Protein in Parmesan: How Much per 100g and per Portion
Fresh Parmesan cheese provides 36.2g of protein per 100g. This makes it the highest-ranking food for protein by weight out of all 137 foods analysed on our site. A smaller 30g amount, often grated over a meal, contains 10.9g of protein and 124 kcal. The data shows it is a very concentrated source of protein but also high in fat and salt.
CoFID 12-526 · Cheese, Parmesan, fresh
What the numbers say
- Protein per calorie. Parmesan provides 8.7g of protein for every 100 kcal. Protein accounts for 35% of its total energy, with the remainder coming almost entirely from fat.
- Front-of-pack colours. According to UK front-of-pack guidance, 100g of Parmesan is rated high in fat (29.7g), high in saturated fat (19.25g), and high in salt (1.65g). It is rated low for sugars (0.9g).
- Ranking for protein. Per 100g, Parmesan ranks first for protein content out of all 137 foods on this site and first within the egg and dairy group.
- Fibre content. The official UK data for fresh Parmesan cheese shows it contains 0.0g of fibre.
Parmesan macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 415 kcal 1,729 kJ |
21% | – |
| Protein | 36.2g | 72% | – |
| Fat | 29.7g | 42% | high |
| of which saturates | 19.2g | 96% | high |
| Carbohydrate | 0.9g | 0% | – |
| of which sugars | 0.9g | 1% | low |
| Fibre | 0g | – | – |
| Salt | 1.65g | 27% | high |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in parmesan by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 30g | 10.9g | 124 | 0.3g | 8.9g |
| 50g | 18.1g | 208 | 0.5g | 14.8g |
| 100g | 36.2g | 415 | 0.9g | 29.7g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of parmesan for 20g or 30g of protein
- To get 20g of protein from Parmesan, you would need an amount of 55g, which also contains 229 kcal and 0.91g of salt.
- For a larger 30g protein target, the amount needed is 83g, providing 344 kcal and 1.37g of salt.
- Because it is high in salt, tracking its contribution to your daily total is important if you consume it in large quantities to meet protein goals.
How it compares with other egg and dairy foods
In terms of protein per 100g, fresh Parmesan is the highest-ranking food in the egg and dairy group, ahead of other cheeses such as Paneer (26.0g), Cheddar (25.4g), and Halloumi (23.9g). Its very high protein content for its weight makes it unique. However, when measured by protein per calorie, its rank is lower at ninth in its group. This is because of its high fat content, which contributes significantly to its overall calorie count of 415 kcal per 100g. Foods with less fat tend to rank higher on this particular measure.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Parmesan | 36.2g | 415 | 8.7g |
| Paneer | 26g | 328 | 7.9g |
| Halloumi | 23.9g | 313 | 7.6g |
| Gouda | 25.3g | 377 | 6.7g |
| Cheddar Cheese | 25.4g | 416 | 6.1g |
Quick answers
How much protein is in a 30g portion of Parmesan?
A 30g amount of fresh Parmesan contains 10.9g of protein, along with 124 kcal and 8.9g of fat.
Is Parmesan high in protein compared to other cheeses?
Yes, at 36.2g of protein per 100g, it has a higher protein content by weight than other cheeses on this site, including Cheddar (25.4g) and Paneer (26.0g).
How much fat is in Parmesan cheese?
According to UK data, fresh Parmesan contains 29.7g of fat per 100g, of which 19.25g is saturated fat. This is rated as ‘high’ on front-of-pack nutrition labels.
When to speak to a GP or dietitian
- This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- At 1.65g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.