How much protein is in 100g of parmesan?
35g of protein, with 420 calories.
How Much Protein Is in Parmesan?
Parmesan has 35g of protein per 100g and 420 calories. Here is what that means per realistic portion, how it compares with similar foods, and how to use it to hit a daily protein target.
Protein in parmesan
Parmesan contains 35g of protein per 100g, alongside 420 calories. That works out to 8.3g of protein per 100 calories, which is a solid protein density.
A typical portion — 2 tbsp grated, about 15g — gives roughly 5.3g of protein and 63 calories.
To reach 30g of protein from parmesan alone you would need about 86g.
Parmesan compared with similar foods
Same category, ranked by protein per 100g.
| Food | Protein | Calories |
|---|---|---|
| 🧀 Parmesan | 35g | 420 |
| 🧀 Pecorino romano | 32g | 387 |
| 🧀 Gruyère | 30g | 413 |
| 🧀 Emmental (Swiss) | 29g | 380 |
| 🧀 Comté | 26g | 400 |
| 🧀 Manchego | 26g | 320 |
| 🧀 Asiago | 26g | 392 |
| 🧀 Cheddar | 25g | 403 |
Per 100g.
Using parmesan to hit a protein target
- Protein per 100g: 35g. Calories per 100g: 420. Quality: complete protein.
- Very dense — use as a topping.
- A parmesan portion can anchor a meal on its own — build the rest of the plate around it.
- Log it in the Protein Calendar and the daily total updates automatically.
Turn this into dinner
Hunter Chef builds a recipe around the protein target you pick, with macros calculated from the real ingredients.
Open Hunter ChefCommon questions
How much parmesan do I need for 30g of protein?
About 86g of parmesan provides 30g of protein.
Is parmesan a good protein source?
Yes. At 35g per 100g it is a strong protein source, and it is a complete protein.
Keep reading
Protein CalculatorAdd this food to a full meal and get the total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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