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Parmesan

Hard parmesan cheese

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories392 kcal
  • Proteins35.8 g
  • Carbohydrates3.22 g
  • Fats25 g
  • Fiber0 g
  • Sodium1.18 g
  • Sugars0.11 g
  • CO₂ footprint1300 g
Detailed nutrition enriched from Canadian Nutrient File — Cheese, parmesan, hard

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 14.9 g74% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 1184 mg118% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 0.82 mg3.7–5.9% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 88 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 44 mg14% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 694 mg99% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 92 mg2.6% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 1175 mg59% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 2.75 mg20–25% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.032 mg3.6% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.02 mg0.7% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 22.5 µg38% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 25 nutrients
  • Retinol 201 µg
  • Retinol activity equivalents 207 µg26% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 66 µg
  • Alpha carotene 0 µg
  • Alpha-tocopherol 0.22 mg2.4% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 19 IU
  • Vitamin D (D2 + D3) 0.5 µg3.3–10% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 0 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 0 µg
  • Vitamin C 0 mg0% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.039 mg3.3% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.332 mg28% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 0.271 mg1.8% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 8.3 mg NE55% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.453 mg9.1% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.091 mg7% of daily reference Codex NRV-R: 1.3 mg/day
  • Biotin 2.7 µg9% of daily reference Codex NRV-R: 30 µg/day
  • Total folacin 7 µg
  • Vitamin B-12 1.2 µg50% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 15.4 mg
  • Vitamin K (phylloquinone) 1.7 µg
  • Folic acid 0 µg
  • Naturally occurring folate 7 µg
  • Dietary folate equivalents 7 µg1.8% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 32 nutrients
  • Cholesterol 68 mg
  • Fatty acids, trans, total 0.4727 g
  • Fatty acids, saturated, 4:0, butanoic 1.3 g
  • Fatty acids, saturated, 6:0, hexanoic 0.487 g
  • Fatty acids, saturated, 8:0, octanoic 0.26 g
  • Fatty acids, saturated, 10:0, decanoic 0.648 g
  • Fatty acids, saturated, 12:0, dodecanoic 0.873 g
  • Fatty acids, saturated, 14:0, tetradecanoic 2.91 g
  • Fatty acids, saturated, 16:0, hexadecanoic 6.97 g
  • Fatty acids, saturated, 18:0, octadecanoic 2.3 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 6.66 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 0.272 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.297 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.394 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 7.52 g
  • Fatty acids, polyunsaturated, total 0.569 g
  • Fatty acids, monounsaturated, 22:1t, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:2 c,c n-6, linoleic, octadecadienoic 0.214 g
  • Fatty acids, monounsaturated, 22:1c, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.29 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 0.11 g
Other compounds Additional compounds measured by CNF 22 nutrients
  • Alcohol 0 g
  • Moisture 30 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Tryptophan 0.482 g
  • Threonine 1.32 g
  • Isoleucine 1.89 g
  • Leucine 3.45 g
  • Lysine 3.31 g
  • Methionine 0.958 g
  • Cystine 0.235 g
  • Phenylalanine 1.92 g
  • Tyrosine 2 g
  • Valine 2.45 g
  • Arginine 1.32 g
  • Histidine 1.38 g
  • Alanine 1.05 g
  • Aspartic acid 2.24 g
  • Glutamic acid 8.21 g
  • Glycine 0.622 g
  • Proline 4.18 g
  • Serine 2.07 g
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Hard, aged Italian cheese with an intense, savoury flavour. A little grated goes a long way on pasta, risotto and salads.

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