Every 100 kcal of romano cheese brings 8.2 g of protein. On that measure it ranks 17th of the 81 dairy foods in this database and 293rd of all 796 foods on the site. Measured by weight instead, its 31.8 g per 100 g ranks 3rd in its group.
Protein accounts for roughly 33% of the calories in romano cheese, making it moderately protein-dense. The rest comes from fat and carbohydrate, so it adds a solid amount of protein while still carrying real energy - useful when you are eating to a calorie target rather than under one.
Weight for weight, romano cheese has 1.2 g of protein for each gram of fat (31.8 g against 26.9 g per 100 g).
Set against strawberry kefir, another dairy food entry in the database, a serving carries about 0.5 g more protein (strawberry kefir has 8.4 g per 1 cup).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is measured by weight at 28 g, and it covers about 18% of the 50 g FDA Daily Value for protein.
Hard grating cheeses like romano are among the most protein-dense cheeses by weight.
Serving sizes
Protein in common portions of romano cheese
Protein and calories in Romano cheese for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
31.8 g
387 kcal
1 oz (serving used here)
28 g
8.9 g
108 kcal
5 package (5 oz)
142 g
45.2 g
550 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in romano cheese
The nine essential amino acids in Romano cheese, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
3.07 g
0.86 g
97
lysine
2.94 g
0.82 g
92
valine
2.18 g
0.61 g
69
isoleucine
1.68 g
0.47 g
53
threonine
1.17 g
0.33 g
37
phenylalanine
1.71 g
0.48 g
54
methionine
0.852 g
0.24 g
27
histidine
1.23 g
0.34 g
39
tryptophan
0.429 g
0.12 g
13
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
31.8 g. The 1 oz serving used on this page weighs 28 g and so carries 8.9 g.
How much protein do you get per 100 calories of romano cheese?
8.2 g. That figure divides its 31.8 g of protein per 100 g by its 387 kcal per 100 g, so it does not depend on serving size.
Is the protein in romano cheese complete?
Yes. The protein in romano cheese supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of romano cheese?
About 18%. One 1 oz serving has 8.9 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #171249 (Cheese, romano), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.