Cheese, Romano
Serving Size 100 grams
Nutritional Value and Analysis
Cheese, Romano with a serving size of 100 grams has a total of 387 calories with 26.94 grams of fat. The serving size is equivalent to 100 grams of food and contains 242.46 calories from fat. This item is classified as dairy and egg products foods.
This food is a good source of protein, calcium, phosphorus, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, sodium, cholesterol and saturated fats. Cheese, Romano is a high fat food because 62.65% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.
Protein 62% of DV
A serving of 100 grams of cheese, romano has 62% of the recommended daily needs of protein.
Fat 41% of DV
A serving of 100 grams of cheese, romano has 41% of the recommended daily intake of fat.
Calcium 82% of DV
A serving of 100 grams of cheese, romano has 82% of the recommended daily needs of calcium.
Phosphorus 61% of DV
A serving of 100 grams of cheese, romano has 61% of the recommended daily needs of phosphorus.
Sodium 60% of DV
A serving of 100 grams of cheese, romano has 60% of the recommended daily intake of sodium.
Vitamin B-12 47% of DV
A serving of 100 grams of cheese, romano has 47% of the recommended daily needs of vitamin b-12.
Tryptophan 130% of DV
A serving of 100 grams of cheese, romano has 130% of the recommended daily needs of tryptophan.
Threonine 90% of DV
A serving of 100 grams of cheese, romano has 90% of the recommended daily needs of threonine.
Isoleucine 136% of DV
A serving of 100 grams of cheese, romano has 136% of the recommended daily needs of isoleucine.
Leucine 110% of DV
A serving of 100 grams of cheese, romano has 110% of the recommended daily needs of leucine.
Lysine 119% of DV
A serving of 100 grams of cheese, romano has 119% of the recommended daily needs of lysine.
Methionine 69% of DV
A serving of 100 grams of cheese, romano has 69% of the recommended daily needs of methionine.
Phenylalanine 80% of DV
A serving of 100 grams of cheese, romano has 80% of the recommended daily needs of phenylalanine.
Tyrosine 74% of DV
A serving of 100 grams of cheese, romano has 74% of the recommended daily needs of tyrosine.
Valine 140% of DV
A serving of 100 grams of cheese, romano has 140% of the recommended daily needs of valine.
Histidine 135% of DV
A serving of 100 grams of cheese, romano has 135% of the recommended daily needs of histidine.
Cholesterol 35% of DV
A serving of 100 grams of cheese, romano has 35% of the recommended daily intake of cholesterol.
Saturated Fats 86% of DV
A serving of 100 grams of cheese, romano has 86% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 100g (about 3.52 oz)
| Amount Per Serving | ||
|---|---|---|
| Calories 387 | Calories from Fat 242 | |
| % Daily Value* | ||
| Total Fat 26.9g | 41% | |
| Saturated Fat 17.1g | 86% | |
| Trans Fat 0g | ||
| Cholesterol 104mg | 35% | |
| Sodium 1433mg | 60% | |
| Total Carbohydrate 3.6g | 1% | |
| Dietary Fiber 0g | 0% | |
| Sugars 1g | ||
| Protein 32g | ||
| Vitamin A 8% | Vitamin C 0% |
| Calcium 82% | Iron 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 415 IU | 8% | |
| → Vitamin A, RAE | 96 µg | 11% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 69 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 1.12 µg | 47% | |
| Vitamin B-6 | 0.09 mg | 5% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 20 IU | 5% | |
| → Vitamin D3 | 0.5 µg | - | |
| Vitamin E | 0.23 mg | 2% | |
| Vitamin K | 2.2 µg | 2% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 3.63 g | 1% | |
| Sugars | 0.73 g | 3% | |
| Fiber | 0 g | 0% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 26.94 g | 41% | |
| Saturated Fats | 17.12 g | 86% | |
| → Butyric Acid | 1.36 g | - | |
| → Caproic Acid | 0.51 g | - | |
| → Caprylic Acid | 0.27 g | - | |
| → Capric Acid | 0.67 g | - | |
| → Lauric Acid | 0.91 g | - | |
| → Myristic Acid | 3.04 g | - | |
| → Palmitic Acid | 7.27 g | - | |
| → Stearic Acid | 2.4 g | - | |
| Monounsaturated Fats | 7.84 g | - | |
| → Palmitoleic Acid | 0.41 g | - | |
| → Oleic Acid | 6.94 g | - | |
| → Gadoleic Acid | 0 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 0.59 g | - | |
| → Linolenic Acid (18:2) | 0.28 g | - | |
| → Linolenic Acid (18:3) | 0.31 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 31.8 g | 62% | |
| → Alanine | 0.93 g | - | |
| → Arginine | 1.17 g | - | |
| → Aspartic acid | 1.99 g | - | |
| → Cystine | 0.21 g | - | |
| → Glutamic acid | 7.3 g | - | |
| → Glycine | 0.55 g | - | |
| → Histidine | 1.23 g | 135% | |
| → Isoleucine | 1.69 g | 136% | |
| → Leucine | 3.07 g | 110% | |
| → Lysine | 2.94 g | 119% | |
| → Methionine | 0.85 g | 69% | |
| → Phenylalanine | 1.71 g | 80% | |
| → Proline | 3.72 g | - | |
| → Serine | 1.84 g | - | |
| → Threonine | 1.17 g | 90% | |
| → Tryptophan | 0.43 g | 130% | |
| → Tyrosine | 1.78 g | 74% | |
| → Valine | 2.18 g | 140% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 1064 mg | 82% | |
| Copper | 0.03 mg | 3% | |
| Iron | 0.77 mg | 4% | |
| Magnesium | 41 mg | 10% | |
| Manganese | 0.02 mg | 1% | |
| Phosphorus | 760 mg | 61% | |
| Potassium | 86 mg | 2% | |
| Selenium | 14.5 µg | 26% | |
| Sodium | 1433 mg | 60% | |
| Zinc | 2.58 mg | 23% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 104 mg | 35% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Cheese, Romano with 387calories? A brisk walk for 84 minutes, jogging for 39 minutes, or hiking for 65 minutes will help your burn off the calories in cheese, romano.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 81 minutes |
| Dancing | 70 minutes |
| Golfing | 70 minutes |
| Hiking | 65 minutes |
| Light Gardening | 70 minutes |
| Stretching | 129 minutes |
| Walking - 3.5 mph | 84 minutes |
| Weight Training - light workout | 108 minutes |
| Aerobics | 48 minutes |
| Basketball | 53 minutes |
| Bicycling - 10 mph or more | 39 minutes |
| Running - 5 mph | 39 minutes |
| Swimming | 46 minutes |
| Walking - 4.5 mph | 51 minutes |
| Weight Training - vigorous workout | 53 minutes |
Similar Food Items to Cheese, Romano
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Cheese, Muenster | 368 | 30.04g | 23.41g | 1.12g |
| Cheese, Neufchatel | 253 | 22.78g | 9.15g | 3.59g |
| Cheese, Parmesan, Grated | 420 | 27.84g | 28.42g | 13.91g |
| Cheese, Parmesan, Hard | 392 | 25.83g | 35.75g | 3.22g |
| Cheese, Port De Salut | 352 | 28.2g | 23.78g | 0.57g |
| Cheese, Provolone | 351 | 26.62g | 25.58g | 2.14g |
| Cheese, Ricotta, Part Skim Milk | 138 | 7.91g | 11.39g | 5.14g |
| Cheese, Ricotta, Whole Milk | 174 | 12.98g | 11.26g | 3.04g |
| Cheese, Roquefort | 369 | 30.64g | 21.54g | 2g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium