Is Parmesan Cheese Good for Health

by John Staughton (BASc, BFA) last updated -

You may be surprised at the many parmesan cheese benefits you can enjoy when you eat this dairy delight in moderation.

Parmesan Cheese

Parmesan cheese, also known as Parmigiano Reggiano, is a hard variety of cheese made from cow’s milk. It is known for its salty and nutty flavor. It is a popular flavor addition in Italian cuisine. The authentic Parmigiano Reggiano is specifically acquired from certain regions of Italy and it lasts for over a year.

Is Parmesan Cheese Gluten Free?

Since Parmigiano Reggiano or parmesan is a dairy product, it qualifies the test of being gluten-free. Although make sure you check the nutrition label while buying this cheese, as sometimes during the production and manufacturing process, there can be gluten contamination.

Flatlay pic of a black of cheese, grater, and basil leaves with a checked napkin on a slate surface

A sprinkle of parmesan makes any dinner special. Photo Credit: Shutterstock

Nutrition Facts

Cheese, parmesan, grated
Serving Size :
Water [g]22.65
Energy 420
Energy [kJ]1757
Protein [g]28.42
Total lipid (fat) [g]27.84
Ash [g]7.18
Carbohydrate, by difference [g]13.91
Sugars, total including NLEA [g]0.07
Galactose [g]0.07
Calcium, Ca [mg]853
Iron, Fe [mg]0.49
Magnesium, Mg [mg]34
Phosphorus, P [mg]627
Potassium, K [mg]180
Sodium, Na [mg]1804
Zinc, Zn [mg]4.2
Copper, Cu [mg]0.04
Manganese, Mn [mg]0.07
Selenium, Se [µg]34.4
Thiamin [mg]0.03
Riboflavin [mg]0.36
Niacin [mg]0.08
Pantothenic acid [mg]0.45
Vitamin B-6 [mg]0.08
Folate, total [µg]6
Folate, food [µg]6
Folate, DFE [µg]6
Choline, total [mg]14.1
Betaine [mg]0.2
Vitamin B-12 [µg]1.4
Vitamin A, RAE [µg]262
Retinol [µg]255
Carotene, beta [µg]73
Vitamin A, IU [IU]974
Vitamin E (alpha-tocopherol) [mg]0.53
Tocopherol, gamma [mg]0.01
Vitamin D (D2 + D3), International Units [IU]21
Vitamin D (D2 + D3) [µg]0.5
Vitamin D3 (cholecalciferol) [µg]0.5
Vitamin K (phylloquinone) [µg]1.7
Vitamin K (Menaquinone-4) [µg]7.1
Fatty acids, total saturated [g]15.37
4:0 [g]0.49
6:0 [g]0.42
8:0 [g]0.27
10:0 [g]0.63
12:0 [g]0.73
14:0 [g]2.33
15:0 [g]0.24
16:0 [g]7.48
17:0 [g]0.15
18:0 [g]2.57
20:0 [g]0.05
22:0 [g]0.01
24:0 [g]0.01
Fatty acids, total monounsaturated [g]7.13
14:1 [g]0.23
16:1 [g]0.37
16:1 c [g]0.29
17:1 [g]0.05
18:1 [g]6.44
18:1 c [g]5.82
20:1 [g]0.05
22:1 [g]0
22:1 c [g]0
Fatty acids, total polyunsaturated [g]1.39
18:2 [g]1.18
18:2 n-6 c,c [g]0.87
18:2 CLAs [g]0.14
18:3 [g]0.11
18:3 n-3 c,c,c (ALA) [g]0.1
18:3 n-6 c,c,c [g]0
18:3i [g]0
20:2 n-6 c,c [g]0.01
20:3 [g]0.03
20:3 n-3 [g]0
20:3 n-6 [g]0.03
20:4 [g]0.04
22:4 [g]0.01
22:5 n-3 (DPA) [g]0.02
Fatty acids, total trans [g]0.88
Fatty acids, total trans-monoenoic [g]0.7
16:1 t [g]0.08
18:1 t [g]0.63
18:2 t not further defined [g]0.17
Fatty acids, total trans-polyenoic [g]0.17
Cholesterol [mg]86
Tryptophan [g]0.38
Threonine [g]1.08
Isoleucine [g]1.46
Leucine [g]2.75
Lysine [g]2.2
Methionine [g]0.75
Cystine [g]0.09
Phenylalanine [g]1.54
Tyrosine [g]1.72
Valine [g]1.87
Arginine [g]1.16
Histidine [g]0.81
Alanine [g]0.86
Aspartic acid [g]1.98
Glutamic acid [g]6.43
Glycine [g]0.56
Proline [g]3.42
Serine [g]1.69
Sources include : USDA [1]

Parmesan Cheese Nutrition

According to USDA Nutrition Data, parmesan is a good source of water, energy, total lipids, fiber, and sugar. It is also rich in various minerals including calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. When it comes to vitamins, it has a rich supply of thiamin, riboflavin, niacin, vitamin B6, folate, vitamin b12, and vitamin A, E, D, and K. [2]

  • Calories: A one-cup serving of parmesan cheese contains 431 calories.
  • Carbs: A single cup contains 4 grams of carbs and 38 grams of protein.

Is Parmesan Cheese Good For You?

Parmesan cheese has several health benefits and is touted as the superfood of cheeses. However, parmesan also contains a lot of salt, which people on low-sodium diets should keep in mind.


Parmesan cheese is an excellent source of calcium, giving you more than a day’s worth in a single cup serving. Dietary calcium, along with protein and vitamin D, is crucial to gaining healthy bone mass. It also promotes heart health and strong teeth and prevents blood clotting.

Calcium is also an important part of muscle growth and health. According to a study published in Clinical Cases in Mineral and Bone Metabolism, conducted by Barbara Pampaloni et al., thanks to the artisanal and exclusive method of producing Parmigiano-Reggiano cheese, it is one of the best dietary options for calcium uptake and easy digestion. [3]

Vitamin A

Vitamin A is known for promoting strong eyesight and low light vision. However, it is also critical for the development of strong, dense bones, a healthy immune system, and it may even lower your risk for certain cancers. It helps maintain your white blood cell count and boosts your immune system. It is also an important nutrient for reproductive health.


Parmesan is an excellent source of protein, with 20 grams in a 2-ounce serving. Protein is essential for muscle growth and repair and also aids [4] in weight loss regimens. Protection Status
About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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