Parmesan
Packaged product Dairy and Eggs Marks & Spencer
Parmesan contains 402 kcal per 100 g. A serving, 1 serving, 30 g (30 g) provides about 121 kcal.
Roughly 67% of its calories come from fat, with 33% from protein and 0% from carbohydrates (estimated with general energy factors).
That is close to the median for dairy and eggs on FoodFactly (400 kcal per 100 g).
100 g provides 20% of the Daily Value for Vitamin B12, 16% of the Daily Value for iodine and 14% of the Daily Value for Riboflavin (B2).
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 402 kcal | |
| Total fat L | 29.7 g | 38% |
| Saturated fat L | 19.6 g | 98% |
| Cholesterol L | 2.5 mg | 0.8% |
| Sodium L | 629 mg | 27% |
| Total carbohydrates L | 0 g | 0% |
| Dietary fiber L | 0 g | 0% |
| Total sugars L | 0 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 32.4 g | 65% |
| Vitamin A L | 1.8 µg | 0.2% |
| Vitamin C L | 1.3 mg | 1% |
| Vitamin D L | 0.075 µg | 0.4% |
| Vitamin E L | 0.009 mg | 0.1% |
| Thiamin (B1) L | 0.043 mg | 4% |
| Riboflavin (B2) L | 0.18 mg | 14% |
| Niacin (B3) L | 0.092 mg | 0.6% |
| Pantothenic acid (B5) L | 0.36 mg | 7% |
| Vitamin B6 L | 0.044 mg | 3% |
| Folate (B9) L | 4.9 µg | 1% |
| Vitamin B12 L | 0.49 µg | 20% |
| Calcium L | 123 mg | 9% |
| Iron L | 0.03 mg | 0.2% |
| Magnesium L | 11.6 mg | 3% |
| Phosphorus L | 99 mg | 8% |
| Potassium L | 157 mg | 3% |
| Zinc L | 0.42 mg | 4% |
| Copper L | 0.012 mg | 1% |
| Manganese L | 0.006 mg | 0.2% |
| Selenium L | 1.7 µg | 3% |
| Iodine L | 24.3 µg | 16% |
% 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%
- Fat 67%
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
- Protein32.4 gabove the median for dairy and eggs (median 32.1 g)
- Saturated fat19.6 gbelow the median for dairy and eggs (median 20 g)
- Sodium629 mgin the lowest quarter of dairy and eggs (median 640 mg)
- Protein per 100 kcal8.1 gprotein density, useful for comparing foods with different calorie levels
- Water90.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (1)
| Monounsaturated fat L | 9.3 g |
|---|
Sugars and starch (1)
| Starch L | 0 g |
|---|
Carotenoids (1)
| Beta-carotene L | 7 µg |
|---|
Other components (2)
| Water L | 90.8 g |
|---|---|
| Alcohol L | 0 g |
Product details
- Brand
- Marks & Spencer
- Barcode
- 00562003
- Quantity
- 200 g
- Label serving
- 1 serving (30 g)
- Category
- Parmigiano-Reggiano
- Packaging
- en:mixed-plastic-packet
- Nutri-Score
- D as computed by Open Food Facts
- NOVA group
- 3 processing level (1 to 4), as classified by Open Food Facts
Ingredients
Milk.
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Ingredient guides: Milk
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Parmigiano Reggiano Tesco | 402 | 32.4 g | 0 g | 29.7 g |
| Parmigiano Reggiano Ocado | 402 | 32 g | 0 g | 30 g |
| Parmesan Wedge Co Op | 402 | 32 g | 0 g | 30 g |
| Parmigiano Reggiano DOP Waitrose | 402 | 32.4 g | 0 g | 29.7 g |
| Parmigiano Reggiano Essential Waitrose | 402 | 32.4 g | 0 g | 29.7 g |
| Parmigiano Reggiano PDO Medium Fat Hard Cheese Sainsbury's | 402 | 32.4 g | 0.5 g | 29.7 g |
| Tomato And Basil Pasta Sauce Asda | 402 | 32.4 g | 0 g | 29.7 g |
| Parmigiano Reggiano Dunnes Stores | 402 | 32 g | 0 g | 30 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Parmesan?
100 g of Parmesan has 402 kcal. Serving, 1 serving, 30 g (30 g): about 121 kcal.
Is Parmesan high in protein?
Parmesan contains 32.4 g of protein per 100 g (65% of the 50 g Daily Value), or 9.7 g in serving, 1 serving, 30 g (30 g). About 33% of its calories come from protein. Compared with other dairy and eggs, that is above the median (median 32.1 g).
How many carbs are in Parmesan?
Parmesan has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.
How much fat is in Parmesan?
Parmesan contains 29.7 g of fat per 100 g, of which 19.6 g is saturated (98% of the Daily Value).
What vitamins and minerals does Parmesan contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (20% DV), iodine (16% DV) and Riboflavin (B2) (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Parmesan?
100 g contains 629 mg of sodium, 27% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated June 10, 2026. 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
- Open Food Facts, record 00562003. License: ODbL 1.0 (Open Food Facts). Source record dated June 10, 2026. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.