Calories and Nutritions in Parmesan Cheese

A 100 gram serving of shredded Parmesan cheese contains 392 calories. A 100 gram serving of grated Parmesan cheese contains 392 calories. A 100 gram serving of fresh Parmesan cheese contains 392 calories. A 100 gram serving of raw Parmesan cheese contains 392 calories.

One kilogram (1000g) of shredded Parmesan cheese contains 3920 calories. One kilogram (1000g) of grated Parmesan cheese contains 3920 calories. One kilogram (1000g) of fresh Parmesan cheese contains 3920 calories. One kilogram (1000g) of raw Parmesan cheese contains 3920 calories.

A thin slice of Parmesan cheese (7g) contains 27 calories. The calorie content is the same whether the cheese is shredded, grated, fresh, or raw.

One ounce (28.4g) of shredded Parmesan cheese contains 111 calories. One ounce (28.4g) of grated Parmesan cheese contains 111 calories. One ounce (28.4g) of fresh Parmesan cheese contains 111 calories. One ounce (28.4g) of raw Parmesan cheese contains 111 calories.

Consumption of Parmesan cheese is associated with several health advantages, which are detailed below:

• Promotes Bone Health: Parmesan cheese is exceptionally rich in calcium and phosphorus, two minerals that are fundamental for building and maintaining strong bone density. A consistent intake of bioavailable calcium from dairy sources is crucial for preventing osteoporosis. (Gueguen, L., & Pointillart, A., 2000, The Bioavailability of Dietary Calcium)
• Supports Muscle Maintenance: With a high concentration of protein, Parmesan cheese provides all the essential amino acids required for muscle repair, growth, and overall body function. The high-quality protein in cheese is easily digestible and utilized by the body. (Wolfe, R. R., 2017, The role of dietary protein in optimizing muscle mass, function and health outcomes in older individuals)
• Aids Digestive Health: The long aging process of Parmesan cheese breaks down lactose, making the cheese virtually lactose-free and suitable for many individuals with lactose intolerance. The aging also produces probiotics and bioactive peptides that can support a healthy gut microbiome. (Gobbetti, E., et al., 2018, The sourdough fermentation is a powerful process to exploit the potential of legumes, pseudo-cereals and milling by-products in bread-making)
• Provides Key Nutrients: Parmesan cheese is a concentrated source of essential nutrients beyond protein and calcium. The cheese contains high levels of vitamin B12 for nerve function, vitamin A for vision, and zinc and selenium, which are important for immune function and antioxidant defense. (Gille, D., & Schmid, A., 2015, Vitamin B12 in meat and dairy products)

Parmesan cheese is generally safe for most people when consumed moderately, but there may be potential drawbacks such as:

• High in Sodium: Parmesan cheese has a very high sodium content, which is added for flavor and as a preservative during the long aging process. Excessive sodium intake is linked to an increased risk of high blood pressure and cardiovascular issues in salt-sensitive people. An alternative is to use a smaller amount of Parmesan or to select a lower-sodium hard cheese like Swiss cheese. A daily suggested amount is one tablespoon (5g) to keep sodium intake in check. (He, F. J., & MacGregor, G. A., 2010, Reducing population salt intake worldwide: from evidence to implementation)
• High in Saturated Fat: As a full-fat cheese, Parmesan contains a high amount of saturated fat. Dietary guidelines recommend limiting saturated fat intake to manage cholesterol levels and heart disease risk. An alternative is to use a reduced-fat version of Parmesan-style cheese. A daily suggested amount of one ounce (28.4g) should be considered within the context of an entire day's saturated fat allowance. (Astrup, A., et al., 2020, Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review)
• Contains Amines that May Trigger Headaches: Aged cheeses like Parmesan are rich in tyramine, a natural amine that can trigger migraines or headaches in sensitive individuals, especially those taking monoamine oxidase inhibitor (MAOI) medications. An alternative would be a fresh, unaged cheese like ricotta or mozzarella. The daily suggested amount for susceptible individuals may be very low or none. (Sun-Edelstein, C., & Mauskop, A., 2009, Foods and supplements in the management of migraine headaches)

Yes, Parmesan cheese is good for consumption in moderation because the cheese is a powerhouse of nutrients. For bone health, Parmesan is one of the richest food sources of calcium, a mineral critical for bone density and strength (Gueguen, L., & Pointillart, A., 2000, The Bioavailability of Dietary Calcium). For digestive health, the extensive aging process breaks down almost all lactose, making the cheese easy to digest for most people, including those with lactose intolerance. The aging also creates beneficial compounds and probiotics (Gobbetti, E., et al., 2018, The sourdough fermentation is a powerful process to exploit the potential of legumes, pseudo-cereals and milling by-products in bread-making). For overall body function, the cheese provides a high concentration of complete protein, necessary for muscle and tissue repair, along with important minerals like phosphorus and zinc (Wolfe, R. R., 2017, The role of dietary protein in optimizing muscle mass, function and health outcomes in older individuals).

Yes, Parmesan cheese is a healthy food when consumed in moderation as part of a balanced diet. The cheese is exceptionally nutrient-dense, offering high concentrations of protein and calcium in a small serving. Research suggests that the unique combination of nutrients in cheese, known as the "cheese matrix," may have health effects that differ from the individual nutrients alone (Thorning, T. K., et al., 2017, Whole dairy matrix or single nutrients in assessment of health effects: current evidence and knowledge gaps). Parmesan is also a source of conjugated linoleic acid (CLA) and spermidine, compounds that are being studied for a range of health benefits. The long aging process makes the cheese very low in lactose, which is beneficial for digestive comfort in sensitive individuals (Di Cagno, R., et al., 2010, Use of selected sourdough strains of Lactobacillus for removing gluten and enhancing the nutritional properties of gluten-free bread).

Yes, in moderation, Parmesan cheese can be part of a heart-healthy diet. While the cheese is high in saturated fat and sodium, recent research indicates that the consumption of full-fat cheese is not necessarily linked to an increased risk of cardiovascular disease. A meta-analysis of prospective studies found that cheese consumption was associated with a reduced risk of cardiovascular disease (Chen, L., et al., 2022, Cheese Consumption and Risk of Cardiovascular Diseases: A Meta-Analysis of Prospective Studies). Another study found that a fatty acid from dairy was linked to a lower risk of death from stroke, suggesting the fats in dairy may have a complex role (de Oliveira Otto, M. C., et al., 2018, Serial measures of circulating biomarkers of dairy fat and total and cause-specific mortality in older adults: the Cardiovascular Health Study). The calcium in cheese may also play a protective role by binding to fatty acids in the intestine, reducing absorption (Soerensen, K. V., et al., 2014, Effect of cheese intake on faecal fat excretion and serum lipids in moderate overweight subjects). The high sodium content requires that portion sizes be small to fit within a heart-healthy eating plan.

Yes, people with diabetes can eat Parmesan cheese. The cheese has a very low carbohydrate content, with less than one gram per ounce, meaning the cheese has a negligible effect on blood sugar levels. The high protein content can also aid in satiety and help manage appetite. Research on dairy consumption and diabetes has shown neutral to beneficial effects. One large meta-analysis found that cheese consumption was associated with a lower risk of developing type 2 diabetes (Gao, D., et al., 2013, Dairy products consumption and risk of type 2 diabetes: a meta-analysis of cohort studies). Another study suggested that the fats in dairy products do not negatively impact insulin sensitivity or lipid profiles in the context of a healthy diet (Bendsen, N. T., et al., 2011, Effect of dairy products on blood pressure: a meta-analysis of randomized controlled trials). The low glycemic index of cheese makes the food a suitable choice for a diabetes-friendly diet, provided portion sizes are managed to control for calorie and sodium intake.

The calorie content of Parmesan cheese changes slightly based on the aging period and production method. As authentic Parmigiano-Reggiano ages, the cheese loses moisture, which concentrates the protein and fat, causing a minor increase in calorie density. The lowest calorie version is the youngest Parmigiano-Reggiano, aged 12-18 months, which contains around 385 to 392 calories per 100g. The highest calorie authentic Parmesan is the extra-aged version (30+ months), which can reach 405 calories per 100g. Generic parmesan cheese produced outside of Italy can have a wider calorie range, sometimes up to 420 calories per 100g, due to differences in milk fat content and manufacturing processes.

No, grating or shredding Parmesan cheese does not reduce the nutritional value of the cheese itself. The parmesan cheese macros like protein, fat, and carbohydrates, along with vitamins and minerals, remain the same per gram. The process of grating or shredding is a physical change that only alters the form and surface area of the cheese. This change does not affect the chemical composition. The nutritional information for a 100g block of Parmesan is identical to the information for 100g of grated or shredded Parmesan from that same block.

Parmesan cheese originates from the area between Parma and Reggio Emilia in Italy. The cheese's history dates back to the Middle Ages, with Benedictine and Cistercian monks in the 12th and 13th centuries being credited with creating the recipe. The monks needed a long-lasting cheese that could be stored for extended periods. The resulting hard, dry cheese, made from the rich local milk, became known as Parmigiano-Reggiano. The cheese's production methods have remained almost unchanged for nearly a thousand years. The cheese is mentioned in Giovanni Boccaccio's "The Decameron" in 1348, a testament to the food's established reputation. The cheese's role as a key ingredient in Italian cuisine evolved over centuries. The invention of Fettuccine Alfredo in Rome in the early 20th century by Alfredo di Lelio relied heavily on copious amounts of butter and Parmesan. Chicken Parmesan, a classic Italian-American dish, was developed by Italian immigrants in the United States in the mid-20th century, adapting traditional Italian recipes to American ingredients and tastes. Today, true Parmigiano-Reggiano is protected by a Denominazione di Origine Protetta (DOP), meaning the cheese can only be produced in specific provinces in Italy following strict guidelines.