2 tablespoon (medium) of Grated Parmesan Cheese (10 g) has 43 calories. That works out to 431 calories per 100 g. It contains 0.4 g of carbs, 3.8 g of protein, 2.9 g of fat and 0 g of fiber. Its 118.4 mg of Calcium covers 12% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Grated Parmesan Cheese?

Grated Parmesan Cheese is aged, hard cheese from Italy, finely shredded into dry, irregular grains. It has a deeply savoury, salty flavour and a firm texture that softens quickly over hot food. In Italy and in kitchens around the world, it is commonly scattered over pasta, risotto, soups and salads, or stirred into sauces and breadcrumbs. Its concentrated taste means a small sprinkle can add plenty of character.

It is rich in protein and calcium, but also relatively high in fat, so it works well as a flavourful finishing cheese rather than the main part of a meal. Pair it with tomato-based dishes, vegetables or a simple green salad, and add it gradually if you are keeping the overall dish lighter.

Grated Parmesan Cheese Nutrition Facts

Selected: 100 g

431

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

38g

· 76% DV

Fat

29g

· 37% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 4% · Protein 35% · Fat 61%

Grated Parmesan Cheese Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

Vitamin A

330µg · 37% DV

0.35mg · 27% DV

0.35mg · 7% DV

Minerals

Calcium

1184mg · 118% DV

Phosphorus

706mg · 101% DV

Sodium

1800mg · 78% DV

Zinc

3mg · 27% DV

How Nutritious Is Grated Parmesan Cheese?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

30/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Grated Parmesan Cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Grated Parmesan Cheese

To burn the 431 calories in 100 g:

🚶

107min

Walking (5 km/h)

🏃

44min

Running (8 km/h)

🚴

59min

Cycling

🏊

50min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Grated Parmesan Cheese Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Grated Parmesan Cheese Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Grated Parmesan Cheese Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Grated Parmesan Cheese Fat Profile

SATURATED

18.9g

MONOUNSATURATED

8.7g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 3.1:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Grated Parmesan Cheese

🥒

Tzatziki

60 kcal

🧀

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402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

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61 kcal

🥛

Cream

340 kcal

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White Cheese

270 kcal

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Frequently Asked Questions About Grated Parmesan Cheese

How do you use grated Parmesan cheese?

Grated Parmesan cheese adds a savory finish to pasta, risotto, soups, salads, and roasted vegetables. Sprinkle it over a finished dish or stir it into a warm sauce; its concentrated flavor means a small amount can go a long way.

Is freshly grated Parmesan cheese better than pre-grated Parmesan cheese?

Freshly grated Parmesan cheese usually has a stronger aroma and a softer, less dry texture than packaged grated Parmesan cheese. Packaged cheese is convenient and may contain anti-caking ingredients, so check its ingredient list if you want to know exactly what is included.

How should you store grated Parmesan cheese after opening?

Store opened grated Parmesan cheese tightly sealed in the refrigerator, following the package directions. Keep it dry and use a clean, dry utensil to prevent moisture from getting into the container and causing clumps or faster spoilage.

Does grated Parmesan cheese melt?

Yes, grated Parmesan cheese softens and melts when heated, but it does not become stretchy like mozzarella. Stir it into warm pasta or sauce, or sprinkle it over a hot dish; direct, prolonged high heat can make it clump or turn greasy.

Can you freeze grated Parmesan cheese?

Yes, grated Parmesan cheese can be frozen in an airtight container or freezer bag. It may clump or lose some of its original texture after thawing, so frozen grated Parmesan cheese works especially well stirred into hot dishes.

What can you use instead of grated Parmesan cheese?

Grated Grana Padano is a close substitute for grated Parmesan cheese, while Pecorino Romano gives a sharper, saltier result. Start with less Pecorino than the recipe calls for and adjust to taste, since its flavor can be more intense.

Can you make grated Parmesan cheese at home?

Yes, you can make grated Parmesan cheese by grating a firm, cold piece of Parmesan just before using it. A fine grater produces a fluffy topping, while larger holes make thicker shreds that hold their texture in salads and baked dishes.

Why does grated Parmesan cheese clump in the package?

Grated Parmesan cheese clumps when moisture gets into the package or when it is left open. Seal it tightly after each use, keep it refrigerated as directed, and avoid using a damp spoon or letting condensation enter the container.

Does grated Parmesan cheese go bad?

Yes, grated Parmesan cheese can go bad, especially if it has been exposed to moisture or stored improperly. Discard it if you notice an unusual odor, visible mold, or a marked change in appearance; follow the package date and storage instructions.

Why is grated Parmesan cheese so salty?

Grated Parmesan cheese tastes salty because Parmesan is a hard, aged cheese with a concentrated flavor, and salt is used in its production. Add it gradually to a recipe and taste before adding extra salt, particularly in pasta sauces and soups.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026