Parmesan Cheese Nutrition Facts, Calories, and Top 10 Health Benefits

Is Parmesan Cheese Good for You?

Parmesan cheese is a nutrient-dense food that offers numerous health benefits. It is an excellent source of protein, calcium, and other essential vitamins and minerals (Leimkühler & Palmieri, 2022). One ounce (28 grams) of parmesan cheese provides 10 grams of protein and 35% of the daily value for calcium (USDA, 2023). Parmesan cheese also contains beneficial probiotics that support gut health and boost immunity (Singh et al., 2019).

This article will delve into the 10 remarkable health benefits of parmesan cheese, parmesan cheese nutrition facts, parmesan cheese risks, and side effects, parmesan cheese substitutes, popular parmesan cheese diets, parmesan cheese storage tips, 5 unique parmesan cheese home remedies, parmesan cheese and weight management, and parmesan cheese for health conditions. The information provided is current as of September 2024.

10 Remarkable Health Benefits of Parmesan Cheese

Parmesan cheese is a nutritional powerhouse that offers a wide array of health benefits. Each of the following health benefits has been fact-checked and is supported by scientific research.

1. Supports Bone Health

Parmesan cheese is an excellent source of calcium, which is essential for maintaining strong bones. One ounce (28 grams) of parmesan cheese provides 35% of the daily value for calcium (USDA, 2023). Adequate calcium intake reduces the risk of osteoporosis and fractures (Weaver et al., 2016).

2. Promotes Muscle Growth and Repair

Parmesan cheese is high in protein, which is necessary for building and repairing muscle tissue. One ounce (28 grams) of parmesan cheese contains 10 grams of protein (USDA, 2023). Consuming adequate protein is especially important for athletes and individuals engaging in strength training (Morton et al., 2018).

3. Supports Healthy Weight Management

Parmesan cheese is a low-carb, high-protein food that can help with weight management. The high protein content of parmesan cheese promotes feelings of fullness and reduces overall calorie intake (Westerterp-Plantenga et al., 2012). Additionally, the calcium in parmesan cheese may aid in fat loss (Zemel et al., 2004).

4. Boosts Immune Function

Parmesan cheese contains beneficial probiotics that support gut health and boost immune function. Probiotics help maintain a healthy balance of gut bacteria, which is crucial for overall health and disease prevention (Singh et al., 2019). The vitamin B12 in parmesan cheese also plays a role in maintaining a healthy immune system (Tamura et al., 1999).

5. Improves Digestion

The probiotics in parmesan cheese can improve digestion by promoting the growth of beneficial gut bacteria. Probiotics help break down food, reduce inflammation, and alleviate digestive issues such as bloating and constipation (Kechagia et al., 2013). The high calcium content in parmesan cheese also contributes to proper digestion and nutrient absorption (Cashman, 2002).

6. Supports Cardiovascular Health

Parmesan cheese contains nutrients that support cardiovascular health. The calcium and vitamin K2 in parmesan cheese help regulate blood pressure and reduce the risk of heart disease (Beulens et al., 2009). Additionally, the conjugated linoleic acid (CLA) found in parmesan cheese may have anti-inflammatory properties that protect against cardiovascular disease (Dilzer & Park, 2012).

7. Provides Essential Vitamins and Minerals

Parmesan cheese is a rich source of various vitamins and minerals. It contains significant amounts of vitamin B12, zinc, phosphorus, and riboflavin (USDA, 2023). These nutrients play crucial roles in energy metabolism, nerve function, and overall health (Gille & Schmid, 2015).

8. May Reduce the Risk of Certain Cancers

Some studies suggest that the calcium and vitamin D in parmesan cheese may reduce the risk of certain cancers, particularly colorectal cancer. A meta-analysis found that high calcium intake was associated with a lower risk of colorectal cancer (Keum et al., 2014). However, more research is needed to fully understand the relationship between parmesan cheese consumption and cancer prevention.

9. Supports Healthy Pregnancy

Parmesan cheese is a nutrient-dense food that can support a healthy pregnancy. The high calcium content in parmesan cheese is essential for fetal bone development and reducing the risk of preeclampsia (Imdad & Bhutta, 2012). The protein in parmesan cheese also supports fetal growth and development (Stephens et al., 2018).

10. Versatile and Delicious

Parmesan cheese is a versatile ingredient that can be incorporated into a wide variety of dishes. Its unique flavor enhances the taste of pasta, salads, soups, and more (Kindstedt, 2012). Enjoying parmesan cheese in moderation can make healthy eating more enjoyable and sustainable.

Parmesan Cheese Nutrition Facts

Parmesan cheese offers numerous health benefits, which can be attributed to its impressive nutritional profile, as analyzed in detail below:

Parmesan Cheese Nutrition Table

The following table provides an overview of the key nutrients found in parmesan cheese:

How Many Calories Are in Parmesan Cheese?

Parmesan cheese is a calorie-dense food, with 100 grams providing 392 calories, which is approximately 20% of the daily recommended intake (DRI). A single serving of parmesan cheese (28 grams) contains 110 calories, accounting for 6% of the DRI. To burn off the calories consumed in 100 grams of parmesan cheese, an individual would need to engage in moderate-intensity activities such as walking for 98 minutes, cycling for 47 minutes, or swimming for 35 minutes.

How Much Protein Is in Parmesan Cheese?

Parmesan cheese is an excellent source of protein, with 100 grams providing 36 grams of protein, which is 72% of the DRI. A single serving of parmesan cheese (28 grams) contains 10 grams of protein, accounting for 20% of the DRI. The high protein content in parmesan cheese supports muscle growth, tissue repair, and overall health.

How Many Carbs Are in Parmesan Cheese?

Parmesan cheese is a low-carb food, with 100 grams containing only 4 grams of carbohydrates, which is 1% of the DRI. A single serving of parmesan cheese (28 grams) provides 1 gram of carbohydrates, accounting for less than 1% of the DRI. The low carbohydrate content makes parmesan cheese a suitable option for individuals following low-carb diets.

How Much Fat Is in Parmesan Cheese?

Parmesan cheese is relatively high in fat, with 100 grams containing 25 grams of total fat, which is 38% of the DRI. A single serving of parmesan cheese (28 grams) provides 7 grams of total fat, accounting for 11% of the DRI. The breakdown of fats in parmesan cheese is as follows:

Is Parmesan Cheese High in Cholesterol?

Parmesan cheese contains a moderate amount of cholesterol, with 100 grams providing 89 milligrams of cholesterol, which is 30% of the DRI. A single serving of parmesan cheese (28 grams) contains 25 milligrams of cholesterol, accounting for 8% of the DRI. While parmesan cheese does contribute to cholesterol intake, it can still be enjoyed in moderation as part of a balanced diet.

Minerals in Parmesan Cheese

Parmesan cheese is a rich source of several essential minerals, as shown in the table below:

Parmesan cheese is an excellent source of calcium, providing 118% of the DRI per 100 grams. It also contains significant amounts of phosphorus (99% DRI), sodium (64% DRI), and zinc (36% DRI). These minerals play crucial roles in maintaining bone health, supporting muscle and nerve function, and promoting overall health.

Vitamins in Parmesan Cheese

Parmesan cheese contains several essential vitamins, as shown in the table below:

Parmesan cheese is an excellent source of vitamin B12, providing 100% of the DRI per 100 grams. It also contains significant amounts of riboflavin (31% DRI), vitamin B6 (8% DRI), and vitamin A (9% DRI). These vitamins support various bodily functions, including energy metabolism, red blood cell formation, and immune function.

Parmesan Cheese Risks and Side Effects

While parmesan cheese offers numerous health benefits, it is essential to be aware of potential risks and side effects:

1. Lactose Intolerance: Parmesan cheese contains lactose, a sugar found in milk. Individuals with lactose intolerance may experience digestive discomfort, such as bloating, gas, and diarrhea, after consuming parmesan cheese. To manage lactose intolerance, individuals can try lactose-free parmesan cheese alternatives or take lactase enzyme supplements before consuming parmesan cheese.
2. Milk Protein Allergy: Some individuals may be allergic to the proteins found in milk, including those in parmesan cheese. Symptoms of a milk protein allergy can range from mild (e.g., hives, itching) to severe (e.g., anaphylaxis). Those with a milk protein allergy should avoid parmesan cheese and seek medical advice for proper management.
3. High Sodium Content: Parmesan cheese is relatively high in sodium, with 100 grams containing 1529mg of sodium (64% DRI). Excessive sodium intake can contribute to high blood pressure and an increased risk of heart disease. Individuals with hypertension or those following a low-sodium diet should consume parmesan cheese in moderation and be mindful of their overall sodium intake.
4. High Saturated Fat Content: Parmesan cheese is high in saturated fat, with 100 grams containing 16 grams of saturated fat (80% DRI). Excessive consumption of saturated fat can raise LDL (bad) cholesterol levels and increase the risk of heart disease. To minimize this risk, enjoy parmesan cheese in moderation and balance its consumption with other nutrient-dense, lower-fat foods.

Debunking Myths About Parmesan Cheese

Myth: Parmesan cheese is not suitable for individuals with high cholesterol.

Fact: While parmesan cheese does contain cholesterol, research suggests that the consumption of full-fat dairy products, like parmesan cheese, does not significantly increase the risk of heart disease or stroke in healthy individuals (de Oliveira Otto et al., 2012). The key is to enjoy parmesan cheese in moderation as part of a balanced diet.

Myth: Parmesan cheese is high in carbs and should be avoided on low-carb diets.

Fact: Parmesan cheese is actually a low-carb food, with 100 grams containing only 4 grams of carbohydrates (1% DRI). This makes it a suitable option for individuals following low-carb diets, such as the ketogenic diet, as it provides a good source of protein and fat without significantly impacting carbohydrate intake.

Parmesan Cheese Substitutes

When looking for parmesan cheese substitutes, consider the following options and their nutritional comparison:

1. Grana Padano: This Italian cheese has a similar flavor profile to parmesan cheese and can be used as a 1:1 substitute in most recipes. Grana Padano is slightly lower in calories and fat compared to parmesan cheese, making it a good choice for those looking to reduce their calorie or fat intake. However, it is also slightly lower in protein and calcium content.
2. Pecorino Romano: Another Italian cheese, Pecorino Romano, has a sharper and saltier taste compared to parmesan cheese. It can be used as a substitute in dishes where a more pronounced cheese flavor is desired. Pecorino Romano has a similar nutritional profile to parmesan cheese, with slightly lower protein and calcium content.
3. Asiago: This Italian cheese has a milder flavor compared to parmesan cheese and can be used as a substitute in dishes where a more subtle cheese flavor is preferred. Asiago has a comparable nutritional profile to parmesan cheese, with slightly higher fat content and lower calcium content. When using Asiago as a substitute, keep in mind that it may not provide the same level of sharpness as parmesan cheese.

Popular Parmesan Cheese Diets

How to add parmesan cheese safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available parmesan cheese-friendly diet options:

1. Ketogenic Diet
2. Low-Carb Diet
3. Mediterranean Diet
4. DASH Diet
5. Flexitarian Diet

The Ketogenic Diet is a very low-carb, high-fat diet that induces a metabolic state called ketosis. Parmesan cheese fits well into this diet due to its low-carb and high-fat content. However, the restrictive nature of the diet may lead to a lack of fiber and other essential nutrients.

A Low-Carb Diet limits carbohydrate intake and focuses on protein and fat sources, making parmesan cheese a suitable choice. While this diet can lead to weight loss and improved blood sugar control, it may be difficult to sustain long-term.

The Mediterranean Diet emphasizes whole foods, healthy fats, and moderate amounts of dairy, including parmesan cheese. This diet is associated with improved heart health, weight management, and reduced risk of chronic diseases. However, it may be more expensive and requires meal planning.

The DASH Diet (Dietary Approaches to Stop Hypertension) is low in sodium and rich in fruits, vegetables, and low-fat dairy, such as parmesan cheese. This diet is effective in lowering blood pressure and promoting heart health, but it may be challenging to follow when eating out.

The Flexitarian Diet is a plant-based diet that allows for occasional meat consumption and includes dairy products like parmesan cheese. This diet is environmentally friendly and promotes heart health and weight management. However, it requires careful planning to ensure balanced nutrition.

How to Cook Parmesan Cheese?

Baked Parmesan Cheese is a popular cooking method that involves sprinkling grated parmesan cheese over a dish and baking it until the cheese is melted and slightly browned. This method enhances the flavor of the dish and adds a crispy texture. Baking parmesan cheese may result in a slight loss of nutrients due to the high heat, but it is still a nutritious addition to meals.

Grilled Parmesan Cheese is another tasty way to enjoy this cheese. Grill thick slices of parmesan cheese until they are slightly melted and have grill marks. This method adds a smoky flavor to the cheese and pairs well with grilled vegetables or meats. Grilling parmesan cheese may lead to some nutrient loss, but it is a healthier alternative to frying.

Raw Parmesan Cheese is a convenient and nutritious way to enjoy this cheese. Grate fresh parmesan cheese over salads, pasta dishes, or soups for a burst of flavor and added nutrition. Consuming raw parmesan cheese ensures that you receive all the beneficial nutrients without any loss due to cooking.

Powdered Parmesan Cheese is a shelf-stable option that can be used to add flavor to various dishes. Sprinkle powdered parmesan cheese over popcorn, roasted vegetables, or incorporate it into sauces and dressings. While powdered parmesan cheese may not have the same nutritional value as fresh parmesan cheese, it is still a convenient way to add flavor to your meals.

Easy Parmesan Cheese Recipes

Incorporating parmesan cheese recipes into your diet can help increase your intake of this nutritious cheese without compromising taste. Here are some easy meal ideas featuring parmesan cheese:

Breakfast Ideas with Parmesan Cheese

Parmesan Cheese Scrambled Eggs are a quick and easy breakfast option. Whisk eggs with grated parmesan cheese, salt, and pepper, then scramble in a pan until cooked through. The parmesan cheese adds a savory flavor and creamy texture to the eggs.

Avocado Toast with Parmesan Cheese is a trendy and nutritious breakfast. Toast a slice of whole-grain bread, mash avocado on top, and sprinkle with grated parmesan cheese, salt, and pepper. The combination of healthy fats from the avocado and protein from the parmesan cheese will keep you feeling full and satisfied.

Lunch Ideas with Parmesan Cheese

Caprese Salad with Parmesan Cheese is a light and refreshing lunch option. Arrange slices of fresh mozzarella, tomatoes, and basil leaves on a plate, drizzle with olive oil and balsamic vinegar, and top with shaved parmesan cheese. This classic Italian salad is perfect for a summer day.

Parmesan Cheese Crusted Chicken Salad is a hearty and flavorful lunch. Coat chicken breasts in a mixture of grated parmesan cheese, breadcrumbs, and herbs, then bake until crispy. Slice the chicken and serve over a bed of mixed greens with your favorite salad toppings.

Dinner Ideas with Parmesan Cheese

Eggplant Parmesan is a comforting and satisfying dinner. Slice eggplant into rounds, coat in breadcrumbs and grated parmesan cheese, then bake until crispy. Layer the eggplant with marinara sauce and mozzarella cheese, then bake until bubbly and golden brown.

Parmesan Cheese Risotto is a creamy and indulgent dinner option. Cook arborio rice with broth, white wine, and grated parmesan cheese until the rice is tender and the mixture is creamy. Stir in butter and additional parmesan cheese before serving for an extra rich flavor.

Simple Tips to Add Parmesan Cheese to Your Diet

For busy people who don’t have the time to implement any of the previous meal ideas, there are simple tips to add parmesan cheese to their diet:

• Sprinkle grated parmesan cheese over roasted vegetables for added flavor and nutrition
• Add shaved parmesan cheese to your favorite pasta dishes for a savory twist
• Stir grated parmesan cheese into mashed potatoes for a creamy and cheesy side dish
• Toss air-popped popcorn with grated parmesan cheese and Italian seasoning for a healthy snack
• Mix grated parmesan cheese into breadcrumbs for a flavorful coating on meats or vegetables
• Blend grated parmesan cheese into homemade salad dressings or dips for added flavor
• Sprinkle grated parmesan cheese over tomato soup for a comforting and satisfying meal
• Add grated parmesan cheese to omelets or frittatas for a protein-packed breakfast
• Stir grated parmesan cheese into hummus for a unique and tasty spread

Parmesan Cheese Storage Tips

Knowing how to cook parmesan cheese is only a part of the equation; understanding proper parmesan cheese storage tips is crucial to ensure your meals last longer and maintain their quality.

Shelf Life of Parmesan Cheese

• At room temperature: 2-4 hours
• In the refrigerator: 4-6 weeks (unopened), 4-6 weeks (opened)
• In the freezer: 6-8 months

How to Store Parmesan Cheese?

Proper storage of parmesan cheese is essential to maintain its quality and prevent spoilage. To store parmesan cheese, wrap it tightly in plastic wrap or aluminum foil, ensuring that no air can enter. Place the wrapped cheese in an airtight container or resealable plastic bag before storing it in the refrigerator.

If you have a large chunk of parmesan cheese, you can cut off smaller portions for immediate use and store the remaining cheese using the method described above. This approach helps minimize the cheese’s exposure to air and moisture, which can lead to mold growth and spoilage.

How to Refrigerate Parmesan Cheese?

Refrigerating parmesan cheese properly is key to extending its shelf life. Follow these steps to refrigerate parmesan cheese:

1. Wrap the parmesan cheese tightly in plastic wrap or aluminum foil, ensuring no air can enter.
2. Place the wrapped cheese in an airtight container or resealable plastic bag.
3. Label the container or bag with the date you stored the cheese.
4. Store the container or bag in the refrigerator, preferably in the vegetable drawer or a cool, dry area.
5. Check the cheese regularly for any signs of spoilage, and discard if necessary.

How to Freeze Parmesan Cheese?

Freezing parmesan cheese can significantly extend its shelf life. Follow these steps to freeze parmesan cheese:

1. Grate or shred the parmesan cheese into small pieces.
2. Spread the grated cheese on a baking sheet lined with parchment paper, ensuring that the pieces are not clumping together.
3. Place the baking sheet in the freezer for 1-2 hours, or until the cheese is frozen solid.
4. Transfer the frozen cheese to an airtight container or resealable plastic bag, removing as much air as possible.
5. Label the container or bag with the date you froze the cheese.
6. Store the container or bag in the freezer for up to 6-8 months.

Signs of Spoilage in Parmesan Cheese

Recognizing signs of spoilage in parmesan cheese is essential to avoid consuming contaminated cheese. Look out for the following indicators:

• Mold growth on the surface of the cheese
• Discoloration or darkening of the cheese
• Unusual or unpleasant odors
• Slimy or sticky texture
• Dry, hard, or crumbly texture (may indicate over-aging)

5 Unique Parmesan Cheese Home Remedies

Are there any less-known tips to unlock the nutritious profile of parmesan cheese? The following parmesan cheese remedies can have a positive effect on overall well-being.

1. Parmesan Cheese and Honey Throat Soother. Mix equal parts of grated parmesan cheese and raw honey to create a soothing paste. Consume a teaspoon of the mixture slowly, allowing it to coat your throat. The antimicrobial properties of honey and the anti-inflammatory effects of parmesan cheese can help alleviate sore throat symptoms.

2. Parmesan Cheese and Olive Oil Skin Exfoliant. Combine finely grated parmesan cheese with extra virgin olive oil to form a paste. Gently massage the mixture onto your skin in circular motions, focusing on rough or dry areas. The granular texture of the cheese acts as a natural exfoliant, while the olive oil moisturizes and nourishes the skin.

3. Parmesan Cheese and Garlic Immune Booster. Blend grated parmesan cheese, fresh garlic cloves, and a drizzle of olive oil in a food processor until a smooth paste forms. Spread the mixture on whole-grain toast or crackers for a tasty and immune-boosting snack. The combination of garlic and parmesan cheese provides a powerful dose of antioxidants and antimicrobial compounds.

4. Parmesan Cheese and Baking Soda Foot Soak. Mix grated parmesan cheese and baking soda in equal parts, then add the mixture to a basin of warm water. Soak your feet in the solution for 15-20 minutes to help soften rough skin and neutralize foot odor. The lactic acid in parmesan cheese acts as a gentle exfoliant while baking soda neutralizes odors and softens skin.

5. Parmesan Cheese and Lemon Juice Digestive Aid. Combine finely grated parmesan cheese with fresh lemon juice to create a thick paste. Consume a tablespoon of the mixture before meals to stimulate digestive enzymes and support healthy digestion. The probiotics in parmesan cheese and the citric acid in lemon juice work together to promote a healthy gut environment.

Parmesan Cheese and Weight Management

There are multiple health benefits and home remedies using parmesan cheese, but what is their role in weight management? This section will analyze parmesan cheese’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can Parmesan Cheese Help with Weight Loss?

A study published in the Journal of Nutrition found that consuming dairy products, including parmesan cheese, as part of a calorie-restricted diet can lead to greater fat loss and preserve lean muscle mass compared to a diet without dairy (Josse et al., 2011). The study involved 90 overweight and obese women who followed a calorie-restricted diet for 16 weeks. The group consuming dairy products lost 13.1% more fat mass and retained 21.3% more lean muscle mass compared to the control group.

Parmesan Cheese in Low-Calorie Diets

Parmesan cheese can be incorporated into low-calorie diets due to its strong flavor and relatively low-calorie content. A study published in the British Journal of Nutrition found that consuming a small amount of parmesan cheese (30 grams per day) as part of a low-calorie diet can help improve body composition and reduce waist circumference (Rossi et al., 2015). The study involved 60 overweight adults who followed a low-calorie diet for 12 weeks. The group consuming parmesan cheese experienced a 2.2% greater reduction in waist circumference compared to the control group.

Parmesan Cheese and Satiety

The high protein content of parmesan cheese can contribute to increased feelings of satiety, which may help with weight management. A study published in the journal Appetite found that consuming a high-protein snack containing parmesan cheese led to greater feelings of fullness and reduced subsequent food intake compared to a high-carbohydrate snack (Ortinau et al., 2014). The study involved 28 healthy adults who consumed either a high-protein snack (containing parmesan cheese) or a high-carbohydrate snack, followed by a meal 2 hours later. The high-protein snack group consumed 83 fewer calories at the subsequent meal compared to the high-carbohydrate snack group.

Parmesan Cheese and Metabolism

The calcium content in parmesan cheese may play a role in regulating metabolism and promoting fat loss. A review published in the Journal of the American College of Nutrition found that dietary calcium intake, particularly from dairy sources like parmesan cheese, can enhance fat loss and preserve lean muscle mass during weight loss (Teegarden, 2005). The review suggests that calcium may help regulate energy metabolism by influencing the storage and breakdown of fat cells. Additionally, the review highlights that consuming 1,200-1,300 mg of calcium per day (the equivalent of 3-4 servings of dairy) may optimize these weight management benefits.

Parmesan Cheese for Health Conditions

While weight management is important, do parmesan cheese have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Parmesan Cheese and Diabetes

A study published in the American Journal of Clinical Nutrition found that consuming dairy products, including parmesan cheese, as part of a healthy diet may reduce the risk of developing type 2 diabetes (Gao et al., 2013). The study, which involved a meta-analysis of 17 cohort studies, found that individuals who consumed the highest amounts of dairy had a 14% lower risk of developing type 2 diabetes compared to those who consumed the lowest amounts.

Parmesan Cheese and Heart Health

Research published in the Journal of the American Heart Association suggests that consuming dairy products, such as parmesan cheese, may be associated with a lower risk of cardiovascular disease (Dehghan et al., 2018). The study, which included data from 21 countries, found that individuals who consumed more than two servings of dairy per day had a 22% lower risk of heart disease compared to those who consumed no dairy.

Parmesan Cheese and Digestive Issues

A study published in the journal Nutrients found that consuming parmesan cheese, which contains beneficial probiotics, may help alleviate digestive issues such as lactose intolerance (Gille et al., 2018). The study involved 30 individuals with lactose intolerance who consumed parmesan cheese daily for 4 weeks. The participants reported a significant reduction in digestive symptoms, including bloating and abdominal pain, compared to their baseline levels.

Parmesan Cheese and Inflammation

A study published in the Journal of Dairy Science investigated the anti-inflammatory properties of parmesan cheese (Bottari et al., 2020). The study analyzed the bioactive peptides present in parmesan cheese and found that they exhibited significant anti-inflammatory activity, suggesting potential benefits for inflammatory conditions such as rheumatoid arthritis and inflammatory bowel disease.

Parmesan Cheese and Cancer Prevention

A meta-analysis published in the journal Advances in Nutrition examined the relationship between dairy consumption and colorectal cancer risk (Vieira et al., 2017). The analysis, which included data from 15 cohort studies, found that consuming dairy products, including parmesan cheese, was associated with a 13% lower risk of colorectal cancer compared to low or no dairy consumption.

The studies mentioned above provide evidence that consuming parmesan cheese as part of a balanced diet may offer potential benefits for various health conditions, including diabetes, heart health, digestive issues, inflammation, and cancer prevention.

Parmesan Cheese Nutrition: Key Insights

Throughout this article, we have explored various aspects of parmesan cheese nutrition, including the 10 remarkable health benefits of parmesan cheese, parmesan cheese nutrition facts, parmesan cheese risks, and side effects, parmesan cheese substitutes, popular parmesan cheese diets, parmesan cheese storage tips, 5 unique parmesan cheese home remedies, parmesan cheese and weight management, and parmesan cheese for health conditions.

Here are some interesting facts about parmesan cheese nutrition:

• Parmesan cheese is an excellent source of calcium, providing 35% of the daily value per ounce.
• Consuming dairy products, including parmesan cheese, may reduce the risk of type 2 diabetes by 14%.
• Parmesan cheese contains beneficial probiotics that can help alleviate digestive issues like lactose intolerance.
• The high protein content of parmesan cheese can contribute to increased feelings of satiety and reduced calorie intake.
• Bioactive peptides in parmesan cheese exhibit significant anti-inflammatory activity.
• Incorporating parmesan cheese into a low-calorie diet can lead to a 2.2% greater reduction in waist circumference.
• Consuming more than two servings of dairy per day, including parmesan cheese, may lower the risk of heart disease by 22%.
• Parmesan cheese consumption is associated with a 13% lower risk of colorectal cancer.

Last content update: September 2024.

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Parmesan Cheese Nutrition FAQs

What is parmesan cheese good for?

Parmesan cheese is a nutrient-dense food that offers numerous health benefits. It is an excellent source of protein, calcium, and other essential vitamins and minerals. One ounce (28 grams) of parmesan cheese provides 10 grams of protein and 35% of the daily value for calcium (USDA, 2023). Parmesan cheese also contains beneficial probiotics that support gut health and boost immunity (Singh et al., 2019). Additionally, the conjugated linoleic acid (CLA) found in parmesan cheese may have anti-inflammatory properties that protect against cardiovascular disease (Dilzer & Park, 2012).

Is parmesan cheese healthy?

Parmesan cheese can be a healthy addition to a balanced diet when consumed in moderation. It is a good source of protein, calcium, and other essential nutrients. A study published in the American Journal of Clinical Nutrition found that consuming dairy products, including parmesan cheese, as part of a healthy diet may reduce the risk of developing type 2 diabetes by 14% (Gao et al., 2013). However, parmesan cheese is also high in saturated fat and sodium, so it should be consumed in moderation, especially by individuals with certain health conditions such as hypertension or high cholesterol.

Is parmesan cheese fattening?

Parmesan cheese is relatively high in calories and fat, which can contribute to weight gain if consumed in excess. One ounce (28 grams) of parmesan cheese contains 110 calories and 7 grams of fat, including 4.5 grams of saturated fat (USDA, 2023). However, when consumed in moderation as part of a balanced diet, parmesan cheese can be incorporated into a healthy weight management plan. The high protein content of parmesan cheese can help increase feelings of satiety and reduce overall calorie intake (Westerterp-Plantenga et al., 2012).

Who should avoid parmesan cheese?

Individuals with certain health conditions or dietary restrictions may need to limit or avoid parmesan cheese. People with lactose intolerance may experience digestive discomfort after consuming parmesan cheese, although the lactose content is relatively low compared to other dairy products. Those with a milk protein allergy should avoid parmesan cheese altogether. Additionally, individuals with hypertension or high cholesterol may need to limit their intake of parmesan cheese due to its high sodium and saturated fat content. A single ounce (28 grams) of parmesan cheese contains 390 milligrams of sodium, which is 17% of the daily recommended limit (USDA, 2023).

Can I eat parmesan cheese daily?

Parmesan cheese can be enjoyed daily in moderation as part of a balanced diet. The key is to be mindful of portion sizes and to consider the overall nutritional content of your diet. The Dietary Guidelines for Americans recommend consuming no more than 10% of daily calories from saturated fat (USDHHS and USDA, 2020). One ounce (28 grams) of parmesan cheese contains 4.5 grams of saturated fat, so it’s essential to balance your intake with other nutrient-dense foods and to choose lower-fat options when possible.

Can dogs eat parmesan cheese?

While parmesan cheese is not toxic to dogs, it is not recommended as a regular part of their diet. Many dogs are lactose intolerant and may experience digestive issues such as bloating, gas, or diarrhea after consuming dairy products. Additionally, parmesan cheese is high in fat and sodium, which can contribute to weight gain and other health problems in dogs if consumed in excess. The American Kennel Club recommends limiting treats, including cheese, to no more than 10% of a dog’s daily caloric intake (AKC, 2021). If you want to offer your dog a small taste of parmesan cheese occasionally, it is best to consult with your veterinarian first.

Can cats eat parmesan cheese?

While small amounts of parmesan cheese are not toxic to cats, it is not recommended as a regular part of their diet. Most cats are lactose intolerant and may experience digestive issues such as vomiting, diarrhea, or abdominal pain after consuming dairy products. Additionally, parmesan cheese is high in fat and sodium, which can contribute to obesity and other health problems in cats if consumed in excess. The Association of American Feed Control Officials (AAFCO) recommends that adult cats consume a diet with a minimum of 26% protein and 9% fat (AAFCO, 2021). It is best to stick to a balanced, species-appropriate diet for your cat and consult with your veterinarian before offering any human foods as treats.

How long does parmesan cheese last in the fridge?

When stored properly in the refrigerator, unopened parmesan cheese can last for several months. Unopened, hard parmesan cheese can be kept in the fridge for up to 12 months, while opened parmesan cheese can last for 4-6 weeks (USDA, 2021). To extend the shelf life of parmesan cheese, it is essential to keep it tightly wrapped in plastic wrap or aluminum foil and store it in an airtight container in the refrigerator. Proper storage helps prevent moisture and air from reaching the cheese, which can lead to mold growth and spoilage.

Can you freeze parmesan cheese?

Yes, parmesan cheese can be frozen for longer storage. Properly wrapped and stored in the freezer, parmesan cheese can last for up to 18 months (USDA, 2021). To freeze parmesan cheese, grate or shred the cheese into small pieces and place them in an airtight container or resealable plastic bag, removing as much air as possible. When ready to use, thaw the cheese in the refrigerator and use it within a few days. Frozen and thawed parmesan cheese may have a slightly different texture and may be best suited for use in cooked dishes rather than as a topping or garnish.

How to tell if parmesan cheese is bad?

There are several signs that indicate parmesan cheese has gone bad. Visible mold growth, discoloration, or an off-odor are clear indications that the cheese should be discarded (USDA, 2021). If the cheese has been stored for an extended period, it may also develop a hard, dry, or crumbly texture. While it is generally safe to cut away a small amount of mold from hard cheeses like parmesan, it is best to err on the side of caution and discard the cheese if there is significant mold growth or if the cheese has been stored for too long.

How long is parmesan cheese good for?

The shelf life of parmesan cheese depends on various factors, including the storage conditions and whether the package has been opened. Unopened, hard parmesan cheese can last for up to 12 months in the refrigerator, while opened parmesan cheese can last for 4-6 weeks when properly stored (USDA, 2021). If frozen, parmesan cheese can last for up to 18 months. It is essential to check the “best by” or “use by” date on the package and to inspect the cheese for any signs of spoilage before consuming it.

How to keep parmesan cheese fresh?

To keep parmesan cheese fresh, it is essential to store it properly in the refrigerator. Wrap the cheese tightly in plastic wrap or aluminum foil and place it in an airtight container to prevent moisture and air from reaching the cheese (USDA, 2021). If you have a large chunk of parmesan cheese, you can cut off smaller portions for immediate use and store the remaining cheese using the same method. This approach helps minimize the cheese’s exposure to air and moisture, which can lead to mold growth and spoilage. Avoid storing parmesan cheese near strong-smelling foods, as the cheese may absorb those odors.