Parmesan cheese topping, fat free
FDC 172206tablespoon (5 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 62 · +27 vs Dairy & eggs medianThis fat-free parmesan topping scores 62 of 100, a Good band result that ranks 6th of 60 in the dairy and eggs category, far above the group's median score of 35. Protein is excellent at 80% DV per 100g, calcium at 62% DV, and iron at 28% DV, with potassium adding a good 13% DV, an unusually dense combination for a shelf-stable shaker cheese.
It's meant to be sprinkled over pasta, salads, or soups a tablespoon at a time, with a 5g tablespoon the realistic serving size rather than 100g. The clear caveat is sodium, high at 1150mg per 100g, so the shaker habit is worth watching even though a single tablespoon delivers only a fraction of that per use.
See how this score is calculated, build a plate around parmesan cheese topping, 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 | 370 kcal | 19% |
| Total fat | 5 g | 6% |
| Saturated fat | 3.1 g | 16% |
| Cholesterol | 20 mg | 7% |
| Sodium | 1150 mg | 50% |
| Carbohydrate | 40 g | 15% |
| Dietary fiber | 0 g | 0% |
| Sugars | 1.5 g | |
| Protein | 40 g | 80% |
| Potassium | 600 mg | 13% |
| Calcium | 800 mg | 62% |
| Iron | 5 mg | 28% |
| Magnesium | 40 mg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 40 µg | 4% |
| Vitamin E | 0.04 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 19 kcal | 1% |
| Total fat | 0.25 g | 0% |
| Saturated fat | 0.16 g | 1% |
| Cholesterol | 1 mg | 0% |
| Sodium | 58 mg | 3% |
| Carbohydrate | 2 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.08 g | |
| Protein | 2 g | 4% |
| Potassium | 30 mg | 1% |
| Calcium | 40 mg | 3% |
| Iron | 0.25 mg | 1% |
| Magnesium | 2 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 172206Original 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.
Egg, whole, raw, freshDensity 62 vs 62Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin ADensity 65 vs 62Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin DDensity 70 vs 62Original analysis by NutriVerdict
In the kitchen and how to use it
Fat-free parmesan topping is the shelf-stable, powdery grated cheese sold in shaker canisters, meant to be sprinkled over pasta, salads, soups, garlic bread, and popcorn rather than eaten on its own. Because the fat has been removed, it has a drier, more granular texture than a wedge of real parmesan and a sharper, saltier bite, so it is used a spoonful at a time to finish a dish rather than melted into a sauce. It is a pantry staple for quickly adding savory depth to a plain bowl of noodles, a simple green salad, or a slice of garlic toast without having to grate a wedge of hard cheese.
Store the canister in the pantry or refrigerator after opening and keep the lid sealed tight, since the fine texture can clump with humidity. A single tablespoon serving is only 5 grams, but per 100 grams this topping runs high in sodium at 1150 milligrams, so it is worth using with a light hand, especially alongside other salted ingredients in the same dish. That same concentration is what makes it deliver protein at 80% of the daily value and calcium at 62% in a small amount, since it is a dried, reduced product used sparingly rather than eaten in large portions.
Frequently asked questions about parmesan cheese topping
How many calories are in fat-free parmesan topping?
Fat-free parmesan topping has 370 calories per 100 grams, though a tablespoon serving is only 5 grams.
Is fat-free parmesan topping high in sodium?
Yes, it has 1150 milligrams of sodium per 100 grams, so it is best used sparingly as a finishing sprinkle.
Is parmesan topping a good source of calcium?
Yes, it provides calcium at 62% of the daily value per 100 grams, along with protein at 80%.