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Parmesan: Calorie Count & Nutritional Breakdown

Parmesan contains 392 kcal per 100g, with 35.8g of protein, 3.2g of carbohydrates, and 25.8g of fat. High in protein and low in carbohydrates, a natural fit for a keto diet. Suitable for those following a vegetarian diet.

  • Contains: Dairy
  • Dietary: Keto, Halal, Kosher, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.82mg, Calcium 1,184.0mg, Vitamin C 0.0mg
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Nutritional Overview

Parmesan is a dairy or egg-based product that forms a staple part of many diets. Per 100g serving, it provides 392 kcal of energy, 35.8g of protein, 3.2g of carbohydrates, and 25.8g of fat.

It is a good source of protein, providing 35.8g per 100g (around 37% of its energy), approximately 72% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 25.8g per 100g (17.3g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

With only 0.8g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

With 1,184mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

Parmesan is suitable for ketogenic (with only 3.2g of carbs per 100g), vegetarian, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Wondering how Parmesan fits your daily goal? At 392 kcal per 100g, our free diet calorie calculator works it out for you in seconds.

Frequently Asked Questions

How many calories are in Parmesan?

Parmesan contains 392 kcal per 100g, which is approximately 20% of the recommended daily intake of 2,000 kcal for an average adult.

Is Parmesan high in protein?

Yes, Parmesan provides 35.8g of protein per 100g (around 37% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Parmesan provides 72% of this.

Is Parmesan high in fat?

Yes, according to FSA traffic-light guidelines, Parmesan is classified as high in fat with 25.8g per 100g (the threshold is 17.5g). Of this, 17.3g is saturated fat.

Is Parmesan low in sugar?

Yes, Parmesan has only 0.8g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Parmesan high in salt?

Parmesan contains 1.60g of salt per 100g, which the FSA classifies as high (above 1.5g per 100g). The recommended daily maximum for adults is 6g. A 100g serving provides 27% of this.

Is Parmesan keto-friendly?

Yes, with only 3.2g of carbohydrates per 100g, Parmesan fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Parmesan suitable for vegetarians?

Yes, Parmesan is suitable for a vegetarian diet, though it is not vegan as it may contain dairy, eggs, or other animal by-products.

Is Parmesan halal?

Yes, Parmesan is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Parmesan contain any allergens?

Yes, Parmesan contains the following allergens: dairy. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Parmesan a good source of calcium?

Parmesan provides 1,184mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines
  6. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets
  7. British Heart Foundation — heart-healthy eating advice and dietary guidance

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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