Parmesan cheese, hard
The strong flavor goes a long way, and it has the most protein of any common cheese.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Parmesan cheese, hard for gym-goers
Per 100 g, parmesan cheese, hard provides 392 kcal, 35.8 g protein, 3.2 g carbohydrate (0 g fiber, 0.8 g sugars) and 25.8 g fat (16.4 g saturated). With 9.1 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 tbsp grated, about 5 g) comes to roughly 20 kcal and 1.8 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Parmesan cheese, hard
Of the common cheeses, parmesan is the most protein dense: about 35.8 g of protein and 392 kcal per 100 g. This hard, long-aged grating cheese is also exceptionally rich in calcium and very salty, at roughly 1602 mg of sodium per 100 g. The intense savory umami flavor means you usually eat it in small amounts.
In a gym diet
Treat parmesan as a flavor tool, not a protein staple. A tablespoon of grated cheese, around 5 g, adds about 20 kcal and nearly 2 g of protein. That's ideal on a cut, where a little can make chicken, vegetables and pasta far more satisfying. On a bulk, shave on more for easy calories and protein. You get more flavor per calorie than from milder cheeses.
Preparation and cooking
A microplane gives fluffy, voluminous shavings that cover more surface with less cheese. Weigh it rather than using spoon measures: finely grated parmesan is light, while coarse grating packs more cheese into a spoon.
Buying and storage
A wedge beats pre-grated tubs if you can get one. It keeps longer and often tastes better, and some shelf-stable grated products contain fillers. Wrapped well and refrigerated, a hard wedge lasts weeks to months.
Things to watch
Sodium per gram is very high, so heavy use adds up fast, especially on a salt-restricted diet. Milk allergy applies, though long aging leaves very little lactose. Traditional parmesan uses animal rennet, which matters to some vegetarians.
Meal ideas
- Cutting pasta: whole-wheat spaghetti, chicken, cherry tomatoes and grated parmesan.
- Roasted broccoli with lemon, garlic and a light shower of parmesan.
- Parmesan crisps: baked spoonfuls of grated cheese as a crunchy high-protein snack.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Calcium (91%), Vitamin B12 (50%), and Zinc (25%).
Good source (10–19% DV per 100 g): Magnesium (10%).
How it ranks among 18 Eggs & Dairy
| Protein per 100 kcal | 9.1 g | #10 of 18 |
| Protein per 100 g | 35.8 g | #1 of 18 |
| Fiber per 100 g | 0 g | #1 of 18 |
| Lowest calories per 100 g | 392 kcal | #17 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Kefir, plain, low-fat
41 kcal · P 3.8 · C 4.5 · F 1
→Egg, whole (raw)
143 kcal · P 12.6 · C 0.7 · F 9.5
→Mozzarella, part-skim
254 kcal · P 24.3 · C 2.8 · F 15.9
→Milk, skim / nonfat (vitamin D fortified)
34 kcal · P 3.4 · C 5 · F 0.1
→Ricotta, part-skim
138 kcal · P 11.4 · C 5.1 · F 7.9
→Egg, whole (hard-boiled)
155 kcal · P 12.6 · C 1.1 · F 10.6
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in parmesan cheese, hard?
Parmesan cheese, hard has about 392 kcal per 100 g, or roughly 20 kcal per 1 tbsp grated (5 g).
How much protein is in parmesan cheese, hard?
About 35.8 g of protein per 100 g and 1.8 g per 1 tbsp grated. That works out to 9.1 g per 100 kcal, so it's a moderate protein source.
Is parmesan cheese, hard good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Is parmesan vegetarian?
Traditional parmesan is made with animal rennet from calves, so strict vegetarians often skip it. Many brands sell vegetarian hard cheeses made with microbial rennet that taste similar.
Is parmesan the highest protein cheese?
It's one of the highest among common cheeses, at around 36 g of protein per 100 g. Because you eat it in small portions, though, it adds less protein to a meal than a bigger serving of cottage cheese or mozzarella.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.