Calories in Cheese, Parmesan, hard
Generic food Dairy and Eggs
This record duplicates Parmesan cheese, hard from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Cheese, Parmesan, hard contains 412 kcal per 100 g. A typical serving of 1 tablespoon (5 g) provides about 21 kcal.
Roughly 63% of its calories come from fat, with 29% from protein and 8% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in cheese on FoodFactly, where the median is 340 kcal per 100 g across 35 foods.
100 g provides 71% of the Daily Value for calcium, 58% of the Daily Value for Vitamin B12 and 53% of the Daily Value for selenium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 412 kcal | |
| Total fat C | 28.8 g | 37% |
| Saturated fat C | 16.4 g | 82% |
| Cholesterol C | 86 mg | 29% |
| Sodium C | 1,400 mg | 61% |
| Total carbohydrates C | 8.4 g | 3% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0.36 g | |
| Protein C | 29.9 g | 60% |
| Vitamin A C | 230 µg | 26% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.2 µg | 1% |
| Vitamin E C | 0.38 mg | 3% |
| Vitamin K C | 1.8 µg | 2% |
| Thiamin (B1) C | 0.031 mg | 3% |
| Riboflavin (B2) C | 0.38 mg | 29% |
| Niacin (B3) C | 0.11 mg | 0.7% |
| Vitamin B6 C | 0.052 mg | 3% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 C | 1.4 µg | 58% |
| Choline C | 14.8 mg | 3% |
| Calcium C | 917 mg | 71% |
| Iron C | 0.3 mg | 2% |
| Magnesium C | 35 mg | 8% |
| Phosphorus C | 630 mg | 50% |
| Potassium C | 129 mg | 3% |
| Zinc C | 4.5 mg | 41% |
| Copper C | 0.041 mg | 5% |
| Selenium C | 29.4 µg | 53% |
% 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 29%
- Carbohydrates 8%
- Fat 63%
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
- Protein29.9 gin the top quarter of cheese (median 22.1 g)
- Sugars0.36 gin the lowest quarter of cheese (median 1.8 g)
- Fat28.8 gabove the median for cheese (median 23.4 g)
- Saturated fat16.4 gabove the median for cheese (median 14 g)
- Sodium1,400 mgin the top quarter of cheese (median 819 mg)
- Protein per 100 kcal7.3 gprotein density, useful for comparing foods with different calorie levels
- Water26.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 6.2 g |
|---|---|
| Polyunsaturated fat C | 0.93 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.004 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.92 g |
| SFA 4:0 C | 0.56 g |
| SFA 6:0 C | 0.47 g |
| SFA 8:0 C | 0.3 g |
| SFA 10:0 C | 0.71 g |
| SFA 12:0 C | 0.81 g |
| SFA 14:0 C | 2.6 g |
| SFA 16:0 C | 7.8 g |
| SFA 18:0 C | 2.6 g |
| MUFA 18:1 C | 5.9 g |
| PUFA 18:3 C | 0.23 g |
| PUFA 20:4 C | 0.021 g |
| MUFA 16:1 C | 0.4 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.11 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.008 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 230 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 26.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 7 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Frequently asked questions
How many calories are in cheese?
100 g of cheese has 412 kcal. 1 tablespoon (5 g): about 21 kcal. 1 cubic inch (10.3 g): about 42 kcal. 1 oz (28.4 g): about 117 kcal.
Is cheese high in protein?
Cheese contains 29.9 g of protein per 100 g (60% of the 50 g Daily Value), or 1.5 g in 1 tablespoon (5 g). About 29% of its calories come from protein. Compared with other cheese, that is among the highest quarter (median 22.1 g).
How many carbs are in cheese?
Cheese has 8.4 g of total carbohydrates per 100 g, including 0 g of fiber and 0.36 g of sugars.
How much fat is in cheese?
Cheese contains 28.8 g of fat per 100 g, of which 16.4 g is saturated (82% 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 (71% DV), Vitamin B12 (58% DV), selenium (53% DV), phosphorus (50% DV) and zinc (41% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 1,400 mg of sodium, 61% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2705730. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.