Cheese, parmesan, grated, refrigerated
Whole food · Dairy and Egg Products
Photo: Wikipedia
Grated Parmesan is a hard, granular Italian cheese with a deeply savory, nutty, and slightly salty flavor that intensifies with aging. Its dry, crumbly texture makes it a potent flavor enhancer, and nutritionally, it is a powerhouse of protein and fat with minimal carbohydrates.
💚 Why it's loved
People adore Parmesan for its unparalleled umami punch that transforms simple dishes like pasta or risotto. Its versatility as both a finishing garnish and a cooking ingredient, coupled with its deep cultural roots in Italian cuisine, makes it a beloved pantry staple.
⚠️ Watch-outs & how to enjoy it better
Its high sodium and saturated fat content means those with hypertension or heart concerns should use it sparingly. As a dairy product, it is a common allergen, and its high protein can be a concern for individuals with certain kidney conditions. Counteract these by using it as a flavorful accent rather than a main ingredient, and pair it with fiber-rich vegetables or whole grains to balance the meal.
Key benefits
- Excellent source of complete protein (30g per 100g)
- Rich in calcium for bone health
- Contains conjugated linoleic acid (CLA), a beneficial fatty acid
- Low in lactose due to long aging process
- Provides umami depth, reducing need for added salt
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Authentic Parmigiano-Reggiano has a protected designation of origin (DOP) and can only be produced in specific Italian provinces using traditional methods, with wheels often aged for 24 months or more.
Full nutrition (scales with serving)
| Water | 30.8 g |
| Energy (Atwater General Factors) | 403 kcal |
| Energy (Atwater Specific Factors) | 405 kcal |
| Nitrogen | 4.7 g |
| Protein | 30.1 g |
| Total lipid (fat) | 29.5 g |
| Ash | 5.2 g |
| Carbohydrate, by difference | 4.3 g |
| Sugars, Total | 0.64 g |
| Sucrose | 0.00 g |
| Glucose | 0.61 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.03 g |
| Calcium, Ca | 950 mg |
| Iron, Fe | 0.14 mg |
| Magnesium, Mg | 35.4 mg |
| Phosphorus, P | 625 mg |
| Potassium, K | 74.0 mg |
| Sodium, Na | 1046 mg |
| Zinc, Zn | 4.6 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.04 mg |
| Iodine, I | 82.9 ug |
| Thiamin | 0.03 mg |
| Riboflavin | 0.41 mg |
| Niacin | 0.14 mg |
| Vitamin B-6 | 0.02 mg |
| Biotin | 0.00 ug |
| Retinol | 233 ug |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 7.0 ug |
| Fatty acids, total saturated | 17.2 g |
| SFA 4:0 | 0.61 g |
| SFA 6:0 | 0.51 g |
| SFA 8:0 | 0.32 g |
| SFA 10:0 | 0.76 g |
| SFA 12:0 | 0.87 g |
| SFA 14:0 | 2.8 g |
| SFA 16:0 | 8.2 g |
| SFA 18:0 | 2.6 g |
| Fatty acids, total monounsaturated | 6.0 g |
| MUFA 16:1 c | 0.43 g |
| MUFA 18:1 c | 5.3 g |
| PUFA 18:2 n-6 c,c | 0.67 g |
| Cholesterol | 86.0 mg |
FAQ
Is grated Parmesan the same as Parmigiano-Reggiano?
Not always. 'Parmesan' is a generic term, while 'Parmigiano-Reggiano' is the protected Italian original. Pre-grated Parmesan in shakers often contains anti-caking agents and may be a blend of cheeses.
Why does Parmesan have crystals?
The crunchy white specks are tyrosine crystals, a natural result of the long aging process as proteins break down. They are a sign of a well-aged, flavorful cheese.
Can lactose-intolerant people eat Parmesan?
Often, yes. The aging process (typically 12+ months) breaks down most of the lactose, making aged Parmesan very low in lactose and usually tolerable for many with lactose sensitivity.