Parmesan cheese - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Parmesan cheese

Parmesan cheese consists of 31% fat, 31% protein, 0% carbs, 0% fiber and 35% water. Parmesan cheese has 396 calories per 100g, that is 122% higher than other foods in Cheese. In total 70% of the calories in Parmesan cheese are from fat, 31% from protein and 0% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 0.0g carbs in a serving of 20g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in zinc Covers 0.1% of Zinc RDA per portion
On this page you will find information on:

Can you eat Parmesan cheese for a low carb diet?

With 0g of carbs and a Glycemic Load of 0 in a portion of 20g, Parmesan cheese can be consumed for a ketogenic or low-carb diet. Parmesan cheese contains no Fructose, is Gluten free and has very low amounts of Lactose.

Parmesan cheese: nutrition facts & data

Nutrition facts
per 100g 		Parmesan cheese
avg Cheese[1]
Calories (kcal) 396.0 323.9
Fat (g) 31.0 25.9
Protein (g) 31.0 22.7
Carbohydrates (g) 0.0 0.2
Mono- & Di-Saccharides (g) 0.0 0.2
Polysaccharides (g) 0.0 0.2
Fibers (g) 0.0 0.0
Sodium (mg) 840.0 789.0
Water (g) 35.0 46.2
[1] average of Cheese

Breakdown in percent (%) of total calories

An average portion size (20g) of Parmesan cheese contains:

  • 79.2 Calories
  • 6.2g of Fat
  • 6.2g of Protein
  • No Carbs
  • 168.0mg of sodium - 0.1% of the RDA for sodium.
  • 9.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 1.2mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.1mg of Iron - 0.0% of the RDA for Iron.
  • 35.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • 0.4mg of Vitamin B12 - 0.1% of the RDA for Vitamin B12.

Nutrient distribution per gram

What vitamins are in Parmesan cheese?

Vitamins
per 100g 		Parmesan cheese
avg[1]
Vitamin C (mg) 0.0 0.0
Vitamin E (mg) 1.0 0.7
Vitamin B1 / Thiamine (mg) 0.0 0.0
Vitamin B2 (mg) 0.3 0.4
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 20.0 32.0
Vitamin B12 (μg) 2.0 1.9
Retinol (μg) 380.0 281.4
beta-Carotene (μg) 210.0
[1] average of Cheese

Is Parmesan cheese rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (20g) for Parmesan cheese of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Parmesan cheese

Minerals
per 100g 		Parmesan cheese
avg[1]
Magnesium (mg) 45.0 28.2
Zinc (mg) 5.9 3.5
Sodium (mg) 840.0 789.0
Calcium (mg) 1,175.0 649.8
Iron (mg) 0.4 0.3
Potassium (mg) 175.0 116.1
Phosphorus (mg) 870.0 452.4
[1] average of Cheese

Is Parmesan cheese high in minerals?

info

Again, for every mineral contained in Parmesan cheese we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Parmesan cheese

0.0% of Parmesan cheese are carbs, per serving of 20g that makes 0.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Parmesan cheese
avg[1]
Monosaccharides (g) 0.0 0.2
Polysaccharides (g) 0.0 0.0
Total carbs (g) 0.0 0.2
[1] average of Cheese

How high are the Glycemic Index and the Glycemic Load for Parmesan cheese?

The Glycemic Index of Parmesan cheese is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Parmesan cheese

  • is Gluten free
  • has very low amounts of Lactose
  • no Fructose

Fatty acids and cholesterol in Parmesan cheese

Of the 31.0g total fat per 100g in Parmesan cheese, 20.7g are saturated fatty acids (SFA), 1.2g are monounsaturated fatty acids (MUFA) and 6.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 82.0mg.

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