Calories in
cheese, romano
387 kcal per 100 g Cheese, romano contains 387 calories per 100 grams, or about 110 calories per oz. Per 100 g it provides 31.8 g protein, 3.6 g carbohydrate and 26.9 g fat.
By calories that splits 4% carbohydrate, 33% protein, 63% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz | 28.4 g | 110 | 9.0 g | 1.0 g | 7.7 g |
| 5 package (5 oz) | 142.0 g | 550 | 45.2 g | 5.2 g | 38.3 g |
Full nutrition, per 100 g and per oz
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Energy | 387 kcal | 110 kcal |
| Protein | 31.8 g | 9.0 g |
| Total fat | 26.9 g | 7.7 g |
| Saturated fat | 17.1 g | 4.9 g |
| Carbohydrate | 3.6 g | 1.0 g |
| Fibre | 0.0 g | 0.0 g |
| Sugars | 0.7 g | 0.2 g |
| Sodium | 1,433.0 mg | 407.0 mg |
| Potassium | 86.0 mg | 24.4 mg |
| Calcium | 1,064.0 mg | 302.2 mg |
| Iron | 0.8 mg | 0.2 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 96.0 µg | 27.3 µg |
| Cholesterol | 104.0 mg | 29.5 mg |
| Water | 30.9 g | 8.8 g |
USDA FoodData Central, SR Legacy (FDC ID 171249). A dash means the nutrient was not measured for this item, which is not the same as zero.
How cheese, romano compares
Among the 72 dairy and egg products items on this site, cheese, romano ranks 17 of 72 by calorie density, against a category average of 309 kcal per 100 g — so it is about 25% more calorie-dense than typical for its group.
It carries 8.2 g of protein per 100 calories, a moderate protein contribution.
To burn off one oz (110 kcal), a 70 kg adult would walk for roughly 22 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in cheese, romano?
Cheese, romano contains 387 calories per 100 g, which works out to about 110 calories per oz. It also provides 31.8 g of protein, 3.6 g of carbohydrate and 26.9 g of fat per 100 g.
What is the macro breakdown of cheese, romano?
By calories, cheese, romano is roughly 4% carbohydrate, 33% protein and 63% fat. That makes it a predominantly fat-based food.
How long does it take to burn off a oz?
About 22 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the cheese, romano I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within dairy and egg products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Cheese, romano". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.