Introduction to Parmesan Cheese as a Protein Source
A new protein-packed contender is entering the health and fitness world – and it’s coming straight from the dairy aisle. Parmesan cheese has gone viral among gym-goers and health influencers looking for a complete source of protein, and some manufacturers are nibbling it straight off the block.
The Protein Content of Parmesan Cheese
On TikTok and Instagram, videos of people biting into wedges like apples have racked up millions of views, with some users claiming they’re "done with protein bars" because Parmesan provides protein without additives. Parmesan cheese is a surprisingly good source of protein, providing about 10 grams of protein per ounce along with essential amino acids. It’s particularly useful in small portions, as its strong flavor allows you to increase protein intake without adding much volume or calories.
Nutritional Benefits of Parmesan Cheese
Parmesan provides all nine essential amino acids that the body cannot produce on its own, making it a complete protein. The long aging process – at least 12 months for real Parmigiano Reggiano – causes most of the lactose to break down naturally, making it easier to digest, according to experts. The cheese offers “good nutritional value for your money.” While protein bars can provide around 20 grams of protein and powders often start at 30 per serving, a palm-sized 80-gram piece of Parmesan can also provide 25 to 30 grams of protein.
Comparison with Other Protein Sources
The Italian cheese can be a smart whole food option when eaten in appropriate portions. Parmesan is a good alternative to highly processed protein bars, which are often reduced macronutrients blended with synthetic fibers and sweeteners to make a bar. It’s a good nutritional bang for your buck. In comparison, other protein-rich cheeses like Romano, Gruyère, and Swiss provide about 7 to 9 grams of protein per ounce — while provolone and part-skim mozzarella provide about 6 to 7 grams.
Health Considerations and Recommendations
However, experts warn that there are limits to consuming Parmesan cheese. While it offers a more natural source of protein than many powders, with plenty of calcium and no added sugars, sweeteners, or emulsifiers, the "trade-off" is that it is also high in sodium and saturated fat. A serving of Parmesan cheese large enough to rival a protein bar can contain about 330 to 400 calories, 12 to 16 grams of saturated fat, and 540 to 720 milligrams of sodium. For heart health, health experts recommend limiting the amount of saturated fat to about 11 to 13 grams per day and limiting the amount of sodium to 1,500 to 2,300 milligrams.
Conclusion and Additional Recommendations
In conclusion, Parmesan cheese can be a good source of protein when consumed in moderation. It’s best to pair the cheese with fruit, such as an apple, a pear, or a few Medjool dates, to provide healthy carbohydrates and fiber. The added carbohydrates help the body use protein more effectively for muscle repair, while the fiber keeps blood sugar levels stable, providing longer-lasting energy. Other dairy products, such as cottage cheese and Greek yogurt, also contain high amounts of protein and can be a good addition to a healthy diet.
