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Romano cheese nutrition, glycemic index, calories, net carbs & more

Cheese, romano
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Romano cheese

Romano cheese
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
27 (low)
Insulin index ⓘ
N/A
Calories
387
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
3.63 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 oz (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
27 (acidic)
98% Protein
97% Sodium
95% Calcium
93% Saturated Fat
92% Phosphorus
Explanation: The given food contains more Protein than 98% of foods. Note that this food itself is richer in Protein than it is in any other nutrient. Similarly, it is relatively rich in Sodium, Calcium, Saturated Fat, and Phosphorus.

Romano cheese Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
27

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 320% 29% 30% 326% 8% 187% 71% 10% 3% 80% 9%
Calcium: 1064 mg of 1,000 mg 106%
Iron: 0.77 mg of 8 mg 10%
Magnesium: 41 mg of 420 mg 10%
Phosphorus: 760 mg of 700 mg 109%
Potassium: 86 mg of 3,400 mg 3%
Sodium: 1433 mg of 2,300 mg 62%
Zinc: 2.58 mg of 11 mg 23%
Copper: 0.03 mg of 1 mg 3%
Manganese: 0.02 mg of 2 mg 1%
Selenium: 14.5 µg of 55 µg 26%
Choline: 15.4 mg of 550 mg 3%

Mineral chart - relative view

Sodium
1433 mg
TOP 3%
Calcium
1064 mg
TOP 5%
Phosphorus
760 mg
TOP 8%
Magnesium
41 mg
TOP 25%
Zinc
2.58 mg
TOP 34%
Selenium
14.5 µg
TOP 54%
Iron
0.77 mg
TOP 68%
Manganese
0.02 mg
TOP 77%
Choline
15.4 mg
TOP 80%
Potassium
86 mg
TOP 86%
Copper
0.03 mg
TOP 89%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Vitamin A: 415 IU of 5,000 IU 8%
Vitamin E : 0.23 mg of 15 mg 2%
Vitamin D: 0.5 µg of 10 µg 5%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.037 mg of 1 mg 3%
Vitamin B2: 0.37 mg of 1 mg 28%
Vitamin B3: 0.077 mg of 16 mg 0%
Vitamin B5: 0.424 mg of 5 mg 8%
Vitamin B6: 0.085 mg of 1 mg 7%
Folate: 7 µg of 400 µg 2%
Vitamin B12: 1.12 µg of 2 µg 47%
Vitamin K: 2.2 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B2
0.37 mg
TOP 20%
Vitamin A
415 IU
TOP 26%
Vitamin B12
1.12 µg
TOP 40%
Vitamin D
0.5 µg
TOP 48%
Vitamin B5
0.424 mg
TOP 64%
Vitamin K
2.2 µg
TOP 64%
Vitamin B6
0.085 mg
TOP 68%
Folate
7 µg
TOP 72%
Vitamin E
0.23 mg
TOP 73%
Vitamin B1
0.037 mg
TOP 79%
Vitamin B3
0.077 mg
TOP 93%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

32% 27% 4% 31% 7%
Protein:
Daily Value: 64%
31.8 g of 50 g
64%
Fats:
Daily Value: 41%
26.94 g of 65 g
41%
Carbs:
Daily Value: 1%
3.63 g of 300 g
1%
Water:
Daily Value: 2%
30.91 g of 2,000 g
2%
Other:
6.72 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 460% 335% 362% 338% 421% 244% 294% 360% 528%
Tryptophan: 429 mg of 280 mg 153%
Threonine: 1171 mg of 1,050 mg 112%
Isoleucine: 1685 mg of 1,400 mg 120%
Leucine: 3071 mg of 2,730 mg 112%
Lysine: 2941 mg of 2,100 mg 140%
Methionine: 852 mg of 1,050 mg 81%
Phenylalanine: 1710 mg of 1,750 mg 98%
Valine: 2183 mg of 1,820 mg 120%
Histidine: 1231 mg of 700 mg 176%

Fat type information

17.115% 7.838% 0.593%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g

Fiber content ratio for Romano cheese

0.73% 2.9%
Sugar: 0.73 g
Fiber: 0 g
Other: 2.9 g

All nutrients for Romano cheese per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 61% 3.63g 14.9 times less than Chocolate Chocolate
Protein 76% 2% 31.8g 11.3 times more than Broccoli Broccoli
Fats 41% 9% 26.94g 1.2 times less than Cheese Cheese
Carbs 1% 64% 3.63g 7.8 times less than Rice Rice
Calories 19% 16% 387kcal 8.2 times more than Orange Orange
Sugar N/A 69% 0.73g 12.3 times less than Coca-Cola Coca-Cola
Fiber 0% 100% 0g N/A Orange
Calcium 106% 5% 1064mg 8.5 times more than Milk Milk
Iron 10% 68% 0.77mg 3.4 times less than Beef Beef
Magnesium 10% 25% 41mg 3.4 times less than Almond Almond
Phosphorus 109% 8% 760mg 4.2 times more than Chicken meat Chicken meat
Potassium 3% 86% 86mg 1.7 times less than Cucumber Cucumber
Sodium 62% 3% 1433mg 2.9 times more than White Bread White Bread
Zinc 23% 34% 2.58mg 2.4 times less than Beef Beef
Copper 3% 89% 0.03mg 4.7 times less than Shiitake Shiitake
Vitamin E 2% 73% 0.23mg 6.3 times less than Kiwifruit Kiwifruit
Vitamin D 5% 48% 0.5µg 4.4 times less than Egg Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 3% 79% 0.04mg 7.2 times less than Pea Pea
Vitamin B2 28% 20% 0.37mg 2.8 times more than Avocado Avocado
Vitamin B3 0% 93% 0.08mg 124.3 times less than Turkey meat Turkey meat
Vitamin B5 8% 64% 0.42mg 2.7 times less than Sunflower seed Sunflower seed
Vitamin B6 7% 68% 0.09mg 1.4 times less than Oat Oat
Folate 2% 72% 7µg 8.7 times less than Brussels sprout Brussels sprout
Vitamin B12 47% 40% 1.12µg 1.6 times more than Pork Pork
Vitamin K 2% 64% 2.2µg 46.2 times less than Broccoli Broccoli
Tryptophan 0% 43% 0.43mg 1.4 times more than Chicken meat Chicken meat
Threonine 0% 49% 1.17mg 1.6 times more than Beef Beef
Isoleucine 0% 42% 1.69mg 1.8 times more than Salmon Salmon
Leucine 0% 42% 3.07mg 1.3 times more than Tuna Tuna
Lysine 0% 42% 2.94mg 6.5 times more than Tofu Tofu
Methionine 0% 44% 0.85mg 8.9 times more than Quinoa Quinoa
Phenylalanine 0% 42% 1.71mg 2.6 times more than Egg Egg
Valine 0% 42% 2.18mg 1.1 times more than Soybean Soybean
Histidine 0% 42% 1.23mg 1.6 times more than Turkey meat Turkey meat
Cholesterol 35% 11% 104mg 3.6 times less than Egg Egg
Saturated Fat 86% 7% 17.12g 2.9 times more than Beef Beef
Monounsaturated Fat N/A 21% 7.84g 1.3 times less than Avocado Avocado
Polyunsaturated fat N/A 57% 0.59g 79.6 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 387
% Daily Value*
42%
Total Fat 27g
77%
Saturated Fat 17g
Trans Fat g
35%
Cholesterol 104mg
0%
Sodium 1,433mg
1%
Total Carbohydrate 4g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 32g
Vitamin D 20mcg 3%

Calcium 1,064mg 0%

Iron 1mg 13%

Potassium 86mg 3%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
limit break
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
limit break
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Romano cheese nutrition infographic

Romano cheese nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.