Cheese, Romano
Serving Size 5 package (5 oz)
Nutritional Value and Analysis
Cheese, Romano with a serving size of 5 package (5 oz) has a total of 549.54 calories with 38.25 grams of fat. The serving size is equivalent to 142 grams of food and contains 344.25 calories from fat. This item is classified as dairy and egg products foods.
This food is a good source of protein, calcium, phosphorus, zinc, selenium, riboflavin, 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 62.64% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.
Protein 89% of DV
A serving of 142 grams of cheese, romano has 89% of the recommended daily needs of protein.
Fat 59% of DV
A serving of 142 grams of cheese, romano has 59% of the recommended daily intake of fat.
Calcium 116% of DV
A serving of 142 grams of cheese, romano has 116% of the recommended daily needs of calcium.
Phosphorus 86% of DV
A serving of 142 grams of cheese, romano has 86% of the recommended daily needs of phosphorus.
Sodium 85% of DV
A serving of 142 grams of cheese, romano has 85% of the recommended daily intake of sodium.
Zinc 33% of DV
A serving of 142 grams of cheese, romano has 33% of the recommended daily needs of zinc.
Selenium 37% of DV
A serving of 142 grams of cheese, romano has 37% of the recommended daily needs of selenium.
Riboflavin 41% of DV
A serving of 142 grams of cheese, romano has 41% of the recommended daily needs of riboflavin.
Vitamin B-12 66% of DV
A serving of 142 grams of cheese, romano has 66% of the recommended daily needs of vitamin b-12.
Tryptophan 185% of DV
A serving of 142 grams of cheese, romano has 185% of the recommended daily needs of tryptophan.
Threonine 128% of DV
A serving of 142 grams of cheese, romano has 128% of the recommended daily needs of threonine.
Isoleucine 193% of DV
A serving of 142 grams of cheese, romano has 193% of the recommended daily needs of isoleucine.
Leucine 156% of DV
A serving of 142 grams of cheese, romano has 156% of the recommended daily needs of leucine.
Lysine 169% of DV
A serving of 142 grams of cheese, romano has 169% of the recommended daily needs of lysine.
Methionine 98% of DV
A serving of 142 grams of cheese, romano has 98% of the recommended daily needs of methionine.
Phenylalanine 113% of DV
A serving of 142 grams of cheese, romano has 113% of the recommended daily needs of phenylalanine.
Tyrosine 105% of DV
A serving of 142 grams of cheese, romano has 105% of the recommended daily needs of tyrosine.
Valine 199% of DV
A serving of 142 grams of cheese, romano has 199% of the recommended daily needs of valine.
Histidine 192% of DV
A serving of 142 grams of cheese, romano has 192% of the recommended daily needs of histidine.
Cholesterol 49% of DV
A serving of 142 grams of cheese, romano has 49% of the recommended daily intake of cholesterol.
Saturated Fats 122% of DV
A serving of 142 grams of cheese, romano has 122% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 5 package (5 oz) (142 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 549.54 | Calories from Fat 344 | |
| % Daily Value* | ||
| Total Fat 38.3g | 59% | |
| Saturated Fat 24.3g | 122% | |
| Trans Fat 0g | ||
| Cholesterol 147.7mg | 49% | |
| Sodium 2034.9mg | 85% | |
| Total Carbohydrate 5.2g | 2% | |
| Dietary Fiber 0g | 0% | |
| Sugars 1g | ||
| Protein 45g | ||
| Vitamin A 12% | Vitamin C 0% |
| Calcium 116% | Iron 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 589.3 IU | 12% | |
| → Vitamin A, RAE | 136.32 µg | 15% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 97.98 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 1.59 µg | 66% | |
| Vitamin B-6 | 0.12 mg | 7% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 28.4 IU | 7% | |
| → Vitamin D3 | 0.71 µg | - | |
| Vitamin E | 0.33 mg | 2% | |
| Vitamin K | 3.12 µg | 3% |
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 | 5.15 g | 2% | |
| Sugars | 1.04 g | 4% | |
| 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 | 38.25 g | 59% | |
| Saturated Fats | 24.3 g | 122% | |
| → Butyric Acid | 1.92 g | - | |
| → Caproic Acid | 0.72 g | - | |
| → Caprylic Acid | 0.38 g | - | |
| → Capric Acid | 0.95 g | - | |
| → Lauric Acid | 1.29 g | - | |
| → Myristic Acid | 4.31 g | - | |
| → Palmitic Acid | 10.32 g | - | |
| → Stearic Acid | 3.41 g | - | |
| Monounsaturated Fats | 11.13 g | - | |
| → Palmitoleic Acid | 0.58 g | - | |
| → Oleic Acid | 9.86 g | - | |
| → Gadoleic Acid | 0 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 0.84 g | - | |
| → Linolenic Acid (18:2) | 0.4 g | - | |
| → Linolenic Acid (18:3) | 0.44 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 | 45.16 g | 89% | |
| → Alanine | 1.32 g | - | |
| → Arginine | 1.66 g | - | |
| → Aspartic acid | 2.82 g | - | |
| → Cystine | 0.3 g | - | |
| → Glutamic acid | 10.37 g | - | |
| → Glycine | 0.79 g | - | |
| → Histidine | 1.75 g | 192% | |
| → Isoleucine | 2.39 g | 193% | |
| → Leucine | 4.36 g | 156% | |
| → Lysine | 4.18 g | 169% | |
| → Methionine | 1.21 g | 98% | |
| → Phenylalanine | 2.43 g | 113% | |
| → Proline | 5.28 g | - | |
| → Serine | 2.61 g | - | |
| → Threonine | 1.66 g | 128% | |
| → Tryptophan | 0.61 g | 185% | |
| → Tyrosine | 2.52 g | 105% | |
| → Valine | 3.1 g | 199% |
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 | 1510.88 mg | 116% | |
| Copper | 0.04 mg | 4% | |
| Iron | 1.09 mg | 6% | |
| Magnesium | 58.22 mg | 14% | |
| Manganese | 0.03 mg | 1% | |
| Phosphorus | 1079.2 mg | 86% | |
| Potassium | 122.12 mg | 3% | |
| Selenium | 20.59 µg | 37% | |
| Sodium | 2034.86 mg | 85% | |
| Zinc | 3.66 mg | 33% |
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 | 147.68 mg | 49% |
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 549.54calories? A brisk walk for 119 minutes, jogging for 56 minutes, or hiking for 92 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 | 114 minutes |
| Dancing | 100 minutes |
| Golfing | 100 minutes |
| Hiking | 92 minutes |
| Light Gardening | 100 minutes |
| Stretching | 183 minutes |
| Walking - 3.5 mph | 119 minutes |
| Weight Training - light workout | 153 minutes |
| Aerobics | 69 minutes |
| Basketball | 75 minutes |
| Bicycling - 10 mph or more | 56 minutes |
| Running - 5 mph | 56 minutes |
| Swimming | 65 minutes |
| Walking - 4.5 mph | 72 minutes |
| Weight Training - vigorous workout | 75 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