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.
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
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