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Parmigiano cheese Calories
Aged hard Italian cheese exceptionally rich in protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (grated) of Parmigiano cheese (5 g) has 22 calories. That works out to 431 calories per 100 g. It contains 0.2 g of carbs, 1.9 g of protein, 1.5 g of fat and 0 g of fiber. Its 59.2 mg of Calcium covers 6% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Parmigiano cheese Nutrition Facts
Selected: 1 tablespoon (grated) · 5 g
22
KCAL / 5G
Carbs
0.2g
· 0% DV
Protein
1.9g
· 4% DV
Fat
1.5g
· 2% DV
Fiber
0g
· 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%
Parmigiano cheese nutrition facts table · 1 tablespoon (grated) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.92 g | 5% |
| Trans fat | 0.05 g | |
| Sodium | 80 mg | 3% |
| Total carbohydrate | 0.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 1.9 g | 4% |
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 1 Tablespoon of Grated Parmigiano cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (grated) | 5 g | 22 kcal |
| 1 teaspoon (grated) | 2 g | 9 kcal |
| 2 tablespoon (grated) | 10 g | 43 kcal |
| 1 piece (small) | 15 g | 65 kcal |
| 1 piece (medium) | 30 g | 129 kcal |
| 1 serving (medium) | 30 g | 129 kcal |
| 1 piece (large) | 50 g | 216 kcal |
| 100 g | 100 g | 431 kcal |
| 1 cup (grated) | 100 g | 431 kcal |
Calculated from 431 calories per 100 g.
Frequently Asked Questions About Parmigiano cheese
Is Parmigiano cheese the same as Parmesan?
Often, but not always. “Parmesan” is commonly used for hard, aged cheeses in the same style, while Parmigiano-Reggiano is a protected cheese made under specific rules in designated Italian regions. A cheese called Parmesan is not necessarily Parmigiano-Reggiano.
Why does Parmigiano cheese have white crystals in it?
Those crunchy white specks are usually crystals of tyrosine, an amino acid that forms as the cheese matures. They are a normal feature of well-aged Parmigiano cheese, not salt crystals or a sign that the cheese has spoiled.
Can you eat the rind of Parmigiano cheese?
Yes, the natural rind is edible, but it is very hard and is often better used to flavor soups, beans, or sauces. Check that it has no wax or other coating, and remove any printed or marked portion if the producer says not to eat it.
Is Parmigiano cheese suitable for vegetarians?
Traditional Parmigiano-Reggiano is made with animal rennet, so it is not vegetarian. Other cheeses sold as Parmigiano-style may use different rennet; look for a clear vegetarian label if that matters to you.
Is Parmigiano cheese low in lactose?
Yes, aged Parmigiano cheese is generally very low in lactose because most of the milk sugar is broken down during cheesemaking and aging. Many people with lactose intolerance tolerate it, but it still contains milk proteins and is not suitable for a milk allergy.
What can I use instead of Parmigiano cheese?
Grana Padano is the closest common substitute, with a similar firm texture and savory flavor, though it is often milder. Pecorino Romano also works, but it is sharper and saltier, so reduce the added salt in your recipe.
How should you store Parmigiano cheese after opening?
Wrap Parmigiano cheese in cheese paper or parchment, then keep it in a sealed container in the refrigerator. This helps prevent it from drying out or absorbing other food odors; keep it away from warm areas and use clean utensils when handling it.
Can you freeze Parmigiano cheese?
Yes, Parmigiano cheese freezes well for cooking, though it may become drier and more crumbly after thawing. Grate it before freezing in an airtight container, then add it straight from frozen to sauces, soups, or pasta.
How do you melt Parmigiano cheese into pasta sauce without it clumping?
Take the pan off the heat, finely grate the Parmigiano cheese, and stir it in gradually with a little warm pasta water. Adding it over high heat or all at once can make the cheese seize into clumps instead of forming a smooth sauce.
Can you eat Parmigiano cheese during pregnancy?
Generally, yes: hard, long-aged cheeses such as Parmigiano cheese are considered lower-risk choices for listeria than soft cheeses, even when made with unpasteurized milk. Store it properly, and ask your clinician if your pregnancy care team has given you specific food restrictions.
Parmigiano cheese Vitamins & Minerals
Vitamins
B12
0.1µg · 4% DV
B2
0.02mg · 2% DV
Vitamin A
10.35µg · 1% DV
B5
0.02mg · 0% DV
Minerals
Calcium
59mg · 6% DV
Phosphorus
35mg · 5% DV
Sodium
80mg · 3% DV
Selenium
1.1µg · 2% DV
Potassium ⭐
4.6mg · 0% DV
Parmigiano cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Parmigiano cheese
To burn the 22 calories in 1 tablespoon (grated) (5 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.
What is Parmigiano cheese?
Parmigiano cheese is a firm, aged Italian cheese made from cow’s milk. Its flavour grows savoury and concentrated as it matures, and its texture makes it easy to grate or break into small shards. In Italy it is commonly grated over pasta, risotto and soups, or served in pieces with fruit, bread or a glass of wine. Elsewhere, it works just as well in salads, omelettes and simple vegetable dishes.
It is notably rich in protein and calcium, while its strong flavour means a little can go a long way; 100 g provides 38 g of protein. Use a modest grating to add savouriness without making a dish too heavy, or pair small pieces with fresh fruit for a simple snack.
How Nutritious Is Parmigiano cheese?
Nutrient density
High
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
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 Parmigiano cheese Processed?
NOVA 3
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 Parmigiano cheese Contain Allergens?
Contains these allergens:
Which Diets Is Parmigiano cheese Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Parmigiano cheese Fat Profile
SATURATED
0.92g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.