Cheese, Parmesan, hard: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A true Italian classic, hard Parmesan (Parmigiano-Reggiano) is a granular, aged cheese with a complex, intensely savory, and nutty flavor, perfect for grating or enjoying in chunks.
Per 100g reference serving, Cheese, Parmesan, hard provides 392 kcal of energy, 35.8g protein (38% of calories), 3.22g total carbohydrates (3% of calories, including 0g dietary fiber and 0.11g sugars), and 25g total fat (59% of calories).
Vitamins Profile in Cheese, Parmesan, hard (Per 100g)
Track how Cheese, Parmesan, hard contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.5 µg | 2.5% DV |
| Vitamin B12 (Cobalamin) | 1.2 µg | 50% DV |
| Vitamin A (RAE) | 207 µg | 23% DV |
| Vitamin E (Alpha-Tocopherol) | 0.22 mg | 1.5% DV |
| Vitamin K (Phylloquinone) | 1.7 µg | 1.4% DV |
| Vitamin B1 (Thiamin) | 0.039 mg | 3.2% DV |
| Vitamin B2 (Riboflavin) | 0.332 mg | 25.5% DV |
| Vitamin B3 (Niacin) | 0.271 mg | 1.7% DV |
| Vitamin B5 (Pantothenic Acid) | 0.453 mg | 9.1% DV |
| Vitamin B6 (Pyridoxine) | 0.091 mg | 5.4% DV |
| Total Folate (Vitamin B9) | 7 µg | 1.8% DV |
| Folate (Dietary Folate Equivalents) | 7 µg | 1.8% DV |
| Natural Food Folate | 7 µg | 1.8% DV |
| Choline | 15.4 mg | 2.8% DV |
| Preformed Retinol | 201 µg | 22.3% DV |
| Beta-Carotene | 66 µg | 1.8% DV |
Minerals & Electrolytes in Cheese, Parmesan, hard (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.82 mg | 4.6% DV |
| Calcium (Ca) | 1184 mg | 91.1% DV |
| Magnesium (Mg) | 44 mg | 10.5% DV |
| Potassium (K) | 92 mg | 2% DV |
| Zinc (Zn) | 2.75 mg | 25% DV |
| Selenium (Se) | 22.5 µg | 40.9% DV |
| Phosphorus (P) | 694 mg | 55.5% DV |
| Copper (Cu) | 0.032 mg | 3.6% DV |
| Manganese (Mn) | 0.02 mg | 0.9% DV |
| Sodium (Na) | 1175 mg | 51.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.297 g | 18.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.272 g | 1.9% DV |
| Monounsaturated Fat (MUFA) | 7.51 g | 25.1% DV |
| Polyunsaturated Fat (PUFA) | 0.569 g | 2.8% DV |
| Saturated Fat (SFA) | 14.8 g | 74.2% DV |
| Dietary Cholesterol | 68 mg | 22.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 3.45 g | 100% DV |
| Isoleucine (BCAA) | 1.89 g | 100% DV |
| Valine (BCAA) | 2.45 g | 100% DV |
| Lysine | 3.31 g | 100% DV |
| Methionine | 0.958 g | 95.8% DV |
| Tryptophan | 0.482 g | 100% DV |
| Phenylalanine | 1.92 g | 100% DV |
| Threonine | 1.32 g | 100% DV |
| Histidine | 1.38 g | 100% DV |
| Glycine | 0.622 g | 20.7% DV |
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Frequently Asked Questions
100 grams of Cheese, Parmesan, hard contains 392 calories (kcal), 35.8g of protein, 3.22g of carbohydrates (0g fiber, 0.11g total sugars), and 25g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Cheese, Parmesan, hard has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of 24.7 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Cheese, Parmesan, hard: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Cheese, Parmesan, hard by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.