Cheddar vs Parmesan: protein, calories, satiety

CheddarEstimated satiety: 1 out of 5 · 403 kcal and 22.9 g of protein per 100 g (3.5 oz)
ParmesanEstimated satiety: 2 out of 5 · 392 kcal and 35.8 g of protein per 100 g (3.5 oz)

Key differences

Parmesan provides more protein per calorie: 9.1 g per 100 kcal, versus 5.7 g for Cheddar.
Their energy density is similar: 403 kcal per 100 g for Cheddar and 392 for Parmesan.
Neither provides any fiber.

Comparison per 100 g

Values per 100 g (3.5 oz). USDA descriptions: Cheddar cheese; Parmesan, hard.
Nutrient	Cheddar, per 100 g (3.5 oz)	Parmesan, per 100 g (3.5 oz)
Calories	403 kcal	392 kcal
Protein	22.9 g	35.8 g
Carbohydrates	3.4 g	3.2 g
of which sugars	0.5 g	0.1 g
Fiber	0 g	0 g
Fat	33.3 g	25 g
of which saturated	18.9 g	14.8 g
Water	36.8 g	30 g
Protein per 100 kcal	5.7 g	9.1 g
Estimated satiety (1 to 5)	1	2

Per typical serving

With typical servings, 30 g (1 oz) of Cheddar has about 121 kcal and 6.9 g of protein, and 30 g (1 oz) of Parmesan about 118 kcal and 10.7 g.

Values per typical serving of each food.
Nutrient	Cheddar, 30 g (1 oz)	Parmesan, 30 g (1 oz)
Calories	121 kcal	118 kcal
Protein	6.9 g	10.7 g
Carbohydrates	1 g	1 g
Fiber	0 g	0 g
Fat	10 g	7.5 g

To get 20 g of protein you would need about 87 g of Cheddar (352 kcal) or about 56 g of Parmesan (219 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, Parmesan is more filling per calorie than Cheddar: 2 versus 1 out of 5.

Cheddar: Calculation: 1 (base) − 1 (high energy density: 403 kcal/100 g) + 1 (protein: 5.7 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 0 (solid food with 36.8 g of water, under 70) = 1.
Parmesan: High energy density; a lot of protein per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Cheddar

On the numbers it does not stand out from Parmesan in protein, calories, or fiber, so taste, price, or habit can decide.

Parmesan

If you want more protein per calorie: 9.1 g per 100 kcal.
If you want more protein in a typical serving: 10.7 g in 30 g (1 oz).

On a GLP-1 medication

Cheddar. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

Parmesan. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

Cheddar: every nutrient, frequently asked questions, and similar foods.
Parmesan: every nutrient, frequently asked questions, and similar foods.

See all comparisons

Sources

Sources for the data on this page, with the access date.

USDA FoodData Central: Cheese, cheddar (Includes foods for USDA's Food Distribution Program) (FDC ID 173414). U.S. Department of Agriculture, Agricultural Research Service. accessed September 23, 2026.
USDA FoodData Central: Cheese, parmesan, hard (FDC ID 170848). U.S. Department of Agriculture, Agricultural Research Service. accessed September 23, 2026.