How much protein is in Parmesan?

One ounce of Parmesan (28 g) has 10 g of protein (111 kcal); 100 g has 35.8 g.

Feast Factsper 100 g

PER 100 GProtein

35.8g

Calories392

Carbohydrate3.2g

Fiber0g

Sugars0.1g

Fat25g

Saturated14.8g

Sodium1175 mg

9.1 g protein per 100 kcal · USDA FoodData Central

Protein verdictGood protein source

9.1 g of protein per 100 kcal (37% of its calories): 5–10 g is good on our scale.

25 g of protein from Parmesan alone takes 70 g (about 2½ oz) and 274 kcal.

#1 of 37 in Dairy & cheese for protein per 100 g, #10 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in Parmesan per portion
Portion	Protein	kcal	Carbs	Fat
100 g	35.8 g	392	3.2 g	25 g
1 oz (28 g)	10 g	111	0.9 g	7.1 g
1 cup (100 g)	36 g	392	3.2 g	25 g
1 tbsp (6.3 g)	2.2 g	25	0.2 g	1.6 g

One ounce of Parmesan (28 g) is 8% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Most of its calories come from fat: about 57%.

One ounce of Parmesan (28 g) also has 4.2 g of saturated fat (21% of the 20 g Daily Value).

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all 4.

Parmesan compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Parmesan	35.8 g	392	9.1 g
Pecorino Romano	31.8 g	387	8.2 g
Monterey Jack	24.5 g	373	6.6 g
Mexican cheese blend	23.5 g	384	6.1 g
Cheddar	22.9 g	403	5.7 g

All 200 foods →

Recipes with Parmesan

27 recipes in the Feast Mode library use Parmesan, macros computed the same way.

Across the 27 library recipes that use it, a serving has 8 g of Parmesan on average, which brings 2.9 g of protein: 6% of the dish’s protein. It carries the most in Spinach Artichoke Dip, at 14% of the protein.

60G
PROTEIN

Cajun Chicken Alfredo

35 min · 603 kcal

59G
PROTEIN

Creamy Cajun Tomato Pasta with Crispy Chicken

45 min · 637 kcal

58G
PROTEIN

Air Fryer Chicken Parmesan

50 min · 595 kcal

57G
PROTEIN

Creamy Chicken and Mushroom Orzo

45 min · 609 kcal

56G
PROTEIN

Chicken Caesar Wraps

30 min · 501 kcal

56G
PROTEIN

Marry Me Chicken Pasta

35 min · 596 kcal

54G
PROTEIN

Crispy Gnocchi with Chicken and Spinach

45 min · 610 kcal

54G
PROTEIN

Pesto Chicken Pasta

35 min · 592 kcal

Questions

How much protein is in an ounce of Parmesan?

One ounce of Parmesan (28 g) has 10 g of protein and 111 kcal, with 0.9 g of carbohydrate and 7.1 g of fat.

How much protein is in 100 g of Parmesan?

100 g of Parmesan has 35.8 g of protein, 392 kcal, 3.2 g of carbohydrate and 25 g of fat (USDA FoodData Central 170848).

Is Parmesan a good source of protein?

Good protein source: 9.1 g of protein per 100 kcal (37% of its calories): 5–10 g is good on our scale. Getting 25 g of protein from Parmesan alone takes 70 g (about 2½ oz) and 274 kcal.

Which has more protein, Parmesan or Pecorino Romano?

Parmesan, with 35.8 g of protein per 100 g against 31.8 g for Pecorino Romano. Per 100 kcal: Parmesan 9.1 g, Pecorino Romano 8.2 g.

Source: USDA FoodData Central, SR Legacy 170848: “Cheese, parmesan, hard”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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