Dairy & Eggs
Parmesan
Overview
Why eat Parmesan?
Parmesan is a hard, aged cheese that packs an unusual amount of protein and calcium into a small piece. A little goes a long way on pasta, soup or vegetables, and because the flavour is so concentrated, a modest grating delivers real nutrition without much on the plate.
Good to know: Parmesan is salty and rich in saturated fat, with about 333 mg sodium and 4.2 g saturated fat in a single ounce, so treat it as a seasoning rather than a snack cheese.
Strong calcium source
One ounce supplies about 336 mg of calcium, roughly 26% of the Daily Value, the mineral that keeps bones and teeth structurally sound.
Protein in small portions
At 35.75 g of protein per 100 g, Parmesan is unusually protein-dense for a cheese, supporting muscle maintenance and helping meals feel more satisfying.
Zinc, selenium and B12
Per 100 g it offers 41% DV selenium, 50% DV vitamin B12 and 25% DV zinc, which support immune function, nerves and red blood cells.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in Parmesan?
Calories
392kcal
Protein
36g
Carbs
3.2g
Fat
25g
Fiber
0g
Sugars
0.11g
Minerals
- Calcium1,184 mg91%
- Iron0.82 mg5%
- Magnesium44 mg10%
- Phosphorus694 mg56%
- Potassium92 mg2%
- Sodium1,175 mg51%
- Zinc2.8 mg25%
- Copper0.03 mg4%
- Selenium23 µg41%
Vitamins
- Vitamin A207 µg23%
- Vitamin D0.5 µg3%
- Vitamin E0.22 mg1%
- Vitamin K1.7 µg1%
- Thiamin (B1)0.04 mg3%
- Riboflavin (B2)0.33 mg26%
- Niacin (B3)0.27 mg2%
- Vitamin B60.09 mg5%
- Folate7 µg2%
- Vitamin B121.2 µg50%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Cheese, parmesan, hard” (SR Legacy, FDC ID 170848).View the USDA record ↗ (opens in a new tab).