Romano cheese is a hard, salty cheese that has become a popular choice in the USA, where it is commonly produced using pasteurised cow, goat or sheep milk. With its robust flavour and versatility, Romano cheese can enhance many dishes, but is it good for your health? Let’s examine the nutritional profile, health considerations and Cheese Health Star Rating (CHSR) to assess its benefits and drawbacks.
SEE ALSO: Nutrition facts for popular world cheeses in Cheese Scientist’s index →
Romano cheese vs Pecorino Romano
Before I dig into the science, let’s start with an important distinction.
Romano cheese and Pecorino Romano are often confused, but they have distinct differences. Pecorino Romano is a traditional Italian cheese made exclusively from sheep’s milk and has a spicier, more pronounced flavour. It is often aged longer, contributing to its crumbly texture and intense saltiness.
On the other hand, Romano cheese is produced in the USA, can be made from pasteurised cow, goat or sheep milk and tends to have a milder taste. The production process and milk used can vary, making Romano cheese more versatile but less traditional compared to Pecorino Romano.
Nutrition facts of Romano cheese
Nutritional review for Romano
Romano cheese is nutrient-dense, providing high levels of energy, protein, and essential minerals. Here is a closer look at its nutritional breakdown per 100 g:
Macronutrients
- Energy: 387 kcal (16% Daily Value) Romano cheese is calorie-dense, making it a good source of energy. This can be beneficial for individuals needing an energy boost, but portion control is important for those watching their calorie intake.
- Total fat: 27 g (35% DV) Romano cheese is high in fat, contributing to its creamy texture and rich flavour. While fat is essential for energy and the absorption of fat-soluble vitamins, excessive consumption can lead to weight gain and cardiovascular issues.
- Saturated fat: 17 g (85% DV) Saturated fat makes up a significant portion of the total fat content. High saturated fat intake is associated with increased LDL (“bad”) cholesterol levels, which can raise the risk of heart disease. Moderation is key.
- Protein: 32 g (64% DV) Romano cheese is an excellent source of high-quality protein, containing all essential amino acids. Protein is crucial for muscle repair, growth, and maintaining healthy skin, hair and nails. It also helps with satiety, making you feel fuller for longer.
- Total carbohydrates: 3.6 g (1% DV) Romano cheese is low in carbohydrates, making it suitable for low-carb or ketogenic diets. Its carbohydrate content mainly comes from natural sugars.
- Sugar: 0.7 g The sugar content in Romano cheese is minimal, which is beneficial for maintaining stable blood sugar levels.
- Lactose: 0 g (lactose-free) Romano cheese is lactose-free, making it an excellent choice for individuals with lactose intolerance who often struggle to enjoy dairy products.
Micronutrients
- Cholesterol: 104 mg (35% DV) Cholesterol is naturally present in Romano cheese, and while dietary cholesterol has less impact on blood cholesterol than previously thought, excessive intake should still be monitored, especially for individuals with existing heart conditions.
- Sodium: 1,433 mg (62% DV) Sodium is one of the highest components in Romano cheese. While sodium is necessary for fluid balance and nerve function, too much can increase blood pressure and strain the heart. Hence, people on low-sodium diets should be cautious.
- Calcium: 1,064 mg (82% DV) Calcium is a standout nutrient in Romano cheese, contributing significantly to bone density and strength. It also supports muscle function, nerve signaling and blood clotting. Regular calcium intake is particularly important for preventing osteoporosis.
- Vitamin D: 0.5 mcg (2% DV) Although Romano cheese contains only a small amount of vitamin D, this nutrient is essential for calcium absorption and bone health. Pairing Romano with vitamin D-rich foods can enhance calcium utilisation.
- Iron: 0.8 mg (4% DV) Iron in Romano cheese plays a role in transporting oxygen throughout the body and supporting immune function. While the amount is small, it can contribute to your daily iron needs.
- Potassium: 86 mg (2% DV) Potassium is vital for heart health and maintaining proper muscle and nerve function. Romano cheese provides a modest amount, but other potassium-rich foods should complement it in your diet.
What is the Cheese Health Star Rating of Romano?
The CHSR, calculated using Cheese Scientist’s proprietary algorithm, evaluates cheeses based on their nutritional content and health considerations. Let’s take a look at how we calculated the CHSR for Romano.
Step 1: Baseline points (per 100 g)
| NUTRIENT | FORMULA | POINTS |
| Energy (kJ) | 1 point per 250 kJ above 500 kJ | +5 |
| Saturated fat | 1 point per 2g above 3g | +7 |
| Sodium (mg) | 1 point per 100mg above 300mg | +11 |
| Total sugar (g) | 1 point per 1g above 2g | +0 |
Baseline points = 5 + 7 + 11 + 0 = 23
Step 2: Modifying points
| NUTRIENT | FORMULA | POINTS |
| Protein (g) | -1 point per 2g above 6g | -13 |
| Calcium (% RDI) | -1 point per 10% above 20% | -6 |
| FVNL | -1 point per 10% FVNL above 40% | -0 |
Modifying points = -13 – 6 – 0 = – 19
Step 3: Net score
Net score = Baseline points – Modifying points = 23 – 19 = 4
The Cheese Health Star Rating (CHSR) system provides a quick visual indicator of the overall nutritional value of cheese. Romano earns a net score of 4 and a rating of 4.5 stars, reflecting its excellent balance of nutrients and its suitability for a variety of diets.
You can read more about how the CHSR is calculated by clicking here.
Why Romano has a CHSR of 4.5
Positives:
- High protein content: With 32 g of protein per 100 g, Romano cheese is a great source of complete protein, essential for muscle repair and growth.
- Rich in calcium: Calcium contributes to strong bones and teeth, and Romano provides 82% of the daily recommended value per 100 g serving.
- Lactose-free: People with lactose intolerance can enjoy Romano cheese without discomfort, as it contains 0 g of lactose.
Negatives:
- High in saturated fat: Saturated fat accounts for 17 g per 100 g, or 85% of the daily value, which can raise LDL (“bad”) cholesterol levels if consumed in excess.
- Excessive sodium: With 1,433 mg of sodium per 100 g, Romano cheese contributes 62% of the daily value, which may not be suitable for individuals with high blood pressure or those on a low-sodium diet.
Other special health considerations
Romano cheese offers several benefits, but it may not be suitable for everyone. Here’s a breakdown of considerations:
- Pregnancy and breastfeeding: Romano cheese made from pasteurised milk is generally safe for pregnant or breastfeeding individuals, as pasteurisation eliminates harmful bacteria.
- Lactose intolerance: Its lactose-free nature makes Romano cheese a safe option for those with lactose intolerance.
- Low-fat diets: Due to its high saturated fat content, Romano may not fit into low-fat dietary plans.
- Low-sodium diets: Those monitoring their sodium intake should consume Romano cheese in moderation or choose alternatives with lower sodium levels.
Tips for enjoying Romano cheese healthily
Romano cheese can be a healthy addition to your diet if consumed in moderation. Its high protein and calcium content support muscle health and bone strength, and it’s a safe option for those with lactose intolerance. However, the high levels of saturated fat and sodium make it less suitable for individuals managing cardiovascular health or adhering to low-sodium diets.
- Use Romano cheese as a garnish or flavour enhancer in small quantities to reduce fat and sodium intake.
- Pair it with fresh vegetables or whole-grain dishes to balance your meal’s nutritional profile.
- Consider low-sodium cheese options if you need to limit your salt intake.
In conclusion, Romano cheese is a nutrient-rich food with notable health benefits, but its consumption should align with your dietary goals and health needs. By enjoying it thoughtfully, you can reap its benefits without overindulging in its less favourable aspects.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
