Cheese (romano) nutrition facts
100 grams of cheese, romano contain 387 calories, 32 g of protein, 3.6 g of carbohydrates and 27 g of fat. It is an excellent source of calcium (82% DV), protein (64% DV), phosphorus (61% DV) and vitamin B12 (47% DV). Most of its calories (63%) come from fat. It is high in sodium, with 1430 mg per 100 g.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Calcium82%
- Protein64%
- Phosphorus61%
- Vitamin B1247%
- Riboflavin (B2)28%
- Selenium26%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0.5 µg | 3% |
| Vitamin A | 96 µg | 11% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.23 mg | 2% |
| Vitamin K | 2.2 µg | 2% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.37 mg | 28% |
| Niacin (B3) | 0.08 mg | 0% |
| Pantothenic acid (B5) | 0.42 mg | 8% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate | 7 µg | 2% |
| Vitamin B12 | 1.12 µg | 47% |
| Choline | 15.4 mg | 3% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 1060 mg | 82% |
| Iron | 0.77 mg | 4% |
| Potassium | 86 mg | 2% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 760 mg | 61% |
| Zinc | 2.58 mg | 23% |
| Copper | 0.03 mg | 3% |
| Manganese | 0.02 mg | 1% |
| Selenium | 14.5 µg | 26% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 17.1 g | 86% |
| Monounsaturated fat | 7.84 g | - |
| Polyunsaturated fat | 0.59 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 30.9 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other dairy and egg products
| Per 100 g | Cheese (romano) | Category average | Difference |
|---|---|---|---|
| Calories | 387 | 218 | +78% |
| Protein | 31.8 g | 13.5 g | +135% |
| Total carbohydrate | 3.63 g | 11.7 g | -69% |
| Total fat | 26.9 g | 13 g | +107% |
| Dietary fiber | 0 g | 0.27 g | -100% |
| Total sugars | 0.73 g | 9.04 g | -92% |
| Sodium | 1430 mg | 405 mg | +253% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 171249. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.