Cheese, romano
FDC ID: 171249
At a glance
Cheese, romano is a high-calorie food in the Dairy and Egg Products category, providing 387 kcal per 100g. Each 100g supplies 31.8g of protein, 26.9g of fat, 3.6g of carbohydrates. It is an especially good source of calcium (82% of the Daily Value), protein (64% of the Daily Value), sodium (62% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
387
kcal
Protein
31.8
g
Total Fat
26.9
g
Total Carbohydrate
3.6
g
Dietary Fiber
0
g
Nutrition profile of Cheese, romano
Cheese, romano provides about 387 kcal per 100g, a high energy density. Nutritionally it is high in protein, high in fat, low in carbohydrates.
Key nutrients and what they do
- Calcium 82%is the main mineral in bones and teeth and aids muscle and nerve function
- Protein 64%builds and repairs muscle, organs, enzymes and hormones
- Phosphorus 61%builds bones and teeth and supports energy storage and use
- Vitamin B12 47%is essential for red blood cell formation and nerve function
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people focused on bone health, growing children and older adults
- ✓people building muscle or aiming to preserve muscle mass with age
- ✓people on plant-based diets or concerned about anemia
- ✓people focused on skin and mucosal condition
Things to keep in mind
- !Sodium is high — about 3.6g of salt equivalent per 100g. Watch portions if you are reducing salt.
- !Energy density is high, so portion size matters for balance.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 387 kcal | 110 kcal |
| Protein | 31.8 g | 9.0 g |
| Fat | 26.9 g | 7.6 g |
| Carbs | 3.6 g | 1.0 g |
| Fiber | 0 g | 0 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Dairy and Egg Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 387 kcal | 19.4% | |
| Water | 30.91 g | — | |
| Protein | 31.80 g | 63.6% | |
| Cholesterol | 104 mg | 34.7% | |
| Total Fat | 26.94 g | 34.5% | |
| Total Carbohydrate | 3.63 g | 1.3% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 1433 mg | 62.3% | |
| Potassium | 86 mg | 1.8% | |
| Calcium | 1064 mg | 81.8% | |
| Magnesium | 41 mg | 9.8% | |
| Phosphorus | 760 mg | 60.8% | |
| Iron | 0.77 mg | 4.3% | |
| Zinc | 2.58 mg | 23.5% | |
| Copper | 0.03 mg | 3.3% | |
| Manganese | 0.02 mg | 0.9% | |
| Selenium | 14.50 μg | 26.4% | |
| Retinol | 90 μg | — | |
| Vitamin A | 96 μgRAE | 10.7% | |
| Vitamin D | 0.50 μg | 2.5% | |
| Vitamin E | 0.23 mg | 1.5% | |
| Thiamin | 0.04 mg | 3.1% | |
| Riboflavin | 0.37 mg | 28.5% | |
| Niacin | 0.08 mg | 0.5% | |
| Vitamin B6 | 0.09 mg | 5.0% | |
| Vitamin B12 | 1.12 μg | 46.7% | |
| Folate | 7 μg | 1.8% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 2.20 mg | 2.4% |
Frequently Asked Questions
How many calories are in Cheese, romano per 100g?
Cheese, romano has 387 kcal (calories) per 100g.
What are the macros in Cheese, romano?
Per 100g, Cheese, romano provides 31.8g protein, 26.9g fat, 3.6g carbohydrates.
Is Cheese, romano high in protein?
Yes — Cheese, romano provides 31.8g of protein per 100g, which makes it a practical protein source.
What vitamins and minerals does Cheese, romano provide?
Per 100g, Cheese, romano is a notable source of Calcium (about 82% of the Daily Value), Protein (about 64% of the Daily Value), Phosphorus (about 61% of the Daily Value).
Is Cheese, romano high in sodium?
Cheese, romano contains 1433mg of sodium per 100g. The FDA Daily Value for sodium is 2,300mg, so portion size matters if you are watching salt intake.
What is the source of this nutrition data for Cheese, romano?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)