Parmesan Cheese Nutrition Facts: Health Benefits and Diet Role

Introduction

Cheese can be a nutritious and delicious addition to any diet, including low-carb or ketogenic eating plans. Parmesan cheese in particular has a stellar nutrition profile. It's low in carbs but high in protein - making it a perfect keto and low-carb diet food.

In this comprehensive guide, we'll explore the many health benefits of Parmesan cheese and factors that impact its nutrition. We'll compare Parmesan to other cheeses and look at how it fits into low-carb, paleo, and ketogenic diets. Let's dive into the impressive nutrition you'll get from this flavorful, Italian cheese!

Nutrition Profile of Parmesan Cheese

Parmesan cheese packs a big nutritional punch in a small serving. Just one ounce of Parmesan contains:

Protein

Parmesan is an excellent source of protein, providing 10 grams per ounce. The protein is complete, meaning it contains all nine essential amino acids the body cannot make itself.

Calcium

A one-ounce serving of Parmesan delivers 332 mg of calcium, or 33% of your daily value. Calcium supports strong bones and teeth, muscle and nerve function.

Phosphorus

With 105 mg of phosphorus per ounce, Parmesan helps strengthen bones and generate energy from nutrients. The calcium and phosphorus in cheese work synergistically.

Vitamin A

Parmesan cheese provides 270 international units (IU) of vitamin A per serving. Vitamin A promotes good vision, reproductive health, and immune system function.

Riboflavin

A one-ounce serving of Parmesan contains 0.3 mg of riboflavin, also known as vitamin B2. Riboflavin helps convert food into energy and acts as an antioxidant.

Vitamin B12

Parmesan cheese contains 0.9 mcg of vitamin B12 per ounce. Vitamin B12 is necessary for red blood cell formation and neurological function.

Zinc

With 1.4 mg of zinc per ounce, Parmesan helps support a healthy immune system and cell growth. Zinc also boosts wound healing.

Selenium

Parmesan contains 9.8 mcg of the antioxidant mineral selenium per serving. Selenium plays a role in thyroid hormone metabolism and DNA production.

Health Benefits of Parmesan Cheese

Research suggests Parmesan cheese provides many potential wellness advantages:

Strong Bones

The abundance of calcium and phosphorus in Parmesan promotes bone mineral density. Studies show getting enough of these minerals can prevent osteoporosis and bone fractures.

Muscle Function

Parmesan is a complete protein containing all essential amino acids needed for muscle synthesis. The zinc in cheese also aids muscle recovery.

Satiety

Despite being low in carbs, Parmesan is very satiating. The protein and fat keep you feeling fuller longer compared to many other foods.

Blood Sugar Control

Eating Parmesan cheese causes a very gradual rise in blood sugar compared to other cheeses. This makes it a good choice for diabetics.

Brain Health

Compounds formed during Parmesan's aging process may have neuroprotective effects and reduce cognitive decline.

Gut Health

Fermented cheeses like Parmesan contain probiotics that support digestive and immune system health. Parmesan may also reduce gut inflammation.

Comparing Parmesan to Other Cheeses

How does Parmesan stack up against other popular cheese choices? Here's a nutrition comparison with 1-ounce servings of other cheeses:

Mozzarella

Parmesan has a very similar protein amount to mozzarella but contains almost 3 times as much calcium. Parmesan is lower in carbs and fat than fresh mozzarella.

Cheddar

Cheddar has slightly more fat than Parmesan but much less calcium and protein. Parmesan also has considerably fewer carbs than cheddar.

Blue Cheese

Parmesan comes out ahead of blue cheese in protein, calcium, carbs, and fat content. Parmesan makes a healthier choice overall.

Swiss

Swiss cheese has comparable amounts of protein and fat to Parmesan but significantly less calcium and more carbs.

Feta

Ounce for ounce, Parmesan has 2 times the amount of calcium as feta and slightly less fat. But feta contains more sodium than Parmesan.

Nutrition Differences in Parmesan Types

There are two main varieties of Parmesan cheese with slightly different nutrition profiles:

Parmigiano Reggiano

Labeled as the "King of Cheeses", Parmigiano Reggiano offers slightly higher fat and calcium levels and a tangier, more complex flavor.

Generic Parmesan

Widely available in grated form, generic Parmesan often contains less fat and more fillers like cellulose powder. The flavor is milder.

To reap the most nutritional benefits, choose authentic Parmigiano Reggiano when possible. Check for the labelled stamp of origin on the rind.

Choosing the Healthiest Parmesan

To maximize Parmesan's nutritional value, opt for cheese that is:

Aged 24 Months or More

The aging time concentrates Parmesan's protein content and fully develops its signature nutty, crystalline texture.

Grated Fresh from a Wedge

Pre-grated Parmesan often contains anti-caking agents. Buy wedges and grate just before serving.

Made from Raw Milk

Raw milk Parmesan undergoes less processing for a more natural nutrition profile. However, raw milk cheeses are not widely available.

Organic or Grass-Fed

Organic, grass-fed Parmesan has a higher antioxidant content while minimizing pesticide and hormone exposure.

Low-Moisture

Low moisture Parmesan styles like aged Parmigiano Reggiano offer concentrated nutrition compared to fresher cheeses with higher moisture.

Parmesan for Special Diets

Thanks to its low carb, high fat and protein amounts, Parmesan fits well into several popular diet approaches:

Keto and Low-Carb Diets

With just 0.9 grams of carbs and 8 grams of fat per ounce, Parmesan can be part of a ketogenic or low-carb eating plan.

Paleo Diet

Parmesan suits the Paleo diet, which excludes dairy. But some paleo eaters make exceptions for nutritious, minimally processed hard cheeses.

Atkins Diet

The Atkins approach emphasizes protein and fat while restricting carbs. Parmesan perfectly aligns with the Atkins diet macronutrient ratios.

Vegetarian and Vegan

Vegans avoid Parmesan made from animal milk. But some vegetarians include small amounts of Parmesan for its nutrition profile.

Risks and Precautions

Parmesan is very safe for most people but a few things to keep in mind:

Allergies and Sensitivities

Those with milk allergies or lactose intolerance should avoid Parmesan made from cow's milk. Sheep milk Parmesan may be tolerated better.

High Sodium

Parmesan contains considerable sodium, with 360 mg per ounce. Those restricting sodium may want smaller portions.

Blood Pressure

The sodium in Parmesan could potentially increase blood pressure in salt-sensitive individuals. Monitor your blood pressure when eating Parmesan regularly.

Kidney Disease

For those with compromised kidney function, excess sodium from cheese may pose risks. Speak with your doctor about Parmesan intake with kidney disease.

Finding the Best Parmesan Cheese

Look for authentic, quality Parmesan made traditionally from cow’s milk for the best flavor and nutrition. Here are some top Parmesan cheese brands to try:

BelGioioso

This family-owned Wisconsin company produces award-winning Parmigiano Reggiano aged 24 months for complex flavor.

Sartori

With an emphasis on artisan tradition, Sartori crafts nutty, crystalline Parmesan aged over 2 years.

Organic Valley

For organic Parmesan, Organic Valley makes an excellent Parmesan aged over 10 months from organic milk.

Cabot

A cooperative of dairy farms, Cabot produces a rich, tangy Parmesan with 10 grams of protein per ounce.

Stella

This luxury French brand is one of the few making Parmesan from raw cow’s milk with exceptional depth of flavor.

Cooking with Parmesan Cheese

Here are some delicious ways to enjoy Parmesan cheese:

Salads and Vegetables

Sprinkle grated Parmesan over green salads or roasted broccoli, Brussels sprouts, etc for flavor and nutrition.

Eggs

Mix Parmesan into scrambled eggs or omelets. Or top fried eggs with shaved Parmesan.

Soups

Add grated Parmesan to minestrone, cauliflower soup, or other low-carb soups for a protein boost.

Pizza

What pizza would be complete without fresh Parmesan grated over the top at the end?!

Pasta

Toss Parmesan with zoodles, spaghetti squash, or low-carb pasta for the traditional Parmesan flair.

Conclusion

With its stellar nutrition profile yet low carb amount, Parmesan cheese shines as a healthy addition to low-carb, keto, paleo, or traditional diets. Parmesan delivers a powerhouse of protein, calcium, and other vitamins and minerals. Seek out quality Parmesan and enjoy it often to maximize the many health benefits this flavorful cheese can provide.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.