Parmesan Cheese Nutritional Profile
Parmesan cheese is a hard, Italian cheese with a dense nutritional profile, meaning it packs a lot of nutrients and calories into a relatively small quantity. Its long aging process is the key to its concentrated flavor and nutritional content, particularly its high protein count. While a 100g serving is larger than a typical portion, it provides a clear picture of the cheese's overall density and value within a balanced diet.
Calorie and Protein Breakdown for 100g
Based on data from various nutritional sources, the calorie and protein content in 100g of parmesan can have some minor variation, often depending on factors like brand, aging process, and whether it's freshly grated or pre-packaged. For instance, a hard, block parmesan may differ slightly from a finer, shredded version due to moisture content differences.
- Approximate Calories: 392-420 kcal.
- Approximate Protein: 28-38 grams.
These figures demonstrate that parmesan is a high-energy food with an exceptional amount of protein. The significant protein content makes it valuable for muscle repair and satiety, while the calorie count, mainly from fat, provides sustained energy.
Other Key Nutrients in Parmesan
Beyond just calories and protein, 100g of parmesan also contains a wealth of other important nutrients:
- Calcium: An excellent source, with up to 1253 mg per 100g, providing well over the daily recommended intake for many adults.
- Sodium: Very high, ranging from roughly 840 mg to over 1800 mg per 100g. This is an important consideration for anyone monitoring their sodium intake.
- Fat: Contains a considerable amount of fat, including saturated fat. Due to its high-fat content, moderate consumption is recommended.
- Vitamins: A good source of vitamins, including Vitamin A and B12.
- Minerals: Rich in phosphorus and zinc.
Nutritional Comparison: Parmesan vs. Cheddar
To put parmesan's nutritional value into perspective, comparing it to another popular hard cheese like cheddar can be useful. The table below shows the approximate nutritional values per 100g based on nutritional databases.
| Nutrient | Parmesan (per 100g) | Cheddar (per 100g) |
|---|---|---|
| Calories | 392-420 | ~403 |
| Protein | 28-38g | ~25g |
| Fat | 25-30g | ~33g |
| Calcium | 853-1253mg | ~721mg |
| Sodium | 840-1804mg | ~653mg |
This comparison highlights that while both are calorie-dense cheeses, parmesan offers a higher protein and calcium concentration, though often with a higher sodium content depending on the source. Its powerful flavor means that you can often use a smaller amount to achieve the desired taste, which helps manage overall intake of calories, fat, and sodium.
Health Considerations and Usage Tips
While parmesan offers significant nutritional benefits, particularly as a protein and calcium source, its high sodium and fat content mean it should be consumed in moderation. The best way to use parmesan is as a flavor-enhancing garnish rather than a primary food source. Just a small grating can add a savory, umami flavor to a variety of dishes, from pasta to roasted vegetables, without significantly contributing to your daily calorie or sodium totals. For those monitoring their intake, a one-ounce serving (about 28 grams) is a good target. Additionally, as an aged, hard cheese, it is naturally low in lactose, making it suitable for many people with lactose intolerance.
In conclusion, 100g of parmesan cheese is a calorie-dense, protein-rich powerhouse. Its concentrated nutrients offer a fantastic boost of calcium and other minerals, though its high sodium and fat content necessitate moderation. A little bit goes a long way, making it an excellent way to add flavor and nutritional value to meals while keeping portions in check. The benefits of this aged Italian cheese are clear, especially for those seeking to increase their protein and calcium intake.
