Parmesan cheese is emerging as a surprising contender in the quest for high-protein foods, with social media users touting its nutritional benefits. Influencers and everyday consumers are incorporating chunks of parmesan into their diets, bypassing traditional protein bars and shakes.
An ounce of authentic Parmigiano Reggiano contains approximately 10 grams of protein, according to the cheese's Italian consortium. This amount is reported to be three times that of an equal serving of Greek yogurt or eggs, and more than chicken breast or beef jerky. Dietitians identify parmesan as a complete protein, containing all nine essential amino acids, and a good source of short-chain fatty acids beneficial for digestion and gut bacteria.
Beyond protein, one ounce of parmesan provides about 320 milligrams of calcium, roughly a quarter of an adult's daily requirement. The cheese's high protein density is attributed to the milk concentrate process, where a pint of milk is reduced to roughly one ounce of cheese. It is also naturally lactose-free, making it a viable option for individuals with lactose intolerance. However, it does contain casein, an allergen for some.
Despite its protein advantages, experts advise moderation due to the cheese's calorie and fat content. An ounce of parmesan contains approximately 110 calories and nine grams of fat, of which five grams are saturated. This is more than double the calories in an equal serving of chicken breast or egg. The salt content is also a consideration, with one ounce providing about 10% of the daily recommended maximum intake.
Registered Dietitian Mackenzie Burgess noted that while parmesan is a protein powerhouse, its higher saturated fat and sodium levels necessitate mindful portion control. Dr. Bob Arnot, an internal medicine doctor, echoed this sentiment, calling it a “stunning” source of protein but cautioning against excessive consumption due to its calorie, saturated fat, and sodium content.
Daily recommended limits for saturated fat are around 20 grams, and for salt, 2,300 milligrams. Consuming large amounts of parmesan could contribute to risks of weight gain, high blood pressure, and type 2 diabetes. Experts suggest a daily intake of about one ounce for healthy adults seeking to incorporate parmesan into their diet.
When purchasing parmesan, consumers are advised to look for authentic Parmigiano Reggiano, which adheres to strict production standards in specific Italian regions and must be aged for at least 12 months. Cheeses labeled simply as 'parmesan' may not meet these standards and could have lower protein concentrations.
