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Dairy

Parmesan

Parmesan packs 392 kcal into 100 g (3.5 oz), so a typical 30 g (1 oz) serving already adds up to about 118 kcal.

Last reviewed: By USDA description: Parmesan, hard

  • 392 kcalCalories per 100 g
  • 35.8 gProtein per 100 g
  • 0 gFiber per 100 g
  • Estimated satiety: 2 out of 5

Nutrition facts

A typical 30 g (1 oz) serving provides about 118 kcal, 10.7 g of protein, and 0 g of fiber.

Values for parmesan per 100 g (3.5 oz) and per typical serving of 30 g (1 oz).
NutrientPer 100 g (3.5 oz)Per serving (30 g (1 oz))
Calories392 kcal118 kcal
Protein35.8 g10.7 g
Carbohydrates3.2 g1 g
of which sugars0.1 g0 g
Fiber0 g0 g
Fat25 g7.5 g
of which saturated14.8 g4.4 g
Water30 g9 g

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

Satiety

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.

What to keep in mind on a GLP-1 medication

High in protein
It has at least 10 g of protein per 100 g and 6 g per 100 kcal. Protein is the most filling nutrient per calorie and helps preserve muscle mass during weight loss, which matters especially when a GLP-1 medication reduces your appetite.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.
High energy density
It has more than 300 kcal per 100 g: a lot of energy in a small volume, so it is less filling per calorie. That does not make it a bad food; when your appetite is very low, a small serving can help you meet your needs.

Frequently asked questions about parmesan

How many grams of protein are in a 30 g (1 oz) serving of parmesan?

100 g (3.5 oz) of parmesan has 35.8 g of protein. A typical 30 g (1 oz) serving has about 10.7 g of protein. That is 9.1 g of protein per 100 kcal, which is why it carries our “High in protein” tag.

How many kcal are in a 30 g (1 oz) serving of parmesan?

100 g (3.5 oz) of parmesan has 392 kcal. A typical 30 g (1 oz) serving has about 118 kcal. That is a high energy density.

Does parmesan keep you full?

Not very filling for the calories it provides: our estimated satiety score is 2 out of 5. It is based on: high energy density; a lot of protein per calorie. It is an estimate based on its composition, not a measurement in people.

How does parmesan fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?

Based on our tags, this is what matters about parmesan on a GLP-1 medication. “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.

What is a typical serving of parmesan?

We use 30 g (1 oz) as a typical serving. That amount provides about 118 kcal, 10.7 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

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

  1. USDA FoodData Central: Cheese, parmesan, hard (FDC ID 170848). U.S. Department of Agriculture, Agricultural Research Service. accessed .