Parmigiano Reggiano: 392 kcal per 100g | Calories and Nutritional Values

Parmigiano Reggiano is one of the most nutritious foods in the Italian diet, but exactly how many calories does it have? Here is everything you need to know, with data for each aging period.

How many calories does Parmigiano Reggiano have

It contains approximately 392 kcal per 100g in its standard aging (24 months). This value varies slightly depending on the aging: the longer the cheese is aged, the more moisture it loses and the more fats and proteins are concentrated — therefore, the calories increase slightly.

Aging	Calories per 100g	Calories per serving (30g)
12 months	~370 kcal	~111 kcal
24 months	~392 kcal	~118 kcal
36 months	~402 kcal	~121 kcal
Over 48 months	~410 kcal	~123 kcal

A typical serving is about 30g (a handful of shavings or 3-4 tablespoons grated), which provides about 110-120 kcal — a moderate amount considering the product's nutritional richness.

Complete nutritional values (per 100g, 24 months)

Nutrient	Per 100g
Energy	392 kcal / 1,639 kJ
Proteins	33.0g
Total fats	28.0g
— of which saturates	18.0g
— of which monounsaturated	8.0g
— of which polyunsaturated	1.0g
Carbohydrates	0.0g
Lactose	0.0g
Fiber	0.0g
Salt	1.6g
Calcium	1,160mg (145% NRV)
Phosphorus	680mg (97% NRV)
Vitamin B12	1.7μg (68% NRV)
Vitamin A	270μg (34% NRV)
Zinc	4.0mg (40% NRV)

NRV = Nutrient Reference Value

Proteins

With 33g per 100g, Parmigiano Reggiano is one of the most protein-rich foods in existence — more than meat, more than fish, more than eggs. But it is not just the quantity that matters: the proteins are already partially pre-digested through aging; bacterial enzymes have broken them down into smaller amino acids and peptides that are easily assimilated.

A 30g serving provides about 10g of protein — the same as a whole egg.

Calcium

1,160mg per 100g — one of the richest foods in calcium in the world. A 30g serving covers 35% of an adult's daily requirement. What is extraordinary is that this calcium is particularly bioavailable — absorbed more easily than calcium from supplements — thanks to:

• The absence of lactose
• The presence of phosphorus in an optimal ratio with calcium
• The form in which the calcium is bound to the cheese proteins

Fats

28g per 100g, of which about 65% are saturated — a value that must be contextualized: a 30g serving contains about 8g of fat, a moderate amount. The fats include butyric acid and conjugated linoleic acid (CLA), which have been associated with health benefits in several studies. Within a balanced Mediterranean diet, its intake is absolutely normal.

Parmigiano Reggiano in the diet

Does it make you gain weight?

No, if consumed in the right quantities. A 30g serving provides about 118 kcal — less than a banana, less than a glass of fruit juice. Its protein richness makes it very satiating: a small amount is very satisfying.

Is it suitable for diets?

Yes, it is recommended in many diets: Mediterranean (calcium and protein), low-carb/keto (zero carbohydrates, high protein/fat), athletic (protein-rich and digestible), and lactose-free (naturally free of it).

How many times a week?

Italian nutritional guidelines recommend aged cheeses 2-3 times a week, in 50g portions. Thanks to its high nutritional density, Parmigiano Reggiano can even be consumed daily in small quantities (20-30g grated).

Solo di Bruna®: superior values

Valserena’s Solo di Bruna® Parmigiano Reggiano has slightly higher nutritional values, thanks to milk from the Brown Swiss breed: more protein (3.4% vs 3.2% standard), more fat (3.8% vs 3.5%), and more A2 beta-casein — the most digestible variant. The result is an even richer nutritional profile, with superior digestibility.

You might also be interested in: Lactose-free Parmigiano · Brown Swiss Parmigiano · How long does Parmigiano last