How Many Calories in Parmesan?
30g (o portie mica rasa) = 129 kcal
Nutritional Values per 100g
Standard Serving
30g (o portie mica rasa) contains 129 calories.
Best time: As a topping for pasta, salads or soups, in small amounts (10-30g) to add flavor and calcium without many extra calories
Benefits
- ✓One of the most concentrated calcium sources among all cheeses (over 1100mg/100g), useful for bone health
- ✓Very high content of complete protein (38g/100g), with all essential amino acids
- ✓Contains small amounts of lactose due to its long aging process, often better tolerated by lactose-intolerant people
- ✓Good source of vitamin B12 and zinc, important for energy and immune function
- ✓Its intense flavor means small amounts add taste to dishes without adding many calories
Considerations
- !High sodium content - a 30g serving can have 350-450mg sodium, relevant for people watching their salt intake
- !High caloric density (431 kcal/100g) - measure portions with a spoon or scale, not by eye
- !Contains a significant amount of saturated fat - moderate your intake if you have high cholesterol
FitAzi Tip
FitAzi recommends grated parmesan as a simple way to boost calcium and protein intake at meals - just 2 tablespoons (10g) provide almost 110mg of calcium and 3.8g protein for only 43 calories.
Frequently Asked Questions
100g of parmesan has 431 calories, with 38g protein, 4.1g carbs, and 29g fat. It's one of the most calorie-dense and protein-rich cheeses, due to its low water content.
A tablespoon of grated parmesan (about 5g) has around 22 calories, with 1.9g protein. It's a small amount, usually used as a topping, that adds flavor and calcium without meaningfully affecting daily caloric intake.
Yes, parmesan is one of the most concentrated food sources of calcium, with over 1100mg per 100g - almost 10 times more than milk. Even a small 15-20g serving can contribute significantly to your daily calcium needs.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.