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
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
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)
Protein
Sodium
Calcium
Saturated Fat
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.
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
17.115 g
Monounsaturated Fat:
7.838 g
Polyunsaturated fat:
0.593 g
Fiber content ratio for Romano cheese
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 Orange
|
| Protein | 31.8g | 76% | 2% |
11.3 times more than Broccoli
|
| Fats | 26.94g | 41% | 9% |
1.2 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 3.63g | N/A | 61% |
14.9 times less than Chocolate
|
| Carbs | 3.63g | 1% | 64% |
7.8 times less than Rice
|
| Cholesterol | 104mg | 35% | 11% |
3.6 times less than Egg
|
| Vitamin D | 0.5µg | 5% | 48% |
4.4 times less than Egg
|
| Iron | 0.77mg | 10% | 68% |
3.4 times less than Beef
|
| Calcium | 1064mg | 106% | 5% |
8.5 times more than Milk
|
| Potassium | 86mg | 3% | 86% |
1.7 times less than Cucumber
|
| Magnesium | 41mg | 10% | 25% |
3.4 times less than Almond
|
| Sugar | 0.73g | N/A | 69% |
12.3 times less than Coca-Cola
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.03mg | 3% | 89% |
4.7 times less than Shiitake
|
| Zinc | 2.58mg | 23% | 34% |
2.4 times less than Beef
|
| Phosphorus | 760mg | 109% | 8% |
4.2 times more than Chicken meat
|
| Sodium | 1433mg | 62% | 3% |
2.9 times more than White Bread
|
| Vitamin A | 415IU | 8% | 26% |
40.3 times less than Carrot
|
| Vitamin A RAE | 96µg | 11% | 29% | |
| Vitamin E | 0.23mg | 2% | 73% |
6.3 times less than Kiwifruit
|
| Manganese | 0.02mg | 1% | 77% | |
| Selenium | 14.5µg | 26% | 54% | |
| Vitamin B1 | 0.04mg | 3% | 79% |
7.2 times less than Pea raw
|
| Vitamin B2 | 0.37mg | 28% | 20% |
2.8 times more than Avocado
|
| Vitamin B3 | 0.08mg | 0% | 93% |
124.3 times less than Turkey meat
|
| Vitamin B5 | 0.42mg | 8% | 64% |
2.7 times less than Sunflower seed
|
| Vitamin B6 | 0.09mg | 7% | 68% |
1.4 times less than Oat
|
| Vitamin B12 | 1.12µg | 47% | 40% |
1.6 times more than Pork
|
| Vitamin K | 2.2µg | 2% | 64% |
46.2 times less than Broccoli
|
| Folate | 7µg | 2% | 72% |
8.7 times less than Brussels sprout
|
| Saturated Fat | 17.12g | 86% | 7% |
2.9 times more than Beef
|
| Monounsaturated Fat | 7.84g | N/A | 21% |
1.3 times less than Avocado
|
| Polyunsaturated fat | 0.59g | N/A | 57% |
79.6 times less than Walnut
|
| Tryptophan | 0.43mg | 0% | 43% |
1.4 times more than Chicken meat
|
| Threonine | 1.17mg | 0% | 49% |
1.6 times more than Beef
|
| Isoleucine | 1.69mg | 0% | 42% |
1.8 times more than Salmon
|
| Leucine | 3.07mg | 0% | 42% |
1.3 times more than Tuna
|
| Lysine | 2.94mg | 0% | 42% |
6.5 times more than Tofu
|
| Methionine | 0.85mg | 0% | 44% |
8.9 times more than Quinoa
|
| Phenylalanine | 1.71mg | 0% | 42% |
2.6 times more than Egg
|
| Valine | 2.18mg | 0% | 42% |
1.1 times more than Soybean raw
|
| Histidine | 1.23mg | 0% | 42% |
1.6 times more than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 387
% Daily Value*
42%
Total Fat
27g
77%
Saturated Fat 17g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.