Pecorino Romano
The ancient, historic cheese of Rome: made only from whole sheep's milk, salted and aged until it is hard, with a sharp, peppery, salty flavour. It contains almost no carbohydrate, so a glycemic index does not apply, and it is the cornerstone of classic Roman pasta dishes such as carbonara and cacio e pepe.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A small sprinkle of grated pecorino is enough to give a dish a sharp flavour; use it as a smart way to need less ordinary salt while adding healthy fats and natural calcium.
Best preparation methods
Mix it grated with freshly ground black pepper and sprinkle it over roasted vegetables or egg dishes to lift both the flavour and the fullness.
Important Nutritional Note
Sheep's milk is rich in conjugated linoleic acid (CLA), which benefits the blood vessels; because it is naturally very salty, people with high blood pressure should keep the amount moderate.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (10 g) |
|---|---|---|
| Calories | 387 kcal | 38.7 kcal |
| Protein | 32 g | 3.2 g |
| Carbohydrate | 2 g | 0.2 g |
| Available carbohydrate | 2 g | 0.2 g |
| Fat | 28 g | 2.8 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 8.3 g of protein per 100 kcal, ranking 7 of 25 in Dairy & cheese (highest first).
Related foods from the same family:
Frequently asked questions
Is Pecorino Romano good for weight loss?
It can be a useful part of a weight-loss plan because it provides 8.3 g of protein per 100 kcal, and protein supports fullness. A 10 g portion gives 39 kcal.
How does Pecorino Romano affect blood sugar?
Pecorino Romano contains only 2 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Pecorino Romano?
A typical 10 g portion of Pecorino Romano provides about 39 kcal, 3.2 g protein, 0.2 g carbohydrate, 2.8 g fat and 0 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.