Cheese, romano: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A hard, salty Italian cheese with a sharp, piquant flavor, Romano is often made from sheep's milk (Pecorino Romano) and is excellent for grating over pasta and savory dishes.
Per 100g reference serving, Cheese, romano provides 387 kcal of energy, 31.8g protein (33% of calories), 3.63g total carbohydrates (4% of calories, including 0g dietary fiber and 0.73g sugars), and 26.9g total fat (63% of calories).
Vitamins Profile in Cheese, romano (Per 100g)
Track how Cheese, romano 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) | 1.12 µg | 46.7% DV |
| Vitamin A (RAE) | 96 µg | 10.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.23 mg | 1.5% DV |
| Vitamin K (Phylloquinone) | 2.2 µg | 1.8% DV |
| Vitamin B1 (Thiamin) | 0.037 mg | 3.1% DV |
| Vitamin B2 (Riboflavin) | 0.37 mg | 28.5% DV |
| Vitamin B3 (Niacin) | 0.077 mg | 0.5% DV |
| Vitamin B5 (Pantothenic Acid) | 0.424 mg | 8.5% DV |
| Vitamin B6 (Pyridoxine) | 0.085 mg | 5% 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 | 90 µg | 10% DV |
| Beta-Carotene | 69 µg | 1.9% DV |
Minerals & Electrolytes in Cheese, romano (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) | 0.77 mg | 4.3% DV |
| Calcium (Ca) | 1064 mg | 81.8% DV |
| Magnesium (Mg) | 41 mg | 9.8% DV |
| Potassium (K) | 86 mg | 1.8% DV |
| Zinc (Zn) | 2.58 mg | 23.5% DV |
| Selenium (Se) | 14.5 µg | 26.4% DV |
| Phosphorus (P) | 760 mg | 60.8% DV |
| Copper (Cu) | 0.03 mg | 3.3% DV |
| Manganese (Mn) | 0.02 mg | 0.9% DV |
| Sodium (Na) | 1433 mg | 62.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.31 g | 19.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.284 g | 2% DV |
| Monounsaturated Fat (MUFA) | 7.84 g | 26.1% DV |
| Polyunsaturated Fat (PUFA) | 0.593 g | 3% DV |
| Saturated Fat (SFA) | 17.1 g | 85.6% DV |
| Dietary Cholesterol | 104 mg | 34.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 3.07 g | 100% DV |
| Isoleucine (BCAA) | 1.69 g | 100% DV |
| Valine (BCAA) | 2.18 g | 100% DV |
| Lysine | 2.94 g | 100% DV |
| Methionine | 0.852 g | 85.2% DV |
| Tryptophan | 0.429 g | 100% DV |
| Phenylalanine | 1.71 g | 100% DV |
| Threonine | 1.17 g | 100% DV |
| Histidine | 1.23 g | 100% DV |
| Glycine | 0.553 g | 18.4% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Cheese, romano contains 387 calories (kcal), 31.8g of protein, 3.63g of carbohydrates (0g fiber, 0.73g total sugars), and 26.9g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Cheese, romano has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of 27 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Cheese, romano: 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, romano by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.