Parmesan nutrition facts

Parmesan (1 oz, 28.35 g) has 111 calories, 10.1 g protein, 0 g fiber, 7.1 g fat. It is an excellent source of calcium (26% DV), protein (20% DV) and a good source of phosphorus and vitamin B12.

Calcium 26% DV Protein 20% DV Phosphorus 16% DV Vitamin B12 14% DV Selenium 12% DV

Nutrition Facts

Serving size1 oz (28 g)

Calories111

Total Fat 7.1g9.1%

Saturated Fat 4.2g21%

Cholesterol 19mg6.4%

Sodium 333mg14%

Total Carbohydrate 0.9g0.3%

Dietary Fiber 0g0%

Total Sugars 0g

Protein 10.1g20%

Vitamin D 0.14µg0.7%

Calcium 336mg26%

Iron 0.2mg1.3%

Potassium 26mg0.6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 38%
■ Fat 59%
■ Carbohydrate 3%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

3.7

Inflammatory profile pro-inflammatory profile

Lower is more anti-inflammatory. Percentile 94 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in parmesan

Nutrient	Per 1 oz	% Daily Value
Macronutrients
Calories	111 kcal	5.6%
Protein	10.1 g	20%
Total fat	7.1 g	9.1%
Carbohydrate	0.9 g	0.3%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fat	4.2 g	21%
Monounsaturated fat	2.1 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.08 g	no DV
Omega-6 (linoleic)	0.08 g	no DV
Cholesterol	19 mg	6.4%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.01 mg	0.9%
Riboflavin (B2)	0.09 mg	7.2%
Niacin (B3)	0.1 mg	0.5%
Pantothenic acid (B5)	0.13 mg	2.6%
Vitamin B6	0.03 mg	1.5%
Folate (DFE)	2 µg	0.5%
Vitamin B12	0.34 µg	14%
Vitamin A (RAE)	59 µg	6.5%
Vitamin E	0.06 mg	0.4%
Vitamin D	0.14 µg	0.7%
Vitamin K	0.5 µg	0.4%
Choline	4 mg	0.8%
Minerals
Sodium	333 mg	14%
Calcium	336 mg	26%
Iron	0.2 mg	1.3%
Magnesium	12 mg	3%
Phosphorus	197 mg	16%
Potassium	26 mg	0.6%
Zinc	0.8 mg	7.1%
Copper	0.01 mg	1%
Manganese	0.01 mg	0.2%
Selenium	6.4 µg	12%
Carotenoids
Beta-carotene	19 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	9 g	no DV
Amino acids
Tryptophan	0.137 g	no DV
Threonine	0.373 g	no DV
Isoleucine	0.537 g	no DV
Leucine	0.979 g	no DV
Lysine	0.937 g	no DV
Methionine	0.272 g	no DV
Phenylalanine	0.545 g	no DV
Valine	0.696 g	no DV
Histidine	0.392 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	392 kcal	20%
Protein	35.8 g	72%
Total fat	25 g	32%
Carbohydrate	3.2 g	1.2%
Fiber	0 g	0%
Sugars	0.1 g	no DV
Fats
Saturated fat	14.8 g	74%
Monounsaturated fat	7.5 g	no DV
Polyunsaturated fat	0.6 g	no DV
Omega-3 (ALA+EPA+DHA)	0.3 g	no DV
Omega-6 (linoleic)	0.27 g	no DV
Cholesterol	68 mg	23%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.04 mg	3.2%
Riboflavin (B2)	0.33 mg	26%
Niacin (B3)	0.3 mg	1.7%
Pantothenic acid (B5)	0.45 mg	9.1%
Vitamin B6	0.09 mg	5.4%
Folate (DFE)	7 µg	1.8%
Vitamin B12	1.2 µg	50%
Vitamin A (RAE)	207 µg	23%
Vitamin E	0.22 mg	1.5%
Vitamin D	0.5 µg	2.5%
Vitamin K	1.7 µg	1.4%
Choline	15 mg	2.8%
Minerals
Sodium	1,175 mg	51%
Calcium	1,184 mg	91%
Iron	0.8 mg	4.6%
Magnesium	44 mg	10%
Phosphorus	694 mg	56%
Potassium	92 mg	2%
Zinc	2.8 mg	25%
Copper	0.03 mg	3.6%
Manganese	0.02 mg	0.9%
Selenium	22.5 µg	41%
Carotenoids
Beta-carotene	66 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	30 g	no DV
Amino acids
Tryptophan	0.482 g	no DV
Threonine	1.317 g	no DV
Isoleucine	1.894 g	no DV
Leucine	3.452 g	no DV
Lysine	3.306 g	no DV
Methionine	0.958 g	no DV
Phenylalanine	1.922 g	no DV
Valine	2.454 g	no DV
Histidine	1.384 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170848 ("Cheese, parmesan, hard").

Parmesan variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Parmesan (this page)	392	35.8	25	3.2	0	0.1	92	0	1,175
Grated	420	29.6	28	12.4	0	0.1	184	0	1,750

Frequently asked questions

How many calories are in parmesan?

Parmesan has 111 calories per 1 oz (28.35 g), or 392 calories per 100 g, according to USDA FoodData Central.

How much protein is in parmesan?

10.1 g of protein per 1 oz, which is 20% of the 50 g Daily Value.

What is parmesan rich in?

Per serving, parmesan is richest in Calcium at 26% of the Daily Value, Protein (20%), Phosphorus (16%), Vitamin B12 (14%).

Is parmesan healthy?

By nutrient density, parmesan scores 20 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is pro-inflammatory profile compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More dairy and eggs

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.