Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Romano cheese contains 31.8g of protein and 387 kcal per 100g, making it a high-protein option for meals. Pair it with whole-grain crackers or use it as a topping for salads to enhance flavor and nutritional balance.

cheese romano
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Cheese, romano

🔥 387 Calories
💪 31.8g Protein
⚡ 3.6g Carbohydrates
🥑 26.9g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Dairy
Cheese, romano
Energy density
Dense
387 kcal per 100g
Macro energy profile
Fat-led
33% Protein · 4% Carbohydrates · 63% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in vitamin B12Very high in calciumVery high in phosphorusHigh in fat

Nutritional Information

387
kcal/100g
Protein
31.8g
Carbohydrates
3.6g
Fat
26.9g

About Cheese, romano

Romano cheese is a hard, salty Italian cheese that is made from sheep's milk, and it originates from the region of Lazio, particularly around Rome. It is known for its sharp flavor and crumbly texture, making it a popular choice in various culinary applications. Traditionally, Romano cheese is aged for at least five months, which enhances its robust taste and aroma, making it a staple in Italian cuisine and a favored ingredient in pasta dishes, salads, and as a topping for various meals. Nutritionally, Romano cheese is a powerhouse of protein, providing approximately 31.80 grams per 100 grams, which is essential for muscle growth and repair. It also contains a significant amount of fats, particularly saturated fat, which accounts for around 26.90 grams per 100 grams. With low carbohydrate content at 3.60 grams and a glycemic index of 0, it is suitable for low-carb diets. Romano cheese is also rich in key vitamins and minerals, including calcium and vitamin B12, making it a nutritious addition to a balanced diet.

Health Benefits

Supports muscle growth and repair due to its high protein content.
Rich in calcium, which is vital for bone health.
Contains vitamin B12, essential for nerve function and red blood cell formation.
Low in carbohydrates, making it suitable for low-carb diets.
Provides a source of healthy fats that support overall health.
Contains iron, which is important for oxygen transport in the body.
May enhance the flavor of dishes, encouraging the consumption of vegetables.
Aging process can improve digestibility for some individuals.
Rich in antioxidants that may help combat oxidative stress.
Can be part of a balanced diet, aiding in weight management when consumed in moderation.

Recommended Food Pairings

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Pair with whole-grain pasta for a hearty meal, as the cheese enhances the flavor and provides protein.
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Combine with fresh vegetables like arugula and tomatoes in salads, adding flavor and nutrients.
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Sprinkle over pizza for a rich, savory topping that complements tomato sauce and other ingredients.
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Use in a cheese board alongside fruits like figs or pears for a sweet and salty contrast.
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Incorporate into soups or stews for added creaminess and depth of flavor.

How to Consume

Serving size
30g, approximately 1 ounce
Frequency
2-3 times per week
  • •Grate Romano cheese over dishes to enhance flavor without overwhelming.
  • •Mix into sauces for creaminess and depth.
  • •Use as a finishing touch on salads for added protein.
  • •Incorporate into baked goods for a savory twist.
  • •Pair with fruits or nuts for a balanced snack.

Selection & Storage

How to choose:

  • ✓Look for cheese that is firm and has a consistent texture without cracks.
  • ✓Choose cheese that has a strong aroma, indicating richness in flavor.
  • ✓Select cheese with a clear expiration date and proper packaging.
  • ✓Opt for artisanal brands that use traditional methods for better quality.
Storage
Store in the refrigerator at a temperature of 1-4°C in a sealed container to maintain freshness.
Shelf life
5-7 days refrigerated, 6 months frozen if wrapped tightly.

Warnings & Contraindications

  • ⚠️Individuals with lactose intolerance may experience discomfort.
  • ⚠️Those with allergies to dairy should avoid Romano cheese.
  • ⚠️People on low-sodium diets should limit intake due to sodium content.
  • ⚠️Excessive consumption may lead to high sodium intake, affecting blood pressure.
  • ⚠️High-fat content suggests moderation for those monitoring fat intake.

Frequently Asked Questions

How many calories does Cheese, romano have?

Romano cheese contains approximately 387 calories per 100 grams, making it a calorie-dense food. It is important to consume it in moderation, especially for those monitoring their caloric intake.

Is Cheese, romano healthy?

Yes, Romano cheese can be a healthy addition to a balanced diet. It is high in protein, calcium, and vitamin B12, which are beneficial for muscle health, bone density, and nerve function. However, due to its high fat and sodium content, it should be consumed in moderation.

How should Cheese, romano be stored?

Romano cheese should be stored in the refrigerator at a temperature of 1-4°C. It is best kept in an airtight container or wrapped in wax paper to maintain its freshness and prevent it from drying out.

What are the benefits of eating Cheese, romano?

Eating Romano cheese provides several benefits including a high protein content, which supports muscle building and repair, along with calcium for strong bones. It is also a good source of vitamin B12, important for nerve health, and offers a flavorful option to enhance meals.

How much Cheese, romano can I eat per day?

It is recommended to consume Romano cheese in moderation, about 30 grams (1 ounce) a few times a week, particularly due to its high fat and sodium content. This portion allows you to enjoy its flavor and benefits without excessive calorie intake.

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