Calories in parmesan (grated)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of parmesan (grated) contains 420 kcal, with 28.4 g of protein, 13.9 g of carbohydrate and 27.8 g of fat.
A typical serving — 1 tablespoon, about 5 g — is roughly 21 kcal.
That is a very calorie-dense food: small amounts carry a lot of energy, and it is easy to under-count.
Nutrition facts
| Nutrient | Per 100 g | 1 tablespoon (5 g) |
|---|---|---|
| Calories | 420 kcal | 21 kcal |
| Protein | 28.4 g | 1.4 g |
| Carbohydrates | 13.9 g | 0.7 g |
| Sugars | 0.1 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 27.8 g | 1.4 g |
| Saturated fat | 15.4 g | 0.8 g |
| Cholesterol | 86 mg | 4 mg |
| Sodium | 1,804 mg | 90 mg |
| Potassium | 180 mg | 9 mg |
| Calcium | 853 mg | 43 mg |
| Iron | 0.5 mg | 0 mg |
| Vitamin C | 0 mg | 0 mg |
| Water | 23 g | 1 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 tablespoon | 5 g | 21 | 1.4 g | 0.7 g | 1.4 g |
| 1 cup | 100 g | 420 | 28.4 g | 13.9 g | 27.8 g |
Photograph it instead of looking it up
Wellix identifies parmesan on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 105 | 7.1 g | 3.5 g | 7 g |
| 50 g | 210 | 14.2 g | 7 g | 13.9 g |
| 100 g | 420 | 28.4 g | 13.9 g | 27.8 g |
| 150 g | 630 | 42.6 g | 20.9 g | 41.8 g |
| 200 g | 840 | 56.8 g | 27.8 g | 55.7 g |
| 250 g | 1,050 | 71.1 g | 34.8 g | 69.6 g |
| 300 g | 1,260 | 85.3 g | 41.7 g | 83.5 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For parmesan (grated) the split is:
- Protein: 28.4 g × 4 = 114 kcal — 27% of calories
- Carbohydrates: 13.9 g × 4 = 56 kcal — 13% of calories
- Fat: 27.8 g × 9 = 251 kcal — 60% of calories
- Most of the energy in parmesan (grated) comes from fat (60% of calories).
- With 28.4 g of protein per 100 g it counts as a high-protein food.
- That is 6.8 g of protein per 100 kcal — a useful number when protein is your target.
- It is high in sodium: 1,804 mg per 100 g.
- For 200 kcal you can eat about 50 g.
What actually changes the number
Grated parmesan is 420 kcal per 100 g — one of the densest cheeses because it is so dry — but a tablespoon weighs only 5 g and is 20 kcal. It is also 38% protein by weight.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of parmesan as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of parmesan?
100 g of parmesan (grated) contains 420 kcal (28.4 g protein, 13.9 g carbohydrate, 27.8 g fat), according to USDA reference data.
How many calories are in a serving of parmesan?
A typical serving of parmesan — 1 tablespoon, about 5 g — has roughly 21 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in parmesan?
Parmesan (grated): 28.4 g of protein per 100 g, which is high. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of parmesan equals 200 kcal?
At 420 kcal per 100 g, about 50 g of parmesan equals 200 kcal.
Can I track parmesan by taking a photo?
Yes. A photo calorie app like Wellix identifies parmesan on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 171247: "Cheese, parmesan, grated". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies parmesan on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
