At a glance
- 3 g protein and 42 calories per 2 tbsp (10 g).
- 7 g protein per 100 calories: #199 of 536 foods in our USDA list, #22 of 54 in dairy.
- 175 mg sodium per serving.
What is parmesan like to eat?
Parmesan is a hard, aged cheese with a strong, savory flavor. A little goes a long way, so it is mostly used as a finishing touch on pasta, soups, salads and vegetables to add flavor and a bit of extra protein.
How can you eat more parmesan?
Try this
Grate over pasta or soupToss with roasted vegetablesBake into crisp parmesan wafersStir into risotto or polentaIs parmesan good on a GLP-1?
Its strong flavor means a light sprinkle can make plain foods like pasta or rice more appealing on low-appetite days. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does parmesan compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Parmesan | 2 tbsp | 3 g | 42 | 7 g |
| Part-skim mozzarella | 1 oz | 6.6 g | 83 | 8 g |
| Cottage cheese | 1/2 cup | 12.4 g | 95 | 13.1 g |
| Eggs | 1 large | 6.3 g | 78 | 8.1 g |
Close to parmesan per calorie: bacon (7.2 g), feta cheese (7.2 g), gouda (7 g), goat cheese (7 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
A wedge you grate yourself keeps longer and tastes fresher than pre-grated; check whether pre-grated tubs have added fillers.
What's the full nutrition for parmesan?
| Nutrient | Per 2 tbsp (10 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 42 | 421 | |
| Protein | 3 g | 29.6 g | 6% |
| Fat | 2.8 g | 28 g | |
| Saturated fat | 1.6 g | 15.5 g | 8% |
| Carbohydrate | 1.2 g | 12.4 g | |
| Fiber | Not listed | Not listed | |
| Sugar | 0 g | 0.1 g | |
| Sodium | 175 mg | 1750 mg | 8% |
| Calcium | 88 mg | 884 mg | 7% |
| Iron | 0 mg | 0.45 mg | 0% |
| Vitamin B12 | 0.1 mcg | 1.35 mcg | 4% |
| Vitamin D | Not listed | Not listed |
USDA FoodData Central, Foundation: "Cheese, parmesan, grated". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
