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●Low GI

Parmesan-flavored vegan cheese Calories

Dairy-free, savory plant-based cheese alternative

CALORIES · 100 G

330kcal

GI

35low

POTASSIUM · 100 G

65mg

FIBER · 100 G

1.5g

Quick answer

2 tablespoon (grated) of Parmesan-flavored vegan cheese (14 g) has 46 calories. That works out to 330 calories per 100 g. It contains 3.2 g of carbs, 0.1 g of protein, 3.8 g of fat and 0.2 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Parmesan-flavored vegan cheese Nutrition Facts

Selected: 2 tablespoon (grated) · 14 g

46

KCAL / 14G

Carbs

3.2g

· 1% DV

Protein

0.1g

· 0% DV

Fat

3.8g

· 5% DV

Fiber

0.2g

· 1% DV

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

Calories come from: Carbs 27% · Protein 1% · Fat 72%

Parmesan-flavored vegan cheese nutrition facts table · 2 tablespoon (grated) (14 g)

NutrientAmount% DV
Calories46 kcal
Total fat3.8 g5%
Saturated fat3.08 g15%
Trans fat0 g
Sodium109 mg5%
Total carbohydrate3.2 g1%
Fiber0.2 g1%
Protein0.1 g0%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 2 Tablespoons of Grated Parmesan-flavored vegan cheese?

ServingAmountCalories
2 tablespoon (grated)14 g46 kcal
1 teaspoon (grated)3 g10 kcal
1 tablespoon (grated)7 g23 kcal
0.25 cup (grated)28 g92 kcal
1 serving (small)30 g99 kcal
1 serving (large)50 g165 kcal
½ cup (grated)56 g185 kcal
100 g100 g330 kcal
1 pack (whole)100 g330 kcal

Calculated from 330 calories per 100 g.

Frequently Asked Questions About Parmesan-flavored vegan cheese

What is Parmesan-flavored vegan cheese made of?

Its ingredients vary by brand, but many versions use plant oils, starch, salt, and savory flavorings such as yeast extract or nutritional yeast. Some also contain nuts or other plant-based ingredients, so the product’s ingredient list is the best guide.

How do you use Parmesan-flavored vegan cheese?

Use it mainly as a grated or sprinkle-on topping for pasta, risotto, soups, and salads. Its savory, salty flavor can be quite prominent, so try it on the finished dish before adding more salt to the recipe.

Can Parmesan-flavored vegan cheese replace Parmesan in recipes?

Yes, it can replace Parmesan as a finishing sprinkle in many dishes. It does not behave or taste exactly like dairy Parmesan, so start with less salt in the recipe and adjust after tasting the finished dish.

Does Parmesan-flavored vegan cheese melt?

Not necessarily; many grated versions are designed to add flavor as a topping rather than melt smoothly. How they behave in a hot dish depends on the formulation, so test a small amount before relying on it for a melted texture.

How should you store Parmesan-flavored vegan cheese after opening?

Follow the storage directions on its package. If it says to refrigerate after opening, seal it tightly and keep it chilled; dry grated products and softer products may have different requirements, including different guidance on how soon to use them.

Can you make Parmesan-flavored vegan cheese at home?

Yes, you can make a simple sprinkle-style alternative at home. Blend ground cashews or sunflower seeds with nutritional yeast and salt, pulsing until finely crumbly; stop before the mixture turns into a paste.

When should you add Parmesan-flavored vegan cheese to pasta?

Add it just before serving for a distinct topping. Stirring it into very hot pasta may soften or clump some products, and the result varies by brand. Start with a small amount because its savory flavor can be strong.

Is Parmesan-flavored vegan cheese the same as nutritional yeast?

No. Nutritional yeast is a single ingredient often used for a cheesy flavor, while Parmesan-flavored vegan cheese is a formulated product that may combine several ingredients and is sold as a sprinkle or grated topping.

Can you freeze Parmesan-flavored vegan cheese?

Some versions can be frozen, but thawing may change their texture or make them clump. Follow the manufacturer’s advice; if freezing is allowed, portion it first so you can take out only what you need.

Does Parmesan-flavored vegan cheese taste like real Parmesan?

It can offer a salty, savory flavor reminiscent of Parmesan, but it is not an exact match. Its aroma, texture, and aftertaste depend on the plant ingredients and flavorings used, and can differ noticeably between brands.

Parmesan-flavored vegan cheese Vitamins & Minerals

Vitamins

Vitamin E

0.11mg · 1% DV

B1

0mg · 0% DV

B6

0mg · 0% DV

Vitamin K

0.28µg · 0% DV

Minerals

Sodium

109mg · 5% DV

Calcium

17mg · 2% DV

Phosphorus

4.9mg · 1% DV

Copper

0.01mg · 1% DV

Potassium ⭐

9.1mg · 0% DV

Parmesan-flavored vegan cheese Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

0.1
Low

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

How to Burn Off Parmesan-flavored vegan cheese

To burn the 46 calories in 2 tablespoon (grated) (14 g):

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

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

What is Parmesan-flavored vegan cheese?

Parmesan-flavored vegan cheese is a dairy-free, plant-based alternative made to bring a salty, savoury, parmesan-like flavour to meals. It is often sold grated or in a form that can be crumbled, and is not the same product as Parmesan cheese.

Sprinkle it over pasta, soup or salad, or try it with bread and tomatoes at breakfast. Its concentrated savoury taste means a small amount can go a long way. The nutrition profile varies by brand and recipe; this version is relatively high in fat and carbohydrates, with little protein. For a lighter meal, use a modest amount and add fresh herbs, lemon zest or roasted vegetables for extra flavour.

How Nutritious Is Parmesan-flavored vegan cheese?

Nutrient density

Low

22/ 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

16/ 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.

Is Parmesan-flavored vegan cheese Processed?

NOVA 4

Ultra-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 Parmesan-flavored vegan cheese Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Parmesan-flavored vegan cheese Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Parmesan-flavored vegan cheese Fat Profile

SATURATED

3.08g

MONOUNSATURATED

0.36g

POLYUNSATURATED

0.11g

⚖️

Omega 6:3 ratio 10:1

Above the ideal 4:1 (10:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.