Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🧀
Dairy-free, savory plant-based cheese alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0 g | |
| Sodium | 109 mg | 5% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 0.1 g | 0% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (grated) | 14 g | 46 kcal |
| 1 teaspoon (grated) | 3 g | 10 kcal |
| 1 tablespoon (grated) | 7 g | 23 kcal |
| 0.25 cup (grated) | 28 g | 92 kcal |
| 1 serving (small) | 30 g | 99 kcal |
| 1 serving (large) | 50 g | 165 kcal |
| ½ cup (grated) | 56 g | 185 kcal |
| 100 g | 100 g | 330 kcal |
| 1 pack (whole) | 100 g | 330 kcal |
Calculated from 330 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 46 calories in 2 tablespoon (grated) (14 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
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.
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.
No known major allergens
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
SATURATED
3.08g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.