Cheese, romano: Nutrition Facts
Generic food Dairy and Eggs
Cheese, romano contains 387 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 110 kcal.
Roughly 63% of its calories come from fat, with 33% from protein and 4% 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 82% of the Daily Value for calcium, 61% of the Daily Value for phosphorus and 47% of the Daily Value for Vitamin B12.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 387 kcal | |
| Total fat ? | 26.9 g | 35% |
| Saturated fat ? | 17.1 g | 86% |
| Cholesterol ? | 104 mg | 35% |
| Sodium C | 1,433 mg | 62% |
| Total carbohydrates C | 3.6 g | 1% |
| Dietary fiber ? | 0 g | 0% |
| Total sugars I | 0.73 g | |
| Protein ? | 31.8 g | 64% |
| Vitamin A C | 96 µg | 11% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D ? | 0.5 µg | 3% |
| Vitamin E I | 0.23 mg | 2% |
| Vitamin K I | 2.2 µg | 2% |
| Thiamin (B1) ? | 0.037 mg | 3% |
| Riboflavin (B2) ? | 0.37 mg | 28% |
| Niacin (B3) ? | 0.077 mg | 0.5% |
| Pantothenic acid (B5) ? | 0.42 mg | 8% |
| Vitamin B6 ? | 0.085 mg | 5% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 ? | 1.1 µg | 47% |
| Choline C | 15.4 mg | 3% |
| Calcium ? | 1,064 mg | 82% |
| Iron ? | 0.77 mg | 4% |
| Magnesium ? | 41 mg | 10% |
| Phosphorus ? | 760 mg | 61% |
| Potassium ? | 86 mg | 2% |
| Zinc ? | 2.6 mg | 23% |
| Copper ? | 0.03 mg | 3% |
| Manganese ? | 0.02 mg | 0.9% |
| Selenium C | 14.5 µg | 26% |
% 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 33%
- Carbohydrates 4%
- 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
- Protein31.8 gin the top quarter of dairy and egg products (median 9 g)
- Sugars0.73 gbelow the median for dairy and egg products (median 4.7 g)
- Fat26.9 gin the top quarter of dairy and egg products (median 8.3 g)
- Saturated fat17.1 gin the top quarter of dairy and egg products (median 3.3 g)
- Sodium1,433 mgin the top quarter of dairy and egg products (median 129 mg)
- Protein per 100 kcal8.2 gprotein density, useful for comparing foods with different calorie levels
- Water30.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 7.8 g |
|---|---|
| Polyunsaturated fat ? | 0.59 g |
Amino acids (18)
| Tryptophan ? | 0.43 g |
|---|---|
| Threonine ? | 1.2 g |
| Isoleucine ? | 1.7 g |
| Leucine ? | 3.1 g |
| Lysine ? | 2.9 g |
| Methionine ? | 0.85 g |
| Cystine ? | 0.21 g |
| Phenylalanine ? | 1.7 g |
| Tyrosine ? | 1.8 g |
| Valine ? | 2.2 g |
| Arginine ? | 1.2 g |
| Histidine ? | 1.2 g |
| Alanine ? | 0.93 g |
| Aspartic acid ? | 2 g |
| Glutamic acid ? | 7.3 g |
| Glycine ? | 0.55 g |
| Proline ? | 3.7 g |
| Serine ? | 1.8 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.28 g |
| SFA 4:0 ? | 1.4 g |
| SFA 6:0 ? | 0.51 g |
| SFA 8:0 ? | 0.27 g |
| SFA 10:0 ? | 0.67 g |
| SFA 12:0 ? | 0.91 g |
| SFA 14:0 ? | 3 g |
| SFA 16:0 ? | 7.3 g |
| SFA 18:0 ? | 2.4 g |
| MUFA 18:1 ? | 6.9 g |
| PUFA 18:3 ? | 0.31 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.41 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (8)
| Beta-carotene I | 69 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 90 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 20 IU |
| Vitamin D3 (cholecalciferol) I | 0.5 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water ? | 30.9 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 6.7 g |
| Theobromine Z | 0 mg |
| Energy ? | 1,618 kJ |
| Vitamin A, IU C | 415 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 7 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Cheese
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cheese, cottage, lowfat, 1% milkfat, lactose reduced | 74 | 12.4 g | 3.2 g | 1 g |
| Cheese, parmesan, low sodium | 451 | 41.6 g | 3.7 g | 30 g |
| Cheese, cottage, lowfat, 1% milkfat, with vegetables | 67 | 10.9 g | 3 g | 1 g |
| Cheese, mozzarella, low sodium | 280 | 27.5 g | 3.1 g | 17.1 g |
| Cheese, monterey, low fat | 313 | 28.2 g | 0.7 g | 21.6 g |
| Cheese, cottage, lowfat, 1% milkfat, no sodium added | 72 | 12.4 g | 2.7 g | 1 g |
| Cheese, pasteurized process, cheddar or American, low sodium | 376 | 22.2 g | 1.6 g | 31.2 g |
| Cheese, swiss, low sodium | 374 | 28.4 g | 3.4 g | 27.4 g |
| Cheese, swiss, low fat | 179 | 28.4 g | 3.4 g | 5.1 g |
| Cheese, muenster, low fat | 271 | 24.7 g | 3.5 g | 17.6 g |
| Cheese, mozzarella, nonfat | 141 | 31.7 g | 3.5 g | 0 g |
| Cheese, cottage, with vegetables | 95 | 10.9 g | 3 g | 4.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Queso cotija | 351 | 23.8 g | 2.7 g | 27.2 g |
| Imitation cheese, american or cheddar, low cholesterol | 390 | 25 g | 1 g | 32 g |
| Imitation cheese | 390 | 25 g | 1 g | 32 g |
| Cheese food, pasteurized process, swiss | 323 | 21.9 g | 4.5 g | 24.1 g |
| Queso Anejo, aged Mexican cheese | 373 | 21.4 g | 4.6 g | 30 g |
| Queso Asadero | 297 | 22.1 g | 2.4 g | 22.1 g |
| Cheese food, cold pack, American | 331 | 19.7 g | 8.3 g | 24.5 g |
| Queso Fresco | 298 | 18.9 g | 3 g | 23.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cheese?
100 g of cheese has 387 kcal. 1 oz (28.4 g): about 110 kcal. 5 package, 5 oz (142 g): about 550 kcal.
Is cheese high in protein?
Cheese contains 31.8 g of protein per 100 g (64% of the 50 g Daily Value), or 9 g in 1 oz (28.4 g). About 33% 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 3.6 g of total carbohydrates per 100 g, including 0 g of fiber and 0.73 g of sugars.
How much fat is in cheese?
Cheese contains 26.9 g of fat per 100 g, of which 17.1 g is saturated (86% 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 (82% DV), phosphorus (61% DV), Vitamin B12 (47% DV), Riboflavin (B2) (28% DV) and selenium (26% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 1,433 mg of sodium, 62% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, 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: SR Legacy, record 171249. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.