Parmesan: calories and nutrition facts
Parmesan has 411 kcal per 100 g. One serving, 1 Grated portion (30 g), has 123 kcal.
- Calories
- 411 kcal
- Protein
- 31.1 g
- Carbohydrates
- 1.1 g
- Fat
- 31 g
Per 100 g
Parmesan: how many calories?
Parmesan has 411 kcal per 100 g, with 31.1 g protein, 1.1 g carbs and 31 g fat. A 30 g serving (1 Grated portion) has 123 kcal. That is more than the average for Dairy (210 kcal per 100 g). Most of its calories come from fat.
Where the calories come from
- Protein30%
- Carbohydrates1%
- Fat68%
Calculate a portion
- Calories
- 123 kcal
- Protein
- 9.3 g
- Carbohydrates
- 0.3 g
- Fat
- 9.3 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| Calories | 411 kcal | 123 kcal |
| Fat | 31 g | 9.3 g |
| of which saturated fat | 20.6 g | 6.2 g |
| Carbohydrates | 1.1 g | 0.3 g |
| of which sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Protein | 31.1 g | 9.3 g |
| Sodium | 628 mg | 188 mg |
| Water | 30.4 g | 9.1 g |
| Vitamin C | 0.5 mg | 0.2 mg |
| Calcium | 980 mg | 294 mg |
| Iron | 0.1 mg | 0 mg |
| Potassium | 110 mg | 33 mg |
| Magnesium | 40 mg | 12 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(411 kcal) | 21% |
| Fat(31 g) | 44% |
| of which saturated fat(20.6 g) | 103% |
| Carbohydrates(1.1 g) | 0% |
| of which sugars(0 g) | 0% |
| Protein(31.1 g) | 62% |
| Salt(1.57 g) | 26% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- High protein (at least 20% of calories)
- Low sugars (5 g or less)
Parmesan: frequently asked questions
Parmesan: how many calories per serving?
A 30 g serving (1 Grated portion) has 123 kcal.
Parmesan: how much protein?
Parmesan contains 31.1 g of protein per 100 g, 62% of the 50 g reference intake.
Parmesan: how much fibre?
Parmesan provides 0 g of fibre per 100 g, 0% of the 25 g a day recommended by EFSA.
Parmesan: how much makes 100 kcal?
100 kcal is about 24 g of this food.
Recipes with this food
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