Cheese ParmesanvsGreek Yogurt (Nonfat, Plain)
Cheese Parmesan has 392 calories and 36g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Cheese Parmesan has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Parmesan vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 86% fewer calories.
Cheese Parmesan will keep you satisfied longer with 35.8g protein, 25g fat — fat and protein slow digestion while fiber adds bulk.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Nonfat, Plain) is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Cheese Parmesan provides 1180mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Cheese Parmesan
High in sodium at 1180mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 14.8g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 68mg per 100g.
Greek Yogurt (Nonfat, Plain)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Parmesan Hard | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 392kcal20% | 54kcal3% | +338kcal |
| Protein | 36g72% | 9.5g19% | +26g |
| Total Fat | 25g32% | 0.24g0% | +25g |
| Saturated Fat | 15g74% | 0.14g1% | +15g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 68mg23% | 6.0mg2% | +62mg |
| Carbohydrates | 3.2g1% | 3.4g1% | <0.1g |
| Dietary Fiber | 0g0% | 0.20g1% | <0.1g |
| Sugars | 0.11g | — | — |
| ✨Vitamins | |||
| Vitamin A | 207mcg23% | 0mcg0% | +207mcg |
| Vitamin C | 0mg0% | 0.30mg0% | <0.1mg |
| Vitamin D | 0.50mcg3% | — | — |
| Vitamin E | 0.22mg1% | — | — |
| Vitamin K | 1.7mcg1% | — | — |
| Vitamin B6 | <0.1mg5% | — | — |
| Vitamin B12 | 1.2mcg50% | — | — |
| Folate | 7.0mcg2% | — | — |
| Thiamin (B1) | <0.1mg3% | — | — |
| Riboflavin (B2) | 0.33mg26% | — | — |
| Niacin (B3) | 0.27mg2% | — | — |
| 🔶Minerals | |||
| Sodium | 1180mg51% | 37mg2% | +1143mg |
| Calcium | 1180mg91% | 112mg9% | +1068mg |
| Iron | 0.82mg5% | <0.1mg0% | +0.79mg |
| Potassium | 92mg2% | — | — |
| Phosphorus | 694mg56% | — | — |
| Magnesium | 44mg10% | — | — |
| Zinc | 2.8mg25% | — | — |
| Copper | <0.1mg4% | — | — |
| Manganese | <0.1mg1% | — | — |
| Selenium | 23mcg41% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 392 kcal for Cheese Parmesan — that's 626% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Cheese Parmesan has more protein per 100g (35.8g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Nonfat, Plain) is the leaner option with 0.24g of total fat per 100g compared to 25g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 14.8g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Parmesan: 207mcg vs 0mcg), Vitamin C (Greek Yogurt (Nonfat, Plain): 0.3mg vs 0mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Cheese Parmesan: 1180mg vs 37mg), Iron (Cheese Parmesan: 0.82mg vs 0.03mg), Calcium (Cheese Parmesan: 1180mg vs 112mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Cheese Parmesan fits a high-protein diet. Greek Yogurt (Nonfat, Plain) fits a low-fat diet. Greek Yogurt (Nonfat, Plain) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Parmesan or Greek Yogurt (Nonfat, Plain)?
- Cheese Parmesan has more protein with 35.8g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Cheese Parmesan or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 392 kcal.
- Is Cheese Parmesan or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Cheese Parmesan has 392 calories and 35.8g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Parmesan or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 25g.
- Which has more fiber, Cheese Parmesan or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) has more fiber with 0.2g per 100g compared to 0g.