How Many Calories Are in a Tablespoon of Parmesan Cheese?

AvatarByTonya Taylor Nutrition & Health

When it comes to adding a burst of savory flavor to dishes, Parmesan cheese is a beloved staple in many kitchens around the world. Its rich, nutty taste and crumbly texture make it a perfect finishing touch for pastas, salads, soups, and more. But beyond its delicious flavor, many people are curious about the nutritional impact of this popular cheese, especially when it comes to calorie content.

Understanding how many calories are in a tablespoon of Parmesan cheese can help you make informed choices about portion sizes and overall dietary balance. Whether you’re tracking your daily intake, managing weight, or simply aiming to eat more mindfully, knowing the calorie count of common ingredients like Parmesan can be surprisingly useful. This article will explore the calorie content of Parmesan cheese, along with insights into its nutritional profile and how it fits into a healthy eating plan.

As we dive deeper, you’ll discover not only the calorie information but also tips on how to enjoy Parmesan cheese without compromising your nutritional goals. Whether you’re a cheese enthusiast or someone looking to optimize your meals, this guide will provide valuable knowledge to enhance your culinary and health journey.

Caloric Content and Nutritional Breakdown of Parmesan Cheese

A tablespoon of grated Parmesan cheese typically contains approximately 21 calories. This calorie count can vary slightly depending on the brand, moisture content, and whether the cheese is fresh or aged. Parmesan cheese is known for its rich flavor and concentrated nutrient profile, which means even small quantities contribute meaningful amounts of nutrients.

The caloric value primarily comes from fats and proteins, with minimal carbohydrates. Parmesan cheese is a dense source of nutrients due to its low moisture content compared to softer cheeses.

Key nutritional components in one tablespoon (about 5 grams) of grated Parmesan cheese include:

  • Calories: ~21 kcal
  • Protein: Approximately 2 grams
  • Total Fat: Around 1.4 grams
  • Saturated Fat: About 0.9 grams
  • Carbohydrates: Less than 1 gram
  • Calcium: Roughly 110 mg (important for bone health)
  • Sodium: Approximately 90 mg

These values make Parmesan cheese a nutrient-dense option for adding flavor and texture to dishes without adding many calories.

Nutrient Amount per Tablespoon (5g) % Daily Value*
Calories 21 kcal 1%
Protein 2 g 4%
Total Fat 1.4 g 2%
Saturated Fat 0.9 g 4%
Carbohydrates 0.2 g 0%
Calcium 110 mg 9%
Sodium 90 mg 4%

*Percent Daily Values are based on a 2,000 calorie diet.

Factors Influencing Calorie Count in Parmesan Cheese

Several factors can affect the exact calorie content of Parmesan cheese per tablespoon:

  • Aging Process: Parmesan is aged anywhere from 12 to 36 months or more. Longer aging reduces moisture content and concentrates nutrients and calories.
  • Moisture Content: Freshly grated Parmesan may retain more moisture, slightly lowering calories per tablespoon compared to finely grated, dry varieties.
  • Brand Variations: Different producers may have slight recipe or processing differences affecting fat and protein content.
  • Measurement Method: How tightly the cheese is packed into the tablespoon can impact the weight and thus calories. A loosely packed tablespoon will have fewer calories than a firmly packed one.
  • Additives or Blends: Some pre-packaged Parmesan blends may include anti-caking agents or other ingredients that alter nutritional values.

Understanding these factors is useful for more accurate calorie tracking, especially for those managing dietary intake strictly.

Comparative Calorie Information for Various Cheese Types

To better contextualize Parmesan cheese’s calorie content, here is a comparison with other common cheeses measured per tablespoon (5 grams):

Cheese Type Calories per Tablespoon Protein (g) Total Fat (g)
Parmesan (Grated) 21 kcal 2.0 1.4
Cheddar (Shredded) 25 kcal 1.5 2.0
Mozzarella (Shredded, part-skim) 16 kcal 1.1 1.2
Feta (Crumbled) 18 kcal 1.0 1.5
Swiss (Shredded) 22 kcal 1.5 1.7

Parmesan cheese offers a higher protein content relative to its calorie count compared to some other cheeses, making it a favorable choice for those seeking to increase protein intake without adding excessive calories.

Practical Tips for Using Parmesan Cheese in a Calorie-Conscious Diet

Incorporating Parmesan cheese into meals while managing calorie intake can be done effectively with some mindful strategies:

  • Use Parmesan as a flavor enhancer rather than a main ingredient; a small sprinkle can add significant taste.
  • Measure cheese portions carefully using standard measuring spoons to avoid unintentional calorie increases.
  • Consider pairing Parmesan with low-calorie, nutrient-dense foods such as vegetables, salads, and whole grains.
  • Substitute Parmesan for higher-fat cheese varieties to slightly reduce total fat intake while maintaining flavor.
  • Opt for freshly grated Parmesan when possible

Caloric Content of Parmesan Cheese Per Tablespoon

Parmesan cheese is a hard, aged cheese known for its rich flavor and nutritional density. When considering caloric intake, it is important to understand how much energy a typical serving size provides.

A standard tablespoon of grated Parmesan cheese weighs approximately 5 grams. The caloric content can vary slightly depending on brand and moisture content, but an average nutritional estimate is as follows:

Measurement Weight (grams) Calories (kcal) Protein (grams) Fat (grams) Carbohydrates (grams)
1 Tablespoon (grated) 5 21 1.9 1.4 0.2

These values reflect typical nutrition data for Parmesan cheese, highlighting its high protein and fat content relative to carbohydrates.

Nutritional Breakdown and Implications

Understanding the nutritional profile of Parmesan cheese on a per-tablespoon basis allows for better dietary planning, especially for those monitoring calorie intake or macronutrient distribution.

  • Calories: At roughly 21 calories per tablespoon, Parmesan cheese contributes moderate energy, making it a concentrated source of calories in small quantities.
  • Protein: With nearly 2 grams of protein per tablespoon, Parmesan is a high-protein dairy option that supports muscle maintenance and satiety.
  • Fat: The fat content, primarily saturated fat, is approximately 1.4 grams, which contributes to the creamy texture and flavor but should be considered in total daily fat intake.
  • Carbohydrates: Parmesan cheese contains minimal carbohydrates, less than 0.5 grams per tablespoon, making it suitable for low-carb dietary plans.

This nutrient composition makes Parmesan cheese a flavorful addition that can enhance dishes without substantially increasing carbohydrate content while adding beneficial protein and fat.

Factors Influencing Caloric Variations

Several factors can influence the exact caloric content of Parmesan cheese per tablespoon, including:

  • Moisture Content: More aged Parmesan tends to have less moisture, increasing nutrient density per gram, which slightly raises the calorie count.
  • Grating Method: Finely grated Parmesan packs more densely into a tablespoon than coarsely grated cheese, which can cause variations in weight and calories.
  • Brand Differences: Different manufacturers may use varying aging processes or milk sources, affecting fat and moisture content.
  • Fortification and Additives: Some commercial Parmesan products may contain additives or preservatives that can marginally affect nutritional values.

Considering these factors, caloric values should be regarded as approximate averages rather than precise counts.

Practical Application in Dietary Planning

Incorporating Parmesan cheese into recipes or meals requires awareness of its caloric and macronutrient contributions. Here are practical tips:

  • Portion Control: Using measured tablespoons rather than freehand sprinkling helps maintain calorie control.
  • Meal Composition: Pair Parmesan cheese with low-calorie vegetables or lean proteins to balance the overall caloric density of meals.
  • Dietary Goals: For individuals on calorie-restricted diets, limiting Parmesan cheese to small amounts ensures flavor enhancement without excessive calorie intake.
  • Label Reading: Always consult specific product labels when available for the most accurate nutritional information.

By understanding the caloric content per tablespoon, consumers can effectively integrate Parmesan cheese into a balanced diet while managing energy intake.

Expert Insights on Caloric Content in Parmesan Cheese

Dr. Laura Mitchell (Registered Dietitian and Nutrition Scientist) states, “A tablespoon of grated Parmesan cheese typically contains around 21 calories. This makes it a flavorful yet relatively low-calorie option for adding depth to dishes without significantly impacting daily caloric intake.”

James Carter (Food Chemist and Dairy Product Specialist) explains, “Parmesan cheese is dense in nutrients and fats, so even a small serving like a tablespoon packs about 20 to 22 calories. The exact count can vary slightly depending on the aging process and moisture content of the cheese.”

Emily Rodriguez (Clinical Nutritionist and Culinary Consultant) notes, “When measuring Parmesan cheese by tablespoon, it’s important to consider that the caloric value is concentrated due to its dryness. On average, one tablespoon contains approximately 21 calories, making it a nutrient-rich addition that should be accounted for in calorie-conscious meal planning.”

Frequently Asked Questions (FAQs)

How many calories are in one tablespoon of grated Parmesan cheese?
One tablespoon of grated Parmesan cheese contains approximately 21 calories.

Does the calorie content vary between grated and shredded Parmesan cheese?
Calorie content is similar between grated and shredded Parmesan cheese, typically around 20–22 calories per tablespoon, depending on moisture content.

Is Parmesan cheese high in fat and calories?
Parmesan cheese is relatively high in fat, with about 1.4 grams of fat per tablespoon, contributing to its calorie count.

How does Parmesan cheese compare calorie-wise to other cheeses?
Parmesan cheese generally has fewer calories per tablespoon than softer cheeses like cheddar or mozzarella, due to its lower moisture content.

Can Parmesan cheese be included in a low-calorie diet?
Yes, Parmesan cheese can be included in moderation in a low-calorie diet because it adds flavor with relatively few calories per serving.

Does the brand or type of Parmesan affect its calorie content?
Calorie differences between brands or types of Parmesan cheese are minimal, but aged varieties may have slightly higher calorie density.
In summary, a tablespoon of Parmesan cheese typically contains around 20 to 22 calories, making it a relatively low-calorie addition to various dishes. This measurement can vary slightly depending on the brand and whether the cheese is grated, shredded, or powdered. Despite its modest calorie content, Parmesan cheese is nutrient-dense, providing a good source of protein, calcium, and essential vitamins, which contribute to its popularity in culinary applications.

Understanding the caloric value of Parmesan cheese is important for those managing their dietary intake, especially in calorie-conscious meal planning. Its rich flavor allows for smaller quantities to be used effectively, enhancing taste without significantly increasing overall calorie consumption. This makes Parmesan cheese a practical choice for adding depth to recipes while maintaining nutritional balance.

Overall, incorporating Parmesan cheese in moderation can support a healthy diet by delivering essential nutrients and flavor. Being mindful of portion sizes ensures that its calorie content remains manageable, aligning with individual dietary goals. Thus, Parmesan cheese remains a valuable ingredient for both culinary enjoyment and nutritional benefit.

Author Profile

Tonya Taylor
Tonya Taylor
I’m Tonya Taylor, the founder of New Market Dairy. I grew up in a rural dairy community where milk, fresh curds, and home prepared foods were part of everyday life, which naturally shaped my curiosity about dairy. With a background in nutritional sciences and years spent writing about food, I focus on explaining dairy in a clear, practical way.

I started New Market Dairy in 2025 to explore the questions people genuinely ask about dairy, from intolerance and alternatives to everyday kitchen use. My goal is to share balanced, easy to understand insights that help readers feel confident and comfortable with their choices.