Parmesan cheese, also known as Parmigiano Reggiano, comes from medieval times in Parma-Reggio, Italy. Legends say that monks first made this cheese around 900 years ago. The monks needed to preserve lots of milk for a long time. So they came up with a way to turn the milk into hard cheese.
We have records of Parmigiano-Reggiano dating back to 1254. During that time, Benedictine monks created the cheese. Furthermore, the monks had full control over making Parmesan cheese in the 1300s and 1400s. They had a monopoly on it. A monopoly means they were the only ones allowed to make and sell it. The monks would then ship the cheese to different areas of Italy.
Is Parmesan Cheese Healthy to Eat?
Parmesan cheese is one of the healthiest cheeses when consumed in moderation. It is high in protein, calcium, and essential vitamins, making it a great addition to a balanced diet. However, it is also high in sodium and fat, so portion control is key.
Reasons Why Parmesan Can Be a Healthy Choice:
High in Protein: Parmesan is packed with casein protein, which is essential for muscle growth and repair.
Rich in Calcium: Just a small serving provides a significant amount of calcium, crucial for bone health.
Contains Probiotics: The aging process develops beneficial bacteria that support gut health.
Low in Lactose: Due to its long aging process, Parmesan contains very little lactose, making it easier to digest for those with lactose intolerance.
Good for Heart Health: When eaten in moderation, the healthy fats in Parmesan can help maintain balanced cholesterol levels.
Potential Downsides of Parmesan Cheese:
High Sodium Content: Parmesan is naturally salty, which may not be ideal for people with high blood pressure.
High in Saturated Fat: While it contains healthy fats, excessive consumption could contribute to weight gain or heart issues.
Calorie-Dense: Even small amounts of Parmesan can be high in calories, so portion control is important.
Verdict:
Parmesan is a healthy cheese choice when eaten in moderation, especially for those looking for high-protein, calcium-rich foods.
Parmesan Cheese Health Benefits
Parmesan cheese is more than just a delicious topping—it offers a variety of health benefits!
1. Supports Bone Health
Parmesan is one of the best sources of calcium, which strengthens bones and teeth.
It also contains phosphorus, which helps with calcium absorption.
2. High in Protein
Parmesan contains more protein than most cheeses, with about 10g per ounce.
Protein is essential for muscle repair, metabolism, and overall body function.
3. Good for Digestion
The long aging process creates probiotics, which support gut health and digestion.
Because it’s low in lactose, it is easier to digest than other dairy products.
4. Supports a Healthy Immune System
Parmesan contains zinc, vitamin A, and other essential nutrients that help boost immunity.
Probiotics in aged cheeses can also support gut health, which is linked to a stronger immune system.
5. Helps with Weight Management
While Parmesan is calorie-dense, its high protein and fat content promote satiety, meaning you feel full longer.
The rich, umami flavor allows you to use smaller amounts while still adding great taste to meals.
6. Rich in Antioxidants
Parmesan contains glutathione, a powerful antioxidant that helps reduce inflammation and oxidative stress in the body.
7. Promotes Heart Health
When consumed in moderation, the healthy fats in Parmesan can contribute to balanced cholesterol levels.
The presence of omega-3 fatty acids supports cardiovascular function.
What is Parmesan Cheese Used For?
Parmesan cheese is a versatile ingredient used in a wide variety of dishes. Its sharp, nutty flavor enhances both savory and umami-rich recipes.
Popular Uses of Parmesan Cheese:
1. Pasta Dishes
The most common use is grated over pasta, such as spaghetti, fettuccine alfredo, and carbonara.
It adds a rich, umami flavor that enhances the taste of pasta sauces.
2. Soups & Stews
Parmesan rinds can be added to soups like minestrone or tomato soup for extra depth of flavor.
Shredded Parmesan makes a great garnish for creamy or broth-based soups.
3. Salads
Parmesan shavings work well in Caesar salads, arugula salads, or mixed greens.
It pairs well with balsamic vinaigrette, olive oil, and nuts.
4. Pizza & Flatbreads
A sprinkle of Parmesan adds extra depth and crunch to homemade pizza or garlic bread.
5. Risotto & Rice Dishes
Parmesan is a key ingredient in creamy risotto and enhances the richness of rice-based dishes.
6. Eggs & Breakfast Dishes
Try it in scrambled eggs, omelets, or breakfast burritos for a gourmet twist.
7. Baked Dishes & Casseroles
Parmesan is often mixed into breadcrumbs for crispier toppings on baked dishes like lasagna or mac and cheese.
8. Roasted Vegetables
Roasted broccoli, Brussels sprouts, or zucchini taste amazing with a sprinkle of Parmesan.
How Many Calories Are in Parmesan Cheese?
Parmesan cheese is calorie-dense, but since it has a strong flavor, you don’t need much to enhance a dish.
Calories in Different Serving Sizes:
| Serving Size | Calories | Protein | Fat | Carbs |
| 1 tablespoon (5g) | 21 kcal | 1.9g | 1.4g | 0.2g |
| 1 ounce (28g) | 110 kcal | 10g | 7g | 1g |
| 100 grams | 431 kcal | 38g | 28g | 4g |
How Parmesan Fits into a Healthy Diet
If you’re on a low-calorie diet, use smaller amounts (1 tbsp) to add flavor without excess calories.
For a high-protein diet, Parmesan is a great source of protein and can be used as a healthy topping.
Pair with fresh vegetables or whole grains for a balanced meal.
Nutrition
Parmesan cheese comes from the milk of cows. It is a hard cheese that is aged for at least one year. It provides several important nutrients.
Firstly, it contains a lot of protein. Each portion has 32 grams of protein. In addition, it is high in calcium. Just one serving gives you 26% of the daily calcium needs.
Furthermore, it is also high in fat. Each 100 grams contains 29.7 grams of fat, with 19.6 grams being saturated fat. At the same time, it is low in carbohydrates with only 3.2 grams per 100 grams.
Also, Parmesan is lactose-free, which means people with lactose intolerance can eat it.
How To Select Parmesan Cheese
There are a few different options when buying Parmesan cheese. Firstly, it comes already shredded or grated, which is convenient for sprinkling on foods like soup.