40 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in Parmesan cheese?
125kcal
in a 30 g piece
415 kcal per 100 g.
Source: UK CoFID 2021, record 12-526, 8 analysed samples. Checked 5 October 2026.
8.9 gFat
10.9 gProtein
0 gFibre
40 %Daily vitamin B12
What’s in a 30 g piece
About a third of a piece is protein, with 8.9 g of fat alongside it.
- 8.9 gFat
- 10.9 gProtein
- 0.27 gCarbohydrate
- 8.3 gWater
- 1.7 gMinerals and the rest
Above average for dairy
Parmesan cheese is 415 kcal per 100 g. The 99 dairy in this database average 224.
Parmesan cheese415
Dairy average224
High in salt
1.7 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).
Salt, per piece0.5 g
Sugars, per piece0.27 g
Vitamins and minerals in Parmesan cheese
Nine of the 22 recorded reach the “high in” level. Vitamin B12 leads by a long way.
Show all 22 with amounts
Chloride330 mg, 41 %
Vitamin B120.00099 mg, 40 %
Calcium308 mg, 38 %
Phosphorus204 mg, 29 %
Copper0.25 mg, 25 %
Niacin (vitamin B3)2.7 mg, 17 %
Vitamin A0.123 mg, 15 %
Zinc1.5 mg, 15 %
Iodine0.0216 mg, 14 %
Riboflavin (vitamin B2)0.1 mg, 6.9 %
Selenium0.0036 mg, 6.5 %
Magnesium12.3 mg, 3.3 %
Vitamin B60.03 mg, 2.4 %
Potassium45.6 mg, 2.3 %
Pantothenic acid (vitamin B5)0.13 mg, 2.2 %
Biotin0.00099 mg, 2 %
Vitamin E0.23 mg, 1.9 %
Vitamin D0.00009 mg, 1.8 %
Folate0.0036 mg, 1.8 %
Iron0.24 mg, 1.7 %
Thiamin (vitamin B1)0.01 mg, 0.8 %
Manganese0.01 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What Parmesan cheese doesn’t give you. And where to find it.
No recorded vitamin C, and only 2.7 % of the thiamin reference intake and 5.7 % of the iron reference intake per 100 g.
Vitamin C
Tracein Parmesan cheese
Find it inCherries, West Indian2150 % per 100 g
Thiamin (vitamin B1)
2.7%in Parmesan cheese, per 100 g
Find it inWheatgerm164 % per 100 g
Iron
5.7%in Parmesan cheese, per 100 g
Find it inThyme, dried, ground883 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Parmesan cheese against other dairy
Parmesan cheese comes second for vitamin B12 here, just behind cheese (Emmental).
0.0041mg
0.0033mg
0.002mg
0.0016mg
0.0012mg
0.001mg
Cheese, Emmental+0.0008 mg
Cheese, Parmesan, freshthis page
Cheese spread, plain, reduced fat−0.0013 mg
Cheese, hard, average−0.0017 mg
Cheese, Red Leicester−0.0021 mg
Cheese, processed, slices, reduced fat−0.0023 mg
All values per 100 g, from the same dataset. Differences are against Parmesan cheese.
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Questions about Parmesan cheese
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of Parmesan cheese?
A typical portion (30 g, a piece of cheese) gives 125 kcal. Per 100 g the figure is 415 kcal.
Is Parmesan cheese high in chloride?
Yes. Cheese, Parmesan, fresh has 1100 mg chloride per 100 g, 138 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does Parmesan cheese have most of?
By share of the daily reference intake: chloride (1100 mg, 138 %), vitamin B12 (0.0033 mg, 132 %) and calcium (1025 mg, 128 %) per 100 g.
Is Parmesan cheese a good source of protein?
Cheese, Parmesan, fresh has 36.2 g protein per 100 g, 35 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-526, Cheese, Parmesan, fresh, 8 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient analysis of cheese, 1999; and industry data, 2013. Values are per 100 g of the edible part; a piece is 30 g, a piece of cheese, the usual UK portion for dairy. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 99 dairy kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dairy
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More dairy
- Creme fraiche, full fat378 kcal
- Milk, flavoured, pasteurised, strawberry, banana64 kcal
- Yogurt, Greek style, fruit137 kcal
- Cheese, Brie, rind only304 kcal
- Cheese, Emmental399 kcal
- Cheese, processed, slices, reduced fat190 kcal
- All 99 dairy
Most vitamin B12
- Cheese, Roquefort0.0004 mg
- Cheese, Danish blue0.0013 mg
- Cheese, Halloumi0.0005 mg
- White fish, dried, salted0.003 mg
- Anchovies, canned in oil, drained0.011 mg
- Salted fish, Chinese, bones removed, steamed0.005 mg
- Vitamin B12 guide