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[N]extrient

Cheese Parmesan Hard

SR Legacy·Comprehensive Reference Data

Cheese, parmesan, hard

Dairy and Egg Products

A 100g serving covers 91% of the daily recommended Calcium, making Cheese Parmesan Hard one of the more concentrated dietary sources of this nutrient. Both protein (35.8g) and fat (25g) are substantial, making Cheese Parmesan Hard a calorie-efficient source of both macronutrients. Cheese Parmesan Hard packs 392 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 1175mg per 100g (51% DV), relevant for anyone on a low-sodium or DASH diet. Nutritionally broad, Cheese Parmesan Hard delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories392KCAL
Protein35.8G
Fat25G
Carbs3.2G
Fiber0G

Calorie Distribution

381kcal
  • Protein38%35.8 g
  • Fat59%25 g
  • Carbs3%3.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water30.0G
Energy392KCAL
Protein35.8G
Total lipid (fat)25.0G
Carbohydrate, by difference3.2G
Fiber, total dietary0G
Total Sugars0.11G
Cholesterol68.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.04MG
Riboflavin0.33MG
Niacin0.27MG
Vitamin B-60.09MG
Folate, total7.0UG
Vitamin B-121.2UG
Vitamin A, RAE207UG
Vitamin E (alpha-tocopherol)0.22MG
Vitamin D (D2 + D3)0.50UG
Vitamin K (phylloquinone)1.7UG
Calcium, Ca1184MG
Iron, Fe0.82MG
Magnesium, Mg44.0MG
Phosphorus, P694MG
Potassium, K92.0MG
Sodium, Na1175MG
Zinc, Zn2.8MG
Copper, Cu0.03MG
Manganese, Mn0.02MG
Selenium, Se22.5UG
Energy1641kJ
Ash6.0G
Pantothenic acid0.45MG
Folic acid0UG
Folate, food7.0UG
Folate, DFE7.0UG
Choline, total15.4MG
Vitamin B-12, added0UG
Retinol201UG
Carotene, beta66.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU781IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units19.0IU
Vitamin D3 (cholecalciferol)0.50UG
Fatty acids, total saturated14.8G
SFA 4:01.3G
SFA 6:00.49G
SFA 8:00.26G
SFA 10:00.65G
SFA 12:00.87G
SFA 14:02.9G
SFA 16:07.0G
SFA 18:02.3G
Fatty acids, total monounsaturated7.5G
MUFA 16:10.39G
MUFA 18:16.7G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.57G
PUFA 18:20.27G
PUFA 18:30.30G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.48G
Threonine1.3G
Isoleucine1.9G
Leucine3.5G
Lysine3.3G
Methionine0.96G
Cystine0.23G
Phenylalanine1.9G
Tyrosine2.0G
Valine2.5G
Arginine1.3G
Histidine1.4G
Alanine1.0G
Aspartic acid2.2G
Glutamic acid8.2G
Glycine0.62G
Proline4.2G
Serine2.1G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cubic inch (10.3g)403.7g2.6g0.3g
oz (28.35g)11110.1g7.1g0.9g
package (5 oz) (142g)55750.8g35.5g4.6g

Scaled from Cheese Parmesan Hard's per-100g values using USDA portion data.

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70 kcal1g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Cheese Parmesan Shredded

415 kcal37.86g protein

Cheese Mozzarella Part Skim Milk

254 kcal24.26g protein

Cheese Provolone Reduced Fat

274 kcal24.7g protein

Cheese Romano

387 kcal31.8g protein

Cheese Cheddar Reduced Fat (includes Foods for Usda's Food Distribution Program)

316 kcal27.35g protein

Cheese Monterey Low Fat

313 kcal28.2g protein

Nutrient Highlights

  • Cheese Parmesan Hard is a excellent source of Calcium (91% DV) — see top foods ranked by Calcium
  • Cheese Parmesan Hard is a excellent source of Protein (72% DV) — see top foods ranked by Protein
  • Cheese Parmesan Hard is a excellent source of Sodium (51% DV) — see top foods ranked by Sodium
  • Cheese Parmesan Hard is a excellent source of Zinc (25% DV) — see top foods ranked by Zinc
  • Cheese Parmesan Hard is a good source of Magnesium (10% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • At 1175mg of sodium per 100g, Cheese Parmesan Hard should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Cheese Parmesan Hard fits well in high-protein, low-carb eating patterns with 35.8g protein and only 3.2g carbs per 100g. See the High-Protein, Low-Carb Guide.

Rankings Among 8,262 USDA Foods

  • Calcium: top <1% (#1 of 8,262)
  • Protein: top 1% (#83 of 8,262)
  • Sodium: top 3% (#248 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories392
% Daily Value*
Total Fat 25.0G32%
Cholesterol 68.0MG23%
Sodium 1175MG51%
Total Carbohydrate 3.2G1%
Dietary Fiber 0G0%
Total Sugars 0.11G
Protein 35.8G72%
Vitamin D 0.50UG3%
Calcium 1184MG91%
Iron 0.82MG5%
Potassium 92.0MG2%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170848.

View on USDA FoodData Central →