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Cheddar Cheese vs Parmesan: Calories Compared
Cheddar Cheese is lower in calories (404 vs 420 per 100g). Cheddar Cheese has 22.9g protein per 100g versus 28.4g in Parmesan.
Per typical serving, Cheddar Cheese provides 113 kcal (based on a 28g portion) versus Parmesan at 21 kcal (5g). The average adult needs around 2,000 calories per day, so cheddar cheese contributes 5.7% and parmesan contributes 1.1% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Cheddar Cheese | Parmesan |
|---|---|---|
| Calories | 404 kcal | 420 kcal |
| Protein | 22.9g | 28.4g |
| Carbohydrates | 3.1g | 13.9g |
| of which Sugars | 0.5g | 0.1g |
| Fat | 33.3g | 27.8g |
| of which Saturates | 18.9g | 15.4g |
| Fibre | 0g | 0g |
| Sodium | 653mg | 1804mg |
| Potassium | 76mg | 180mg |
| Calcium | 710mg | 853mg |
| Iron | 0.1mg | 0.5mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 330µg | 262µg |
| Selenium | 28µg | 34µg |
| Riboflavin (B2) | 0.4mg | 0.4mg |
Nutrient-by-nutrient breakdown
- Calories: Parmesan has more (420kcal vs 404kcal per 100g) — a difference of 16kcal. Cheddar Cheese is the lower-calories option if that is your priority.
- Protein: Parmesan has more (28.4g vs 22.9g per 100g) — a difference of 5.5g. Parmesan is the stronger source of protein here.
- Carbohydrates: Parmesan has more (13.9g vs 3.1g per 100g) — a difference of 10.8g.
- Sugars: Cheddar Cheese has more (0.5g vs 0.1g per 100g) — a difference of 0.4g. Parmesan is the lower-sugars option if that is your priority.
- Fat: Cheddar Cheese has more (33.3g vs 27.8g per 100g) — a difference of 5.5g. Parmesan is the lower-fat option if that is your priority.
- Saturated fat: Cheddar Cheese has more (18.9g vs 15.4g per 100g) — a difference of 3.5g. Parmesan is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Parmesan has more (1804mg vs 653mg per 100g) — a difference of 1151mg. Cheddar Cheese is the lower-sodium option if that is your priority.
- Potassium: Parmesan has more (180mg vs 76mg per 100g) — a difference of 104mg. Parmesan is the stronger source of potassium here.
- Calcium: Parmesan has more (853mg vs 710mg per 100g) — a difference of 143mg. Parmesan is the stronger source of calcium here.
- Iron: Parmesan has more (0mg vs 0mg per 100g) — a difference of 0mg. Parmesan is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Cheddar Cheese has more (330µg vs 262µg per 100g) — a difference of 68µg. Cheddar Cheese is the stronger source of vitamin A here.
- Selenium: Parmesan has more (34µg vs 28µg per 100g) — a difference of 6µg. Parmesan is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Cheddar Cheese | % DV | Parmesan | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
In baking and cooking, dairy substitutions usually work best when fat content is similar — swapping a higher-fat dairy product for a lower-fat one can affect texture, moisture and how a recipe sets, even when the flavour is close.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Cheddar Cheese is the lower-calorie option at 404 kcal per 100g. If you need more protein, Parmesan provides more at 28.4g per 100g. For lower carbohydrates, Cheddar Cheese has fewer carbs at 3.1g per 100g.
Both cheddar cheese and parmesan can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Cheddar Cheese or Parmesan?
Cheddar Cheese has 404 calories per 100g while Parmesan has 420 calories per 100g. Parmesan is higher in calories by 16 kcal per 100g.
Which has more protein, Cheddar Cheese or Parmesan?
Cheddar Cheese contains 22.9g of protein per 100g. Parmesan contains 28.4g of protein per 100g. Parmesan has more protein.
Is Cheddar Cheese healthier than Parmesan?
Cheddar Cheese has 404 kcal, 22.9g protein, 3.1g carbs and 33.3g fat per 100g. Parmesan has 420 kcal, 28.4g protein, 13.9g carbs and 27.8g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Cheddar Cheese or Parmesan?
Cheddar Cheese contains 0g of fibre per 100g, and Parmesan contains 0g per 100g. Cheddar Cheese has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Cheddar Cheese vs Parmesan?
A typical 1 slice of cheddar cheese (28g) is around 113 calories. A typical 1 tablespoon of parmesan (5g) is around 21 calories — a difference of 92 kcal per serving in favour of parmesan.
Can I substitute Cheddar Cheese for Parmesan in recipes?
In baking and cooking, dairy substitutions usually work best when fat content is similar — swapping a higher-fat dairy product for a lower-fat one can affect texture, moisture and how a recipe sets, even when the flavour is close.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).