Calories in Grana Padano: Nutritional facts for Grana Padano Types

One hundred grams (3.5 oz) of Grana Padano cheese contains 398 calories.

One kilogram (2.2 lbs) of Grana Padano cheese contains 3980 calories.

A 198 g (7 oz) wedge of Belgioioso Grana Padano contains 788 calories. A 200 g (7.05 oz) wedge of Zanetti Grana Padano contains 796 calories. A 170 g (6 oz) container of Trader Joe's Shredded Grana Padano Cheese contains 677 calories.

Grana Padano provides some health benefits like promoting bone health and supplying a rich source of protein due to its high concentration of calcium, phosphorus, and essential amino acids. As a long-aged hard cheese, it offers a dense source of several vital nutrients. A list of the health benefits of Grana Padano are shown below.

• Good Source of Calcium and Phosphorus: Grana Padano is incredibly rich in calcium and phosphorus, minerals that are essential for building and maintaining strong bones and teeth. Dairy products are a major source of bioavailable calcium (Gueguen L, Pointillart A., 2000, "The Bioavailability of Dietary Calcium").
• Very High in High-Quality Protein: It is a concentrated source of complete protein, containing all the essential amino acids the body needs for muscle repair, immune function, and tissue growth. The aging process also makes the protein more easily digestible.
• Naturally Lactose-Free: Due to its long aging process (minimum 9 months), Grana Padano is naturally free of lactose, making it a suitable cheese for individuals with lactose intolerance.
• Rich in Vitamin B12: It is an excellent source of Vitamin B12, which is crucial for red blood cell formation and maintaining a healthy nervous system.
• Excellent Source of Zinc: Grana Padano is a fantastic source of zinc, a mineral that is vital for a strong immune system, wound healing, and cell division.
• Contains Bioactive Peptides: The aging process of Grana Padano creates specific tripeptides that have been shown to have ACE-inhibitor activity, which may help in lowering blood pressure. A study by Stuknyte M, et al. (2011), "Biochemical and physiological effects of Grana Padano cheese: A study in healthy, normotensive, and prehypertensive volunteers," investigated these effects.
• Provides Vitamin A and Selenium: It contains a good amount of fat-soluble Vitamin A, important for vision and immune health, and is also a source of selenium, a trace mineral with powerful antioxidant properties.
• Good Source of Other Minerals: Besides its high calcium, phosphorus, and zinc content, it provides other minerals like iodine and copper.

Grana Padano has been known to cause some unwanted effects like contributing to high sodium intake and a high intake of saturated fat due to its composition as an aged cheese. A list of the downsides of Grana Padano are shown below.

• High in Sodium: The cheesemaking and brining process results in a high sodium content, which can be a concern for individuals with hypertension or those on a sodium-restricted diet. High sodium intake is a risk factor for cardiovascular disease (He FJ, MacGregor GA., 2009, "A comprehensive review on salt and health and current experience of worldwide salt reduction programmes").
• High in Saturated Fat: Grana Padano is high in saturated fat. Diets high in saturated fat can contribute to elevated LDL ("bad") cholesterol levels, which is a risk factor for heart disease.
• High in Calories: Due to its low moisture and high concentration of fat and protein, Grana Padano is very calorie-dense. Uncontrolled portions can contribute to a calorie surplus and potential weight gain.
• Contains Tyramine: As a long-aged cheese, Grana Padano is high in tyramine. This compound can trigger migraines in sensitive individuals and can cause a dangerous hypertensive crisis in people taking monoamine oxidase inhibitors (MAOIs).
• Contains Dairy Allergens: As a cow's milk cheese, Grana Padano contains dairy proteins like casein and whey, which will cause allergic reactions in individuals with a milk allergy.

Yes, Grana Padano is good for you when consumed in moderation as part of a balanced diet. It is a highly nutrient-dense food, providing an exceptional amount of calcium, phosphorus, high-quality digestible protein, and essential micronutrients like zinc and Vitamin B12. Its long aging process makes it naturally lactose-free and produces bioactive peptides that may even have a blood pressure-lowering effect. Research by Crippa G, et al. (2016), "Effects of a Grana Padano cheese-based diet on blood pressure in hypertensive subjects," demonstrated this hypotensive effect in a clinical trial. However, these substantial benefits must be balanced against its high content of sodium, saturated fat, and calories. A preferred consumption rate is a small serving, such as a 1-ounce (28g) portion or a tablespoon of grated cheese, used to add flavor and a significant nutritional boost to meals without contributing an excessive amount of sodium or fat.

The calories in Grana Padano change slightly according to its aging period, which directly impacts its moisture content. As the cheese ages, it loses water, which in turn concentrates the fat and protein, thereby increasing the calorie density per 100g. The youngest type, aged 9-16 months, has the highest moisture content and serves as the baseline with around 398 calories per 100g. As it ages to become "Oltre 16 Mesi" (over 16 months), it becomes harder and slightly more calorie-dense, around 398-405 calories per 100g. The most aged version, "Riserva" (over 20 months), is the driest and most concentrated form, making it the highest in calories at around 400-410 calories per 100g. While these differences exist, all types of Grana Padano are considered high-calorie hard cheeses.

Yes, Grana Padano's calorie content is high when compared to many other cheeses, especially softer varieties, but it is very similar to other hard, aged grating cheeses. Grana Padano contains around 398 calories per 100g. This is nearly identical to its close relative, Parmigiano-Reggiano (Parmesan), which has around 392 calories per 100g. It is also comparable to other hard cheeses like Pecorino Romano (around 387 calories per 100g) and aged Swiss cheese (around 392 calories per 100g). However, its calorie content is significantly higher than that of softer or fresher cheeses. For example, fresh mozzarella contains around 280 calories per 100g, feta has around 264 calories per 100g, and soft goat cheese has around 260-300 calories per 100g. This difference is due to the low moisture content of hard cheeses like Grana Padano, which concentrates their fat and protein, the two macronutrients that contain calories.

Grana Padano has a complex savory flavor that evolves with age. Younger versions (9-16 months) are milder, with a sweet, milky, and slightly fruity taste. As it ages ("Oltre 16 Mesi" or "Riserva"), the flavor intensifies, becoming nuttier, more savory with distinct umami notes, and developing a characteristic granular, crystalline texture that melts in the mouth. Its purpose in dishes is to add a deep, savory (umami) and salty layer of flavor without overpowering other ingredients. For example, when grated over a rich pasta Bolognese, its salty nuttiness cuts through the richness of the meat sauce and enhances its overall flavor. When shaved onto a simple arugula salad, its savory character provides a perfect counterpoint to the peppery greens and acidic dressing.

Yes, Grana Padano is suitable for balanced diets when consumed in moderation. Its nutritional profile is a double-edged sword: it is a calorie-dense food high in sodium and saturated fat, but it is also an exceptional source of high-quality protein, calcium, and zinc, and it is naturally lactose-free. A small serving, such as one ounce (28g), provides a substantial nutritional benefit, including around 9 g of protein and over 25% of the Daily Value for calcium, for 113 calories. The key is portion control. Studies on dairy products, including hard cheeses, have shown complex relationships with health; for example, a review by D'Addezio L, et al. (2020), "Cheese Consumption and Health: A Review of the Clinical Evidence," notes that despite their saturated fat content, some cheeses do not show the expected negative cardiovascular effects, possibly due to the complex matrix of nutrients. Incorporating Grana Padano as a flavorful garnish (1-2 tablespoons grated) rather than a primary ingredient is an excellent way to add flavor and nutrition to a balanced diet without excessive fat or sodium.

The origin of Grana Padano dates back nearly 1,000 years to the Cistercian monks of the Chiaravalle Abbey, located near Milan in the Po River Valley of Northern Italy. Around the 12th century, the monks needed a way to preserve surplus milk from their dairy herds. They developed a method of creating a large, hard-cooked cheese that could be aged for long periods, concentrating its flavor and nutritional value. This cheese was called "grana" because of its grainy (granuloso) texture. The cheese was produced throughout the Padana plain, leading to its full name, Grana Padano. It was a practical and highly nutritious food that became a valuable commodity.