Parmesan Cheese — Nutrients, Health Benefits, and Shopping Tips

Written by Listonic Team

Last update on September 5, 2024

Renowned for its hard texture and sharp, nutty flavor, Parmesan cheese is a favorite in Italian cuisine. Discover the aging process that enhances its character, learn how to select authentic Parmesan, and get tips for using it to elevate pastas, soups, and salads.

Parmesan cheese nutrients

Check the detailed nutritional values of parmesan cheese, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 431 kcal

Nutrients per: 100 g	Value	% Daily Value*
Carbs	4 g	1.45%
Fiber	0 g	-
Sugars	1 g	2%
Glycemic Index	15	-
Protein	38 g	76%
Sodium	1600 mg	69.57%
Total Fat	29	37.18%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes parmesan cheese stand out:

38 g

💪 High Protein Content

🟢 Low Glycemic Index

Parmesan cheese facts & tips

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Opt for Parmigiano-Reggiano for authentic flavor.

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Parmesan cheese originated in the Parma region of Italy and is aged between 12 and 36 months.

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Store Parmesan cheese in the refrigerator, tightly wrapped in plastic wrap or in a sealed container. It can be kept for up to six weeks. Grated Parmesan can be stored in the refrigerator in an airtight container for up to a month. For longer storage, freeze it in an airtight container or freezer bag for up to six months.

Health benefits

Learn how Parmesan cheese, a source of calcium and protein, can be a flavorful addition to meals that supports bone health and overall well-being.

High in calcium, supporting strong bones and teeth and reducing the risk of osteoporosis.
Rich in protein, essential for muscle growth and repair.
Contains essential vitamins and minerals such as Vitamin A, Vitamin B12, and phosphorus, which support overall health.
Low in lactose, making it easier to digest for those with lactose intolerance.

Health risks

Be aware of the possible issues linked to Parmesan cheese.

High sodium content which can contribute to hypertension and increased cardiovascular risks when consumed frequently.
High fat content particularly in saturated fats, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
Potential for lactose intolerance symptoms such as bloating, gas, or diarrhea in individuals sensitive to dairy products.
Risk of contamination with harmful bacteria if the cheese is not properly stored or made from unpasteurized milk.

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How to choose parmesan cheese

Parmesan cheese should be hard and dense, with a deep, straw-yellow hue. The rind should be intact and the cheese should grate smoothly, producing fine, fragrant shavings.

Avoid Parmesan that is overly crumbly or dry, which indicates it is aged past its prime. Any signs of mold or an ammonia smell should also be avoided, as these indicate the cheese is no longer suitable for consumption.

How to store parmesan cheese

Parmesan cheese should be kept in the refrigerator, wrapped in parchment or wax paper and placed inside an airtight container. This technique helps maintain its distinctive flavor and prevents it from hardening. Proper storage can keep it fresh for several months.

Exposure to air can dry out Parmesan, making it lose its rich taste. Avoid using plastic wrap alone, as it might cause moisture buildup. Ensuring the cheese is well-wrapped and refrigerated helps retain its quality and longevity. Grating only what you need prevents unnecessary exposure.

✅ Extra Tip

To prevent Parmesan from drying out, you can occasionally rub a small amount of olive oil on the cut surfaces before wrapping it again, which helps retain moisture.

How long does it last?

Parmesan cheese can last for 1-2 months in the refrigerator once opened. Unopened, it can last for 6-9 months. For longer storage, grated Parmesan can be frozen for up to 6-8 months.

What to do with leftovers?

Leftover Parmesan cheese can be used in a variety of savory dishes. Grate it over pasta, salads, or soups for a burst of salty, umami flavor, or mix it into a risotto for added richness. Parmesan is also great when used to make Parmesan crisps by baking small mounds of grated cheese until golden and crispy, perfect for snacking or garnishing.

Use Parmesan in a casserole or gratin, where it adds a deliciously crispy topping when combined with breadcrumbs. If you have a lot of Parmesan, consider making a batch of Parmesan pesto by blending it with basil, garlic, nuts, and olive oil. Parmesan can also be added to meatballs, meatloaf, or burgers for extra flavor, or used as a filling for stuffed mushrooms or peppers. For a quick snack, sprinkle Parmesan over roasted vegetables or popcorn for a savory treat.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How parmesan cheese supports specific health conditions

Parmesan cheese is a hard cheese rich in calcium, supporting bone health and helping prevent osteoporosis. It is also high in protein, promoting muscle health and tissue repair. Parmesan contains B vitamins and phosphorus, supporting energy metabolism and bone strength. Due to its strong flavor, small amounts can add rich taste to dishes while still providing nutritional benefits.

However, it is higher in sodium, so it should be consumed in moderation to maintain heart health.