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Romano cheese nutrition: calories, carbs, GI, protein, fiber, fats

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)
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
TOP 2% Protein ⓘHigher in Protein content than 98% of foods
TOP 3% Sodium ⓘHigher in Sodium content than 97% of foods
TOP 5% Calcium ⓘHigher in Calcium content than 95% of foods
TOP 7% Saturated Fat ⓘHigher in Saturated Fat content than 93% of foods
TOP 8% Phosphorus ⓘHigher in Phosphorus content than 92% of foods

Romano cheese calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 387
Calories in 1 oz 110 28.35 g

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

67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g

Fiber content ratio for Romano cheese

20% 80%
Sugar: 0.73 g
Fiber: 0 g
Other: 2.9 g

All nutrients for Romano cheese per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 387kcal 19% 16% 8.2 times more than OrangeOrange
Protein 31.8g 76% 2% 11.3 times more than BroccoliBroccoli
Fats 26.94g 41% 9% 1.2 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 3.63g N/A 61% 14.9 times less than ChocolateChocolate
Carbs 3.63g 1% 64% 7.8 times less than RiceRice
Cholesterol 104mg 35% 11% 3.6 times less than EggEgg
Vitamin D 0.5µg 5% 48% 4.4 times less than EggEgg
Iron 0.77mg 10% 68% 3.4 times less than BeefBeef
Calcium 1064mg 106% 5% 8.5 times more than MilkMilk
Potassium 86mg 3% 86% 1.7 times less than CucumberCucumber
Magnesium 41mg 10% 25% 3.4 times less than AlmondAlmond
Sugar 0.73g N/A 69% 12.3 times less than Coca-ColaCoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.03mg 3% 89% 4.7 times less than ShiitakeShiitake
Zinc 2.58mg 23% 34% 2.4 times less than BeefBeef
Phosphorus 760mg 109% 8% 4.2 times more than Chicken meatChicken meat
Sodium 1433mg 62% 3% 2.9 times more than White BreadWhite Bread
Vitamin A 415IU 8% 26% 40.3 times less than CarrotCarrot
Vitamin A RAE 96µg 11% 29%
Vitamin E 0.23mg 2% 73% 6.3 times less than KiwifruitKiwifruit
Selenium 14.5µg 26% 54%
Manganese 0.02mg 1% 77%
Vitamin B1 0.04mg 3% 79% 7.2 times less than Pea rawPea raw
Vitamin B2 0.37mg 28% 20% 2.8 times more than AvocadoAvocado
Vitamin B3 0.08mg 0% 93% 124.3 times less than Turkey meatTurkey meat
Vitamin B5 0.42mg 8% 64% 2.7 times less than Sunflower seedSunflower seed
Vitamin B6 0.09mg 7% 68% 1.4 times less than OatOat
Vitamin B12 1.12µg 47% 40% 1.6 times more than PorkPork
Vitamin K 2.2µg 2% 64% 46.2 times less than BroccoliBroccoli
Folate 7µg 2% 72% 8.7 times less than Brussels sproutBrussels sprout
Saturated Fat 17.12g 86% 7% 2.9 times more than BeefBeef
Monounsaturated Fat 7.84g N/A 21% 1.3 times less than AvocadoAvocado
Polyunsaturated fat 0.59g N/A 57% 79.6 times less than WalnutWalnut
Tryptophan 0.43mg 0% 43% 1.4 times more than Chicken meatChicken meat
Threonine 1.17mg 0% 49% 1.6 times more than BeefBeef
Isoleucine 1.69mg 0% 42% 1.8 times more than Salmon rawSalmon raw
Leucine 3.07mg 0% 42% 1.3 times more than Tuna BluefinTuna Bluefin
Lysine 2.94mg 0% 42% 6.5 times more than TofuTofu
Methionine 0.85mg 0% 44% 8.9 times more than QuinoaQuinoa
Phenylalanine 1.71mg 0% 42% 2.6 times more than EggEgg
Valine 2.18mg 0% 42% 1.1 times more than Soybean rawSoybean raw
Histidine 1.23mg 0% 42% 1.6 times more than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.