Dairy And Eggs • Deep Nutrition Analytics
Cheese, romano
Delivering 387 kcal per 100 grams, Cheese, romano functions as a dairy and eggs with fat (26.9g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 82% DV of Calcium (1060 mg) per 100g. Despite a higher energy concentration (3.9 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 31.8 g
- Carbohydrates
- 3.6 g
- Fat
- 26.9 g
- Fiber
- 0 g
Lipid & Energy Density Profile
Cheese, romano is an energy-rich food packing 26.9g of total lipids (63% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Bone Density Support
Supplies 1060 mg of calcium (82% DV), reinforcing skeletal integrity, dental strength, and vascular signaling.
Zinc Rich
Contains 2.6 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 1620 kJ |
| Energy | 387 kcal |
| Total lipid (fat) | 26.9 g |
| Carbohydrate, by difference | 3.6 g |
| Fiber, total dietary | 0 g |
| Protein | 31.8 g |
| Total Sugars | 0.7 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Calcium | 1060 mg |
| Sodium | 1430 mg |
| Phosphorus | 760 mg |
| Vitamin B12 | 1.1 µg |
| Selenium | 14.5 µg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 415 IU |
| Vitamin A, RAE | 96 µg |
| Vitamin D3 (cholecalciferol) | 0.5 µg |
| Vitamin D (D2 + D3) | 0.5 µg |
| Vitamin D (D2 + D3), International Units | 20 IU |
| Vitamin B-6 | 0.1 mg |
| Vitamin B-12 | 1.1 µg |
| Vitamin K (phylloquinone) | 2.2 µg |
| Vitamin E (alpha-tocopherol) | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 1430 mg |
| Calcium, Ca | 1060 mg |
| Potassium, K | 86 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0 mg |
| Iron, Fe | 0.8 mg |
| Magnesium, Mg | 41 mg |
| Phosphorus, P | 760 mg |
| Selenium, Se | 14.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Retinol | 90 µg |
| Folate, food | 7 µg |
| Folate, DFE | 7 µg |
| Choline, total | 15.4 mg |
| Water | 30.9 g |
| SFA 4:0 | 1.4 g |
| SFA 6:0 | 0.5 g |
| SFA 10:0 | 0.7 g |
| SFA 16:0 | 7.3 g |
| SFA 18:0 | 2.4 g |
| MUFA 18:1 | 6.9 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0.3 g |
| Niacin | 0.1 mg |
| Pantothenic acid | 0.4 mg |
| Isoleucine | 1.7 g |
| Leucine | 3.1 g |
| Lysine | 2.9 g |
| Cystine | 0.2 g |
| Valine | 2.2 g |
| Arginine | 1.2 g |
| Histidine | 1.2 g |
| Aspartic acid | 2 g |
| Serine | 1.8 g |
| Fatty acids, total monounsaturated | 7.8 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| Cholesterol | 104 mg |
| Fatty acids, total saturated | 17.1 g |
| SFA 8:0 | 0.3 g |
| SFA 12:0 | 0.9 g |
| SFA 14:0 | 3 g |
| MUFA 16:1 | 0.4 g |
| Tryptophan | 0.4 g |
| Threonine | 1.2 g |
| Methionine | 0.9 g |
| Phenylalanine | 1.7 g |
| Tyrosine | 1.8 g |
| Alanine | 0.9 g |
| Glutamic acid | 7.3 g |
| Glycine | 0.6 g |
| Proline | 3.7 g |
| Thiamin | 0 mg |
| Riboflavin | 0.4 mg |
| Folate, total | 7 µg |
| Ash | 6.7 g |
| Carotene, beta | 69 µg |
Common serving sizes
- package (5 oz)142 g
- oz28 g
Compare Cheese, romano with Category Peers
Cheese, parmesan, hard vs Cheese, romano
Compared to Cheese, parmesan, hard, Cheese, romano has 11% less protein and 1% lower calories per 100g.
Cheese, romano vs Cheese, cheshire
Compared to Cheese, cheshire, Cheese, romano has 36% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Cheese, romano?
A standard 100-gram serving of Cheese, romano contains 387 calories (1619 kJ), alongside 31.8g of protein, 3.6g of carbohydrates, and 26.9g of fat.
In common serving sizes:- 142g (package (5 oz)): ~550 kcal
- 28g (oz): ~110 kcal
Is Cheese, romano suitable for a keto or low-carb diet?
Yes, in moderation. Cheese, romano contains 3.6g of net carbs per 100g (3.6g carbs minus 0g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Cheese, romano?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Cheese, romano are:
- Calcium: 1060 mg (82% of your daily value)
- Sodium: 1430 mg (62% of your daily value)
- Phosphorus: 760 mg (61% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 171249).