Cheese, parmesan, dry grated, reduced fat
Whole food · Dairy and Egg Products
Photo: Wikipedia
Reduced-fat dry grated Parmesan is a concentrated, umami-packed seasoning made from aged cow's milk, delivering a sharp, salty, and nutty flavor with a dry, sandy texture. It's a nutritional powerhouse for its size, offering a substantial 20 grams of protein per 100g with minimal carbohydrates, making it a favorite for adding depth without bulk.
Calorie split: 30% protein · 2% carbs · 68% fat
↓ Full nutrition💚 Why it's loved
People love it for its unparalleled ability to instantly elevate a dish with a complex, savory punch that feels indulgent yet is relatively light. Its versatility as a finishing touch on everything from pasta to popcorn makes it a kitchen staple across cultures.
⚠️ Watch-outs & how to enjoy it better
Its high sodium content can be a concern for those monitoring salt intake, and as a dairy product, it's a common allergen. To manage sodium, use it as a final garnish rather than a primary seasoning, and pair it with potassium-rich foods like leafy greens or tomatoes. For lactose intolerance, small portions are often tolerated due to the aging process, but lactase supplements can help.
Key benefits
- Excellent source of high-quality protein
- Very low in carbohydrates and sugars
- Rich in calcium and phosphorus for bone health
- Provides a concentrated burst of umami flavor
- Long shelf life due to low moisture content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Authentic Parmigiano-Reggiano wheels are branded with a unique identification number and have a protected designation of origin (DOP) in the EU, meaning true Parmesan can only be produced in specific provinces of Italy.
Full nutrition (USDA data · scales with serving)
| Water | 50.6 g |
| Energy | 265 kcal |
| Energy | 1111 kj |
| Protein | 20.0 g |
| Total lipid (fat) | 20.0 g |
| Ash | 8.0 g |
| Carbohydrate, by difference | 1.4 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 1109 mg |
| Iron, Fe | 0.90 mg |
| Magnesium, Mg | 38.0 mg |
| Phosphorus, P | 729 mg |
| Potassium, K | 125 mg |
| Sodium, Na | 1529 mg |
| Zinc, Zn | 3.9 mg |
| Copper, Cu | 0.24 mg |
| Manganese, Mn | 0.09 mg |
| Selenium, Se | 17.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.49 mg |
| Niacin | 0.11 mg |
| Pantothenic acid | 0.33 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 20.7 mg |
| Vitamin B-12 | 2.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 160 ug |
| Retinol | 156 ug |
| Carotene, beta | 51.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 605 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 15.0 iu |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin D3 (cholecalciferol) | 0.40 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 13.3 g |
| SFA 4:0 | 1.1 g |
| SFA 6:0 | 0.40 g |
| SFA 8:0 | 0.21 g |
| SFA 10:0 | 0.53 g |
| SFA 12:0 | 0.71 g |
| SFA 14:0 | 2.4 g |
| SFA 16:0 | 5.7 g |
| SFA 18:0 | 1.9 g |
| Fatty acids, total monounsaturated | 6.1 g |
| MUFA 16:1 | 0.32 g |
| MUFA 18:1 | 5.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.46 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:3 | 0.24 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 88.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 1.5 g |
| Isoleucine | 1.2 g |
| Leucine | 3.0 g |
| Lysine | 2.5 g |
| Methionine | 0.37 g |
| Cystine | 0.03 g |
| Phenylalanine | 1.6 g |
| Tyrosine | 2.0 g |
| Valine | 1.5 g |
| Arginine | 1.3 g |
| Histidine | 0.75 g |
| Alanine | 0.96 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 7.3 g |
| Glycine | 0.60 g |
| Proline | 3.2 g |
| Serine | 1.6 g |
FAQ
What's the difference between reduced-fat and regular Parmesan?
Reduced-fat Parmesan has some of the milkfat removed during production, resulting in a slightly less rich flavor and crumblier texture, but it retains the core savory, umami profile and high protein content.
Can I use it in cooking or only as a topping?
It's best used as a finishing topping or stirred into hot dishes like risotto or pasta sauces off-heat to preserve its flavor. High heat can make it become stringy or oily.
Is it gluten-free?
Pure, dry-grated Parmesan cheese is naturally gluten-free. However, always check labels for potential anti-caking agents or additives that might contain gluten.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.65 kcal/g · 30% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 12.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.