Nutrition for Parmesan Cheese
Calories, Protein, Vitamins and More
Parmesan Cheese Nutrition Summary
One cup of parmesan cheese (88 grams or 3.1 oz) contains 345 calories and 31.5 grams of protein. Parmesan cheese consist of 30% water, 3% carbohydrates, 36% protein, and 25% fat.Parmesan cheese is an excellent source of many nutrients, including protein, Vitamin A, calcium and Vitamin B12. It also contains significant amounts of magnesium, riboflavin, zinc, phosphorus and selenium.
In one cup of parmesan cheese:
- Calories: 345
- Protein: 31.5 g
- Sugar: 0.1 g
- Fat: 22 g, (Saturated: 13.1 g)
- Cholesterol: 59.8 mg
- Sodium: 1034 mg
See the Parmesan Cheese Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cheese, parmesan, hard.
Calories in Parmesan Cheese
Parmesan cheese has 345 calories per cup or 392 calories for every 100 grams. Most of its calories are from fat and protein.59% of calories in parmesan cheese are from fat, 38% of calories are from protein and 3% of calories are from carbohydrates.
Calories from Carbs
A small portion, or 3% the calories in parmesan cheese are from carbohydrates.
The carbs in parmesan cheese are mostly in the form of sugar (100%).
- Sugar: 0.1 g
Calories from Fat
The majority, or 59% of the calories in Parmesan Cheese are from fat. Parmesan cheese is high in total fat, with 22 grams or 34% of recommended daily values per cup. Most of the fat in parmesan cheese are saturated and it contains a high amount of saturated fat, about 70% of recommended daily values.
Parmesan cheese contains 59.8 mg of cholesterol and no trans-fat.
Parmesan cheese contains 59.8 mg of cholesterol and no trans-fat.
- Total fat: 22 g
- Cholesterol: 59.8 mg
- Saturated fat: 13.1 g
- Monounsaturated fat: 6.6 g
- Polyunsaturated fat: 0.5 g
Omega-3 and Omega-6 in Parmesan Cheese
Parmesan cheese is a source of healthy omega-3 fatty acids, containing a total of 0.26 grams for every cup. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 0.26 g
Also a source of omega-6 fatty acids, every cup of parmesan cheese contains a total of 0.2 grams of omega-6. In addition, a large portion of the omega-6 in parmesan cheese comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.24 g
Calories Similar to Parmesan Cheese
Some other dairy or egg products with similar calories to parmesan cheese by weight:- Cheese: -7 calories
- Cheddar Cheese: +10 calories
- Heavy Cream: -46 calories
- Egg Yolk: -62 calories
Protein in Parmesan Cheese
An excellent source of protein, a single cup of Parmesan Cheese contains 63% of recommended daily values or 31.5 grams of protein. In addition, parmesan cheese is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.- Protein: 31.46 g
- Tryptophan: 0.42 g
- Threonine: 1.16 g
- Isoleucine: 1.67 g
- Leucine: 3.04 g
- Lysine: 2.91 g
- Methionine: 0.84 g
- Phenylalanine: 1.69 g
- Valine: 2.16 g
- Histidine: 1.22 g
Protein Similar to Parmesan Cheese
Some other dairy or egg products with similar amounts of protein to parmesan cheese by weight:Vitamins and Minerals in Parmesan Cheese
An good source of many nutrients, parmesan cheese contains abundant amounts of Vitamin A, calcium and Vitamin B12. In fact, a single cup of parmesan cheese contains 104% of recommended daily values or 1041.9 milligrams of calcium. Also an excellent source of Vitamin A, a single cup of parmesan cheese contains 26% of recommended daily values or 182.2 ug of Vitamin A.Vitamins in parmesan cheese (1 cup):
- Vitamin a: 182.2 ug
- Riboflavin: 0.3 mg
- Niacin: 0.2 mg
- Vitamin b6: 0.1 mg
- Vitamin e: 0.2 mg
- Folate: 6.2 ug
- Vitamin b12: 1.1 ug
- Vitamin k: 1.5 ug
- Calcium: 1041.9 mg
- Potassium: 81 mg
- Iron: 0.7 mg
- Magnesium: 38.7 mg
- Zinc: 2.4 mg
- Selenium: 19.8 ug
- Phosphorus: 610.7 mg
- Choline: 13.6 mg
Flavonoids and Carotenoids in Parmesan Cheese [3]
Parmesan cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of parmesan cheese:
- beta-carotene: 58 ug
Parmesan Cheese Nutrition Chart
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