Calories in grated Parmesan.
420 kcal per 100 g.
Cheese, parmesan, grated · SR Legacy (2018-04) · USDA FDC 171247
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 420 kcal | 420 kcal |
| Protein | 28.4 g | 28.4 g |
| Carbohydrates | 13.9 g | 13.9 g |
| Fat | 27.8 g | 27.8 g |
| Fibre | 0 g | 0 g |
| Sugars | 0.07 g | 0.07 g |
| Saturated fat | 15.4 g | 15.4 g |
| Sodium | 1,800 mg | 1,800 mg |
| Salt (calculated from sodium) | 4.5 g | 4.5 g |
| Vitamin A (RAE) | 262 ug | 262 ug |
| Vitamin D (D2 + D3) | 0.5 ug | 0.5 ug |
| Vitamin E (alpha-tocopherol) | 0.53 mg | 0.53 mg |
| Vitamin K (phylloquinone) | 1.7 ug | 1.7 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.03 mg | 0.03 mg |
| Riboflavin | 0.36 mg | 0.36 mg |
| Niacin | 0.08 mg | 0.08 mg |
| Vitamin B6 | 0.08 mg | 0.08 mg |
| Folate, total | 6 ug | 6 ug |
| Vitamin B12 | 1.4 ug | 1.4 ug |
| Potassium | 180 mg | 180 mg |
| Calcium | 853 mg | 853 mg |
| Phosphorus | 627 mg | 627 mg |
| Magnesium | 34 mg | 34 mg |
| Iron | 0.49 mg | 0.49 mg |
| Zinc | 4.2 mg | 4.2 mg |
| Selenium | 34.4 ug | 34.4 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.04 mg | 0.04 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Parmesan melts and browns without losing calories — a crust on a gratin is the same cheese with a little less water. Because it is a hard, dry cheese (about 30% water against 50%+ in mozzarella), it carries 420 kcal per 100 g and, unlike softer cheeses, does not render fat into the pan you might pour off.
Logging this food
The tablespoon of grated parmesan is 5 g and 21 kcal — small, but a generous shower over pasta is three or four of them. Shredded parmesan packs less densely than the fine grated kind, so a tablespoon weighs less; weigh the bowl once to see what your "sprinkle" actually is.
Swaps and alternatives
Parmesan is a good calorie trade because it is strong: 5 g of it flavours what 20 g of cheddar would. Nutritional yeast delivers the umami at about 40 kcal per tablespoon. Grated pecorino is close in calories; feta is lighter per 100 g (265) but used in larger crumbles.