Calories in Cheese, parmesan, grated
Generic food Dairy and Eggs
This record duplicates Cheese, parmesan, grated from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Cheese, parmesan, grated contains 421 kcal per 100 g. A typical serving of 1 tablespoon (7.6 g) provides about 32 kcal.
Roughly 60% of its calories come from fat, with 28% from protein and 12% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in dairy and egg products on FoodFactly, where the median is 181 kcal per 100 g across 310 foods.
100 g provides 68% of the Daily Value for calcium, 64% of the Daily Value for selenium and 56% of the Daily Value for Vitamin B12.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 421 kcal | |
| Total fat M | 28 g | 36% |
| Saturated fat M | 15.5 g | 78% |
| Trans fat M | 0.9 g | |
| Cholesterol M | 87 mg | 29% |
| Sodium M | 1,750 mg | 76% |
| Total carbohydrates C | 12.4 g | 5% |
| Dietary fiber | not reported | |
| Total sugars M | 0.07 g | |
| Protein C | 29.6 g | 59% |
| Vitamin A C | 228 µg | 25% |
| Vitamin E M | 0.51 mg | 3% |
| Vitamin K M | 1.7 µg | 1% |
| Thiamin (B1) M | 0.027 mg | 2% |
| Riboflavin (B2) M | 0.35 mg | 27% |
| Niacin (B3) M | 0.078 mg | 0.5% |
| Pantothenic acid (B5) M | 0.46 mg | 9% |
| Vitamin B6 M | 0.081 mg | 5% |
| Folate (B9) M | 6 µg | 2% |
| Vitamin B12 M | 1.4 µg | 56% |
| Choline M | 14.1 mg | 3% |
| Calcium M | 884 mg | 68% |
| Iron M | 0.45 mg | 3% |
| Magnesium M | 34.9 mg | 8% |
| Phosphorus M | 634 mg | 51% |
| Potassium M | 184 mg | 4% |
| Zinc M | 4.3 mg | 39% |
| Copper M | 0.04 mg | 4% |
| Manganese M | 0.066 mg | 3% |
| Selenium M | 35 µg | 64% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 28%
- Carbohydrates 12%
- Fat 60%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein29.6 gin the top quarter of dairy and egg products (median 9 g)
- Sugars0.07 gin the lowest quarter of dairy and egg products (median 4.7 g)
- Fat28 gin the top quarter of dairy and egg products (median 8.3 g)
- Saturated fat15.5 gin the top quarter of dairy and egg products (median 3.3 g)
- Sodium1,750 mgin the top quarter of dairy and egg products (median 129 mg)
- Protein per 100 kcal7 gprotein density, useful for comparing foods with different calorie levels
- Water22.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat M | 6.4 g |
|---|---|
| Polyunsaturated fat M | 1.2 g |
Sugars and starch (6)
| Sucrose M | 0 g |
|---|---|
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0.07 g |
Individual fatty acids (54)
| EPA (omega-3, 20:5 n-3) M | 0.008 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.1 g |
| SFA 4:0 M | 0.51 g |
| SFA 6:0 M | 0.44 g |
| SFA 8:0 M | 0.27 g |
| SFA 10:0 M | 0.65 g |
| SFA 12:0 M | 0.75 g |
| SFA 14:0 M | 2.4 g |
| SFA 16:0 M | 7.4 g |
| SFA 18:0 M | 2.7 g |
| SFA 20:0 M | 0.046 g |
| PUFA 20:4 M | 0.042 g |
| SFA 22:0 M | 0.012 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.05 g |
| PUFA 22:5 n-3 (DPA) M | 0.015 g |
| SFA 15:0 M | 0.24 g |
| SFA 17:0 M | 0.15 g |
| SFA 24:0 M | 0.009 g |
| TFA 16:1 t M | 0.079 g |
| TFA 18:1 t M | 0.65 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.17 g |
| PUFA 18:2 CLAs M | 0.14 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.006 g |
| MUFA 16:1 c M | 0.29 g |
| MUFA 18:1 c M | 5.8 g |
| PUFA 18:2 n-6 c,c M | 0.86 g |
| MUFA 22:1 c M | 0.001 g |
| PUFA 18:3 n-6 c,c,c M | 0.001 g |
| MUFA 17:1 M | 0.045 g |
| Fatty acids, total trans-monoenoic M | 0.72 g |
| Fatty acids, total trans-dienoic M | 0.17 g |
| MUFA 15:1 M | 0 g |
| PUFA 22:2 M | 0.001 g |
| SFA 11:0 M | 0 g |
| PUFA 20:3 n-3 M | 0.002 g |
| PUFA 20:3 n-6 M | 0.027 g |
| PUFA 18:3i M | 0.003 g |
| PUFA 22:4 M | 0.008 g |
| PUFA 20:3 n-9 M | 0 g |
| MUFA 14:1 c M | 0.23 g |
| MUFA 17:1 c M | 0.045 g |
| MUFA 20:1 c M | 0.05 g |
| PUFA 18:2 c M | 1 g |
| PUFA 18:3 c M | 0.1 g |
| PUFA 20:3 c M | 0.029 g |
| PUFA 20:4c M | 0.042 g |
| PUFA 20:5c M | 0.008 g |
| PUFA 22:5 c M | 0.015 g |
| PUFA 22:6 c M | 0 g |
| PUFA 20:2 c M | 0.006 g |
Carotenoids (8)
| Retinol M | 228 µg |
|---|---|
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.01 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (12)
| Water M | 22.8 g |
|---|---|
| Nitrogen M | 4.6 g |
| Ash M | 7.2 g |
| Energy C | 1,760 kJ |
| Vitamin K (Menaquinone-4) M | 7.1 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Choline, free M | 1.7 mg |
| Choline, from phosphocholine M | 0 mg |
| Choline, from phosphotidyl choline M | 4.9 mg |
| Choline, from glycerophosphocholine M | 3.1 mg |
| Betaine M | 0.2 mg |
| Choline, from sphingomyelin M | 4.4 mg |
Frequently asked questions
How many calories are in cheese?
100 g of cheese has 421 kcal. 1 tablespoon (7.6 g): about 32 kcal.
Is cheese high in protein?
Cheese contains 29.6 g of protein per 100 g (59% of the 50 g Daily Value), or 2.2 g in 1 tablespoon (7.6 g). About 28% of its calories come from protein. Compared with other dairy and egg products, that is among the highest quarter (median 9 g).
How many carbs are in cheese?
Cheese has 12.4 g of total carbohydrates per 100 g, including 0.07 g of sugars.
How much fat is in cheese?
Cheese contains 28 g of fat per 100 g, of which 15.5 g is saturated (78% of the Daily Value).
What vitamins and minerals does cheese contain?
Per 100 g, the most notable amounts relative to the Daily Value are calcium (68% DV), selenium (64% DV), Vitamin B12 (56% DV), phosphorus (51% DV) and zinc (39% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 1,750 mg of sodium, 76% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 325036. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.