Parmesan

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By Nikola · Precision Nutrition L1 · Updated 5 November 2026

Parmesan is a hard, long-matured cow’s milk cheese; the original, Parmigiano Reggiano, is an EU protected designation of origin (PDO) from northern Italy, matured for at least 12 months. Per 100 g it has 392 kcal, 36 g of protein and 1,180 mg of calcium, almost one and a half times the EU daily reference value. It is also salty and high in saturated fat, so it works best the way it is traditionally used: a small amount, grated or shaved, for a lot of flavour.

Parmesan nutrition per 100 g and per portion

Nährstoff	Parmesan, hard, 100 g	Portion: 20 g	Parmesan, grated, 100 g
Energie	392 kcal	78 kcal	420 kcal
Eiweiß	35.8 g	7.2 g	28.4 g
Fat	25.0 g	5.0 g	27.8 g
of which saturated	14.8 g	3.0 g	15.4 g
Cholesterin	68 mg	14 mg	86 mg
Carbohydrate	3.2 g	0.6 g	13.9 g
of which sugars	0.1 g	0 g	0.1 g
Kalzium	1,180 mg (148% NRV)	236 mg (30% NRV)	853 mg
Phosphor	694 mg (99% NRV)	139 mg (20% NRV)	627 mg
Natrium	1,180 mg (about 3 g salt)	236 mg (0.6 g salt)	1,800 mg (4.5 g salt)
Vitamin B12	1.2 µg (48% NRV)	0.24 µg (10% NRV)	1.4 µg
Selenium	22.5 µg (41% NRV)	4.5 µg (8% NRV)	34.4 µg
Zink	2.75 mg (28% NRV)	0.55 mg (6% NRV)	4.2 mg
Vitamin A (RAE)	207 µg (26% NRV)	41 µg (5% NRV)	262 µg

Source: USDA FoodData Central, SR Legacy, “Cheese, parmesan, hard” (FDC 170848) and “Cheese, parmesan, grated” (FDC 171247), checked 5 November 2026. The 20 g portion is calculated. Salt is sodium × 2.5. NRV: EU nutrient reference value, Regulation (EU) No 1169/2011, Annex XIII. These are US records for “parmesan” in general, not specifically for PDO Parmigiano Reggiano, so treat them as close estimates.

The grated record is a different product: it has less protein and calcium but more carbohydrate and much more sodium than the hard cheese. If you buy ready-grated cheese, read the ingredients and the nutrition label.

Glycemic index

Parmesan is not listed in the international GI tables (Atkinson 2008). Hard parmesan has very little carbohydrate (3.2 g per 100 g, 0.6 g per 20 g portion) and has practically no effect on blood sugar by itself.

Parmigiano Reggiano: what the PDO means

According to the EU single document for the PDO (published in the Official Journal of the EU, C 202, 9 June 2023), Parmigiano Reggiano:

• is made only in a defined area: the provinces of Parma, Reggio Emilia and Modena, the part of Bologna to the left of the River Reno and part of the province of Mantua;
• is made from raw cow’s milk that must not be heat-treated, with only salt and calf rennet added and no additives;
• comes from cows fed mainly on forage from the area, with silage not allowed;
• is salted in brine and matured for at least 12 months inside the area;
• is shaped into wheels of at least 30 kg;
• may only be grated, portioned and packed within the defined area, and only from whole cheeses entitled to the name.

Cheeses sold as “parmesan” outside these rules are a different product. Because rennet is of animal origin, PDO Parmigiano Reggiano is not vegetarian in the strict sense.

Health benefits: what the evidence says

• Calcium. A 20 g portion gives 236 mg of calcium, about 30% of the EU reference value. NIH ODS notes that about 30% of the calcium in dairy products is absorbed. In the EU a food that is at least a source of calcium may carry the authorised claim “Calcium is needed for the maintenance of normal bones” (Regulation (EU) No 432/2012).
• Protein in a small amount. With 36 g of protein per 100 g, hard parmesan is very protein-dense. Shaved over a salad or soup, 20 g adds about 7 g of protein.
• Usually well tolerated with lactose intolerance. The hard parmesan record lists only 0.1 g of sugars per 100 g. MedlinePlus explains that many people with lactose intolerance can eat cheese without discomfort, because fermentation breaks down much of the lactose in milk.
• The trade-off: salt and saturated fat. WHO advises less than 5 g of salt a day and no more than 10% of energy from saturated fat. 20 g of parmesan gives about 0.6 g of salt and 3 g of saturated fat, which is fine in a meal, but large amounts add up quickly.

How to eat it

• Grate it fresh: a fine grater makes a little cheese go a long way. One tablespoon of grated cheese weighs about 5 g (USDA).
• Pasta and risotto: a spoonful over whole wheat pasta with Tomate sauce, or stirred into risotto at the end.
• Salads and vegetables: shavings over Rakete, roasted vegetables or Brokkoli.
• The rind: a piece of rind simmered in a vegetable or bean soup adds flavour; remove it before serving.
• Season less: parmesan is salty, so add it before you salt the dish and taste first.
• Storage: wrap a wedge in paper and then loosely in film or a container, and keep it in the fridge.

Who should be careful

• Milk allergy. Milk is one of the 14 allergens that must be declared on EU labels (Regulation (EU) No 1169/2011, Annex II). Low lactose does not mean safe for a milk protein allergy.
• High blood pressure or a low-salt diet. With about 3 g of salt per 100 g, keep portions small.
• MAO inhibitor medicines. MedlinePlus advises people taking phenelzine, an MAO inhibitor antidepressant, to watch tyramine-rich foods, including aged cheese. If you take an MAOI, ask your doctor or pharmacist which cheeses are safe.
• High LDL cholesterol. Parmesan contributes saturated fat; use it as a seasoning rather than a main protein.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines, hard cheeses such as parmesan are suitable in moderation for Vata and best avoided by Pitta and Kapha. This is a traditional system, not evidence from clinical studies.

Related entries and articles

• Feta cheese – a brined cheese, also salty
• Sirene – Bulgarian white brined cheese
• Greek yogurt – another protein-rich dairy food
• Whole wheat pasta – with a little parmesan
• Butter
• DASH-Diät – eating less salt

FAQ

Is parmesan healthy?

In small amounts, yes. Parmesan is rich in protein and calcium, with 236 mg of calcium in a 20 g portion. It is also salty and high in saturated fat, so it suits the role of a flavouring rather than a large portion of cheese.

Is parmesan lactose-free?

Not officially, but hard parmesan is very low in lactose: the USDA record lists 0.1 g of sugars per 100 g. Many people with lactose intolerance tolerate it well. A milk allergy is different, and parmesan is not safe in that case.

What is the difference between parmesan and Parmigiano Reggiano?

Parmigiano Reggiano is the EU protected name: made in a defined area of northern Italy from raw cow’s milk, salt and calf rennet, without additives, and matured at least 12 months. “Parmesan” on a label outside the EU may be a different cheese made by other rules, so check the label for the PDO name.

Sources

1. USDA FoodData Central, SR Legacy: Cheese, parmesan, hard (FDC 170848). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Cheese, parmesan, grated (FDC 171247). fdc.nal.usda.gov
3. Single document “Parmigiano Reggiano”, PDO-IT-0016-AM06, Official Journal of the European Union C 202, 9.6.2023, p. 72. copy of the single document
4. Regulation (EU) No 1169/2011, Annex II (allergens) and Annex XIII (reference values). legislation.gov.uk
5. Regulation (EU) No 432/2012, Annex: list of permitted health claims (calcium). legislation.gov.uk
6. NIH Office of Dietary Supplements: Calcium, fact sheet for health professionals. ods.od.nih.gov
7. MedlinePlus Genetics: Lactose intolerance. medlineplus.gov
8. MedlinePlus: Phenelzine. medlineplus.gov
9. World Health Organization: Healthy diet, fact sheet. who.int
10. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.