |
| Sodium | 1804.0mg | 90mg |
| Potassium | 180.0mg | 9mg |
| Calcium | 853.0mg | 43mg |
| Iron | 0.5mg | 0.0mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 262.0µg | 13µg |
| Selenium | 34.4µg | 2µg |
| Riboflavin (B2) | 0.4mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (57% DV) — an excellent source
- High in fat (36% DV) — an excellent source
- High in calcium (66% DV) — an excellent source
- High in vitamin A (29% DV) — an excellent source
- High in selenium (63% DV) — an excellent source
- High in riboflavin (B2) (31% DV) — an excellent source
- High in saturated fat (77% DV) — worth weighing against your daily intake if you're watching this specifically
- High in sodium (78% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 21% DV
- Protein: 57% DV
- Carbohydrates: 5% DV
- Fibre: 0% DV
- Fat: 36% DV
- Saturated fat: 77% DV
- Sodium: 78% DV
- Potassium: 4% DV
- Calcium: 66% DV
- Iron: 3% DV
- Vitamin C: 0% DV
- Vitamin A: 29% DV
- Selenium: 63% DV
- Riboflavin (B2): 31% DV
High-protein options alongside parmesan
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
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Shop MaxiNutrition →Have a cat or dog? Check whether parmesan is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. If calorie tracking is part of a broader health check, hormone testing can rule out metabolic factors affecting your results. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the date and keep refrigerated — most dairy products lose quality quickly once opened, and fat content affects both flavour and how well a product freezes.
Does parmesan fit your diet?
High-protein diets
At 28.4g of protein per 100g, parmesan clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Moderation note
Parmesan is relatively energy-dense (420 kcal/100g) with 15.4g of saturated fat per 100g — fine as part of a varied diet, worth weighing rather than eyeballing if you're watching saturated fat intake specifically.
Frequently Asked Questions
How many calories in parmesan per 100g?
Parmesan contains 420 calories per 100g, based on USDA reference data.
Is parmesan high in calories?
A 1 tablespoon of parmesan (5g) has around 21 calories — roughly 1% of a 2,000-calorie daily intake.
Is parmesan good for weight loss?
Parmesan is fairly calorie-dense at 420 calories per 100g, so portion size matters when losing weight. A 1 tablespoon provides about 21 calories.
How much protein is in parmesan?
Parmesan contains 28.4g of protein per 100g.
Is parmesan a good source of fibre?
Parmesan is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does parmesan compare to cheese, parmesan, shredded?
Parmesan has 420 calories per 100g, close to cheese, parmesan, shredded at 415 — 5 calories more per 100g. See the full macro breakdown above.
How many servings of parmesan for 20g of protein?
With 28.4g of protein per 100g, you'd need roughly 70g of parmesan to reach 20g of protein
Foods with a similar calorie count
Other dairy closest to parmesan by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Parmesan (this page) | 420 kcal | 28.4g | 13.9g | 27.8g |
| Cheese, Parmesan, Shredded | 415 kcal | 37.9g | 3.4g | 27.3g |
| Cheese, Gruyere | 413 kcal | 29.8g | 0.4g | 32.3g |
| Protein Supplement, Milk Based, Muscle Milk, Powder | 411 kcal | 45.7g | 18.5g | 17.1g |
| Cheese, Cheddar, Sharp, Sliced | 410 kcal | 24.2g | 2.1g | 33.8g |
| Cream Substitute, Powdered, Light | 431 kcal | 1.9g | 73.4g | 15.7g |
| Cheddar Cheese | 404 kcal | 22.9g | 3.1g | 33.3g |
More kit for parmesan tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.