Food guide

Pecorino

A hard sheep's-milk grating cheese; USDA Romano is the closest SR Legacy match if pecorino is missing.

DairyProtein-Rich

Pecorino, a nutrient-dense dairy food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of pecorino for fair comparison. Typical serving: 15 g — 58 kcal per 15 g serving.

Nutrition information for Pecorino
Nutrient	Per 100 g	Per serving (15 g)	Per 100 kcal
Energy	387 kcal	58 kcal	100 kcal
Protein	32 g	4.8 g	8.3 g
Carbohydrate	3.3 g	0.5 g	0.9 g
Fat	26.7 g	4 g	6.9 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of pecorino, with a typical serving and FDA Daily Value for adults.

Micronutrients for Pecorino
Nutrient	Per 100 g	Per serving (15 g)	% DV
Vitamins
Vitamin A	96 µg	14.4 µg	11%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.5 µg	0.075 µg	3%
Vitamin E	0.23 mg	0.035 mg	2%
Vitamin K	2.2 µg	0.33 µg	2%
Thiamin	0.037 mg	0.006 mg	3%
Riboflavin	0.37 mg	0.056 mg	28%
Niacin	0.077 mg	0.012 mg	<1%
Vitamin B6	0.085 mg	0.013 mg	5%
Folate	7 µg	1.1 µg	2%
Vitamin B12	1.1 µg	0.17 µg	46%
Pantothenic acid	0.42 mg	0.063 mg	8%
Choline	15.4 mg	2.3 mg	3%
Minerals
Calcium	1064 mg	160 mg	82%
Iron	0.77 mg	0.12 mg	4%
Magnesium	41 mg	6.2 mg	10%
Phosphorus	760 mg	114 mg	61%
Potassium	86 mg	12.9 mg	2%
Sodium	1433 mg	215 mg	62%
Zinc	2.6 mg	0.39 mg	24%
Selenium	14.5 µg	2.2 µg	26%
Copper	0.03 mg	0.005 mg	3%
Manganese	0.02 mg	0.003 mg	<1%

Source: USDA FoodData Central — Cheese, romano

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat pecorino?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
A hard sheep's-milk grating cheese; USDA Romano is the closest SR Legacy match if pecorino is missing.

How to include it

Use as a protein side or in cooking rather than as a sweetened dessert.
Typical pairing ideas: Pasta, Olive oil, Tomato.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.