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Cheddar vs Parmesan

By our estimate, Parmesan is more filling per calorie than Cheddar: 2 versus 1 out of 5. Parmesan provides more protein per calorie: 9.1 g per 100 kcal, versus 5.7 g for Cheddar.

Two aged cheeses.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 173414 and 170848

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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 and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Cheddar cheese; Parmesan, hard.
NutrientCheddarserving: 30 g (1 oz)Parmesanserving: 30 g (1 oz)Difference
Calories403 kcal per 100 g (3.5 oz)121 kcal per serving392 kcal per 100 g (3.5 oz)118 kcal per serving−11 kcal per 100 g (3.5 oz)−3 kcal per serving
Protein22.9 g per 100 g (3.5 oz)6.9 g per serving35.8 g per 100 g (3.5 oz)10.7 g per serving+12.9 g per 100 g (3.5 oz)+3.9 g per serving
Carbohydrates3.4 g per 100 g (3.5 oz)1 g per serving3.2 g per 100 g (3.5 oz)1 g per serving−0.1 g per 100 g (3.5 oz)0 g per serving
of which sugars0.5 g per 100 g (3.5 oz)0.1 g per serving0.1 g per 100 g (3.5 oz)0 g per serving−0.4 g per 100 g (3.5 oz)−0.1 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat33.3 g per 100 g (3.5 oz)10 g per serving25 g per 100 g (3.5 oz)7.5 g per serving−8.3 g per 100 g (3.5 oz)−2.5 g per serving
of which saturated18.9 g per 100 g (3.5 oz)5.7 g per serving14.8 g per 100 g (3.5 oz)4.4 g per serving−4.1 g per 100 g (3.5 oz)−1.2 g per serving
Water36.8 g per 100 g (3.5 oz)11 g per serving30 g per 100 g (3.5 oz)9 g per serving−6.8 g per 100 g (3.5 oz)−2 g per serving
Protein per 100 kcal5.7 g9.1 g+3.5 g
Estimated satiety (1 to 5)1 / 52 / 5+1

In bold, the value more favorable to satiety when the gap is clear. Difference: Parmesan minus Cheddar. Source: USDA FDC 173414 and 170848.

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.

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.

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