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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.

USDA description: Parmesan, hard

  • High in protein
  • Nutritious in small servings
  • High energy density

Estimated satietyHow it is calculated

Starting point+1
High energy density−1
A lot of protein per calorie+2

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
7 primary
Data
USDA FDC 170848

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Nutrition facts

Calories
118 kcal per serving
392 kcal per 100 g (3.5 oz)
Protein
10.7 g per serving
35.8 g per 100 g (3.5 oz)
Carbohydrates
1 g per serving
3.2 g per 100 g (3.5 oz)
of which sugars
0 g per serving
0.1 g per 100 g (3.5 oz)
Fiber
0 g per serving
0 g per 100 g (3.5 oz)
Fat
7.5 g per serving
25 g per 100 g (3.5 oz)
of which saturated
4.4 g per serving
14.8 g per 100 g (3.5 oz)
Water
9 g per serving
30 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Cheese, parmesan, hard (FDC ID 170848), accessed September 23, 2026.

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

The typical serving (30 g (1 oz)) 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.

What it is and how to eat it

Parmigiano Reggiano is a hard, long-aged Italian cow's milk cheese with a protected designation of origin, and in 2008 the Court of Justice of the EU found that the name "Parmesan" evokes that designation and that Germany had not shown it to be generic, so in the EU using it for a cheese that does not meet the PDO specification is treated as an infringement. Outside the EU, "Parmesan" is used for hard grating cheeses from many origins, in Argentina and Uruguay the similar reggianito is very common, and many supermarkets sell it already grated. This page uses USDA's hard parmesan, with 392 kcal, 35.8 g of protein and 25 g of fat per 100 g.

A 30 g (1.1 oz) serving provides 10.7 g of protein and 118 kcal, a lot of protein in little volume, but also 7.5 g of fat; grated, a few spoonfuls are enough to add protein and flavor to a soup, vegetables or scrambled eggs. The 2025 nutrition advisory on GLP-1 therapy notes that, when appetite is low, foods such as cottage cheese or soups are often more appealing than hard cheeses, and suggests avoiding fatty foods in the first few days of treatment. In those days, and after each dose increase, it works better as a seasoning than as the main food.

What the evidence says

It has 1,180 mg of calcium per 100 g according to USDA, so a 30 g serving provides 354 mg, more than 40% of the EU's 800 mg reference value, and it far exceeds the 240 mg per 100 g required for a "high calcium" claim (Regulations (EC) No 1924/2006 and (EU) No 1169/2011). It has the same figure for sodium, 1,180 mg per 100 g, so a serving provides 354 mg, almost a fifth of the 2,000 mg a day that WHO recommends not exceeding. USDA records only 0.11 g of sugars per 100 g, lactose included, so a serving has at most about 0.03 g of lactose, far below the 12 g that, according to EFSA, the vast majority of people who digest lactose poorly tolerate at once.

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

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. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, parmesan, hard (FDC ID 170848).accessed .
  2. RegulatorCourt of Justice of the European Union (EUR-Lex).Court of Justice of the EU. Judgment of 26 February 2008, case C-132/05, Commission v Germany (the name "Parmesan" and the PDO Parmigiano Reggiano).accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  6. InstitutionWorld Health Organization.Sodium reduction.accessed .
  7. RegulatorEFSA Journal.EFSA NDA Panel. Scientific Opinion on lactose thresholds in lactose intolerance and galactosaemia. EFSA Journal. 2010;8(9):1777. doi:10.2903/j.efsa.2010.1777.accessed .