Home/Dairy/Parmesan Cheese
Back to Home
Parmesan Cheese
Dairy
Nutri-ScoreA

Parmesan Cheese

Bos taurus

Clinical Encyclopedia

Parmesan cheese is a hard, granular cheese that is aged for a long time, known for its rich flavor and versatility in cooking. It is a great source of protein and calcium, making it a popular choice in various dishes.

Also known as:
Parmigiano-ReggianoGrana Padano
Scientific NameBos taurus
Region of OriginItaly
Popular Comparisons:
Parmesan Cheese VS Blue CheeseParmesan Cheese VS Brie CheeseParmesan Cheese VS Buffalo MozzarellaParmesan Cheese VS ButterParmesan Cheese VS Cheddar CheeseParmesan Cheese VS Colby Cheese

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories431 kcal
Water
30%
Fiber0g
Total71.1g
Protein
38g(53%)
Fats
29g(41%)
Carbohydrates
4.1g(6%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A500 IU (10%)
Vitamin B121.84 µg (77%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Calcium1184 mg (119%)
Sodium1800 mg (78%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein, Parmesan cheese supports muscle growth and repair, making it an excellent addition to a balanced diet.
✓High in calcium, it contributes to bone health and helps prevent osteoporosis.
✓Contains beneficial vitamins such as Vitamin A and B12, which are essential for maintaining good vision and nerve function.
✓Low in carbohydrates, making it suitable for low-carb and ketogenic diets.

Possible Risks & Side Effects

!High sodium content may pose risks for individuals with hypertension or cardiovascular issues.
!Lactose intolerance may cause digestive discomfort for some individuals.

How to Prepare & Consume

Best enjoyed grated over pasta, salads, or soups. Can also be used in cooking to enhance flavors in various dishes.

Smart Selection & Storage

How to Select

Choose Parmesan cheese that is hard and has a rich, nutty aroma. Look for a cheese with a consistent texture and avoid any that have cracks or excessive moisture.

How to Store

Wrap Parmesan cheese in wax paper or parchment paper, then place it in an airtight container in the refrigerator to maintain its freshness.

Myths vs Realities

MythParmesan cheese is only for pasta dishes.
RealityParmesan cheese can enhance the flavor of a wide variety of dishes, including salads, soups, and even desserts.
MythAll Parmesan cheese is the same.
RealityAuthentic Parmigiano-Reggiano has specific production standards and flavor profiles that differ from generic Parmesan.
MythParmesan cheese is unhealthy due to its fat content.
RealityWhile Parmesan cheese is high in fat, it is also nutrient-dense and can be part of a healthy diet when consumed in moderation.

Healthy Recipes

Zucchini Noodles with Parmesan and Basil

A refreshing and low-carb dish featuring spiralized zucchini tossed with fresh basil and a sprinkle of Parmesan cheese for a burst of flavor.

Ingredients
  • 2 medium zucchinis, spiralized
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup fresh basil, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a pan over medium heat and add the spiralized zucchini.
  2. 2. Sauté for 3-4 minutes until slightly tender, then remove from heat.
  3. 3. Toss with Parmesan cheese, fresh basil, salt, and pepper before serving.

Parmesan Crusted Cauliflower Steaks

Deliciously roasted cauliflower steaks coated with a crispy Parmesan crust, perfect as a side dish or a vegetarian main.

Ingredients
  • 1 large head of cauliflower, sliced into steaks
  • 1 cup grated Parmesan cheese
  • 1/2 cup almond flour
  • 2 eggs, beaten
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. 2. Dip each cauliflower steak in the beaten eggs, then coat with a mixture of Parmesan cheese, almond flour, salt, and pepper.
  3. 3. Bake for 25-30 minutes until golden brown and crispy.

Quinoa Salad with Roasted Vegetables and Parmesan

A nutritious quinoa salad loaded with roasted vegetables and topped with Parmesan cheese for a savory finish.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup mixed roasted vegetables (bell peppers, zucchini, carrots)
  • 1/4 cup grated Parmesan cheese
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and roast the vegetables with olive oil, salt, and pepper for 20 minutes.
  2. 2. In a large bowl, combine cooked quinoa and roasted vegetables.
  3. 3. Top with grated Parmesan cheese and serve warm or cold.

Baked Parmesan Chicken Tenders

Healthy baked chicken tenders coated in a Parmesan and herb crust, offering a guilt-free alternative to fried chicken.

Ingredients
  • 1 pound chicken breast, cut into strips
  • 1 cup grated Parmesan cheese
  • 1/2 cup whole wheat breadcrumbs
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix Parmesan cheese, breadcrumbs, garlic powder, salt, and pepper.
  3. 3. Coat each chicken strip in the mixture and bake for 15-20 minutes until cooked through and crispy.

Parmesan and Spinach Stuffed Mushrooms

Savory mushrooms filled with a creamy mixture of spinach and Parmesan cheese, perfect as an appetizer or snack.

Ingredients
  • 12 large portobello mushrooms
  • 1 cup fresh spinach, chopped
  • 1/2 cup ricotta cheese
  • 1/2 cup grated Parmesan cheese
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and remove stems from mushrooms.
  2. 2. In a bowl, mix chopped spinach, ricotta, Parmesan, salt, and pepper.
  3. 3. Stuff each mushroom cap with the mixture and bake for 20 minutes until golden.

Parmesan Roasted Brussels Sprouts

Crispy roasted Brussels sprouts tossed with Parmesan cheese, making a flavorful and healthy side dish.

Ingredients
  • 1 pound Brussels sprouts, halved
  • 1/2 cup grated Parmesan cheese
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C) and toss Brussels sprouts with olive oil, salt, and pepper.
  2. 2. Spread on a baking sheet and roast for 20 minutes.
  3. 3. Sprinkle with Parmesan cheese and roast for an additional 5 minutes until melted and crispy.

Parmesan and Herb Omelette

A fluffy omelette filled with fresh herbs and Parmesan cheese, perfect for a healthy breakfast or brunch.

Ingredients
  • 3 large eggs
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon fresh chives, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Whisk eggs in a bowl and season with salt and pepper.
  2. 2. Pour eggs into a heated non-stick skillet and cook until edges start to set.
  3. 3. Sprinkle with Parmesan and herbs, fold the omelette, and cook until fully set.

Parmesan Garlic Mashed Cauliflower

A creamy and healthy alternative to mashed potatoes, featuring cauliflower blended with garlic and Parmesan cheese.

Ingredients
  • 1 head cauliflower, chopped
  • 2 cloves garlic, minced
  • 1/2 cup grated Parmesan cheese
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam cauliflower and garlic until tender, about 10 minutes.
  2. 2. Transfer to a blender, add olive oil, Parmesan, salt, and pepper, and blend until smooth.
  3. 3. Serve warm as a side dish.

Parmesan and Tomato Flatbread

A healthy flatbread topped with fresh tomatoes, basil, and Parmesan cheese, perfect for a light lunch or snack.

Ingredients
  • 1 whole wheat flatbread
  • 1 cup cherry tomatoes, halved
  • 1/2 cup grated Parmesan cheese
  • 1 tablespoon olive oil
  • Fresh basil leaves for garnish
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and place flatbread on a baking sheet.
  2. 2. Drizzle with olive oil and top with cherry tomatoes and Parmesan cheese.
  3. 3. Bake for 10-12 minutes until cheese is melted and bubbly, then garnish with fresh basil.

Parmesan and Broccoli Quinoa Bake

A wholesome quinoa bake packed with broccoli and topped with a crispy Parmesan crust, ideal for a nutritious dinner.

Ingredients
  • 1 cup cooked quinoa
  • 2 cups steamed broccoli, chopped
  • 1/2 cup grated Parmesan cheese
  • 2 eggs, beaten
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and grease a baking dish.
  2. 2. In a bowl, combine cooked quinoa, broccoli, eggs, salt, and pepper.
  3. 3. Transfer to the baking dish, sprinkle with Parmesan cheese, and bake for 25-30 minutes until set.

Frequently Asked Questions (FAQ)

What is Parmesan cheese made from?

Parmesan cheese is made from cow's milk and is aged for a minimum of 12 months.

How should Parmesan cheese be stored?

Store Parmesan cheese in the refrigerator wrapped in wax paper or parchment paper, then in plastic wrap to maintain moisture.

Can Parmesan cheese be frozen?

Yes, Parmesan cheese can be frozen, but it may alter the texture. Grate it before freezing for easier use.

Is Parmesan cheese gluten-free?

Yes, Parmesan cheese is naturally gluten-free, making it suitable for those with gluten intolerance.

What dishes can I use Parmesan cheese in?

Parmesan cheese can be used in pasta dishes, risottos, salads, and as a topping for soups.

How long does Parmesan cheese last?

When properly stored, Parmesan cheese can last for several months in the refrigerator.

Is there a difference between Parmesan and Parmigiano-Reggiano?

Yes, Parmigiano-Reggiano is a specific type of Parmesan cheese that is produced in certain regions of Italy under strict regulations.

Can I eat the rind of Parmesan cheese?

Yes, the rind of Parmesan cheese is edible and can be used to add flavor to soups and stews.

Related Superfoods
Abalone Fresh Abalone Alaska Plaice Fillet
Comparisons
Parmesan Cheese vs Apple Parmesan Cheese vs Banana Parmesan Cheese vs Blue Cheese
Nutrients
Protein in Parmesan Cheese Calories in Parmesan Cheese Vitamin-c in Parmesan Cheese Magnesium in Parmesan Cheese
Featured Guides
Health Benefits of Parmesan Cheese Healthy Recipes with Parmesan Cheese