Cheese, romano
FDC 171249oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 36 · +1 vs Dairy & eggs medianRomano earns a Nutrient Density Score of 36 of 100, placing it in the Low band and rank 26 of 60 in Dairy & eggs. Despite the modest overall score, a small amount delivers real minerals: 82% DV for calcium and 64% DV for protein per 100 g, with smaller contributions of vitamin A and magnesium.
Romano is a hard, aged Italian cheese typically grated fine over pasta, risotto, or salads rather than eaten in slices, since its salty, tangy intensity means a little goes a long way; a 1 oz (28 g) portion is a realistic serving. The tradeoff is real: it runs high in sodium at 1430 mg per 100 g, high in saturated fat at 17.1 g per 100 g, and notable in cholesterol at 104 mg per 100 g, so it works best as a flavoring cheese rather than a main protein source.
See how this score is calculated, build a plate around cheese, romano, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 387 kcal | 19% |
| Total fat | 27 g | 34% |
| Saturated fat | 17 g | 86% |
| Cholesterol | 104 mg | 35% |
| Sodium | 1430 mg | 62% |
| Carbohydrate | 3.6 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.73 g | |
| Protein | 32 g | 64% |
| Potassium | 86 mg | 2% |
| Calcium | 1060 mg | 82% |
| Iron | 0.77 mg | 4% |
| Magnesium | 41 mg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 96 µg | 11% |
| Vitamin E | 0.23 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | 5% |
| Total fat | 7.5 g | 10% |
| Saturated fat | 4.8 g | 24% |
| Cholesterol | 29 mg | 10% |
| Sodium | 400 mg | 17% |
| Carbohydrate | 1 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.2 g | |
| Protein | 8.9 g | 18% |
| Potassium | 24 mg | 1% |
| Calcium | 297 mg | 23% |
| Iron | 0.22 mg | 1% |
| Magnesium | 11 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 27 µg | 3% |
| Vitamin E | 0.06 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171249Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cheese, cheddarDensity 37 vs 36Cheese, brickDensity 37 vs 36EggnogDensity 38 vs 36Original analysis by NutriVerdict
In the kitchen and how to use it
Romano is a hard, salty grating cheese made from sheep's, cow's, or a blend of milks, aged until it turns dense and crumbly with a sharp, tangy bite that is more assertive than Parmesan. It is almost always used finely grated over pasta, risotto, soups, and salads, or shaved into shards on top of roasted vegetables. It also works whisked into pesto, folded into breadcrumb coatings for baked chicken or eggplant, or melted into a small amount of sauce to add a savory backbone without needing much of it.
Look for a piece with a dry, granular rind and avoid pre-grated tubs if possible, since a wedge keeps its flavor far longer wrapped tightly in wax paper or foil in the refrigerator, where it will keep for weeks. At 28 grams, a typical serving runs 387 calories and delivers 82% DV calcium and 64% DV protein along with 31.8 grams of protein per 100 grams, so a small amount goes a long way toward rounding out a dish; because the sodium is high at 1,430 mg per 100 grams, it works best as a seasoning cheese used in modest amounts rather than a main course.
Frequently asked questions about cheese, romano
How many calories are in Romano cheese?
A one-ounce (28 g) serving of Romano cheese has about 387 calories per 100 g equivalent, which works out to roughly 108 calories for that ounce.
Is Romano cheese a good source of calcium?
Yes, Romano is calcium-rich, providing about 82% of the Daily Value per 100 grams, one of the higher calcium contributions among cheeses.
How is Romano cheese typically used?
Romano is most often finely grated over pasta, soups, and salads, or shaved on top of roasted vegetables, since its firm texture and sharp flavor are suited to grating rather than slicing or melting.