Parmigiano Reggiano, widely regarded as the “King of Cheeses,” is an Italian hard cheese with a rich heritage and distinct flavour profile. This blog post aims to explore the nutrition facts of Parmigiano Reggiano, shedding light on its composition, health benefits and suitability for various dietary considerations.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Wanker’s index →
What is Parmigiano Reggiano?
Parmigiano Reggiano is a protected designation of origin (PDO) cheese originating from Italy. It is made from unpasteurised cow’s milk and boasts a meticulous production process that involves the use of specific ingredients and aging techniques.
This cheese is renowned for its intense flavour, granular texture, and versatility in culinary applications.
You can read all about Parmigiano Reggiano and why it is the King of Italian Cheeses in our complete guide here.
Nutrition fact sheet
Nutritional review for Parmigiano Reggiano
Eating healthy plays a pivotal role in maintaining overall well-being and preventing chronic diseases. A balanced and nutritious diet provides our bodies with essential vitamins, minerals, and macronutrients, fuelling optimal physical and cognitive function.
With this in mind, let’s have a look at some of the key nutrition facts for Parmigiano Reggiano.
Lactose Intolerance
One notable advantage of Parmigiano Reggiano is its incredibly low lactose content. Due to the prolonged ageing process, which exceeds 24 months, Parmigiano Reggiano contains minimal residual lactose.
This makes it an excellent option for individuals with lactose intolerance, as the lactose is broken down during fermentation.
Fat Content
Parmigiano Reggiano is a relatively high-fat cheese, making it an appealing choice for those following a ketogenic diet. With approximately 29 grams of fat per 100 grams, it provides a satisfying taste without significantly contributing to dietary carbohydrate intake.
Moreover, since its fat content is composed of a balance of monounsaturated and polyunsaturated fats, Parmigiano Reggiano can be part of a healthy diet. Of course, you should consume this cheese in moderation.
You can learn more about the different types of fat in cheese and which cheeses have the lowest fat content here.
Cholesterol Content
In contrast to misconceptions surrounding cheese, Parmigiano Reggiano contains moderate levels of cholesterol. An average 100-gram serving contains around 90 milligrams of cholesterol, which can be considered as part of a balanced diet, particularly when paired with other nutrient-dense foods.
Protein Content
Parmigiano Reggiano stands out as a commendable source of high-quality protein. It provides approximately 32 grams of protein per 100 grams, making it a valuable addition to vegetarian or protein-rich diets.
Its protein content is easily digestible and aids in muscle repair and growth.
Want to find out which cheeses have the highest protein content? Click here for our blog post covering cheeses with the highest protein content.
*Safety in Pregnancy
During pregnancy, dietary choices require careful consideration. Even though it is made with raw milk, Parmigiano Reggiano is considered to be safe for pregnant women by most health authorities around the world. The main reason for this is its long ageing process which drains most of the whey out of the cheese.
Of course, if you’re unsure of what you can eat during pregnancy, you should consult your healthcare professional to get a personalised plan. You can read more about which cheeses you can eat when you’re pregnant by clicking here.
Salt Content
Parmigiano Reggiano possesses a distinct and flavourful taste that results from its ageing process, during which salt is added. While the exact sodium content may vary, it is worth noting that Parmigiano Reggiano is generally considered a moderately salty cheese.
Therefore, for individuals following a low-sodium diet, portion control is advised.
You can read more about why salt is important in cheesemaking in our comprehensive post here.
Calcium Content
Calcium is crucial for maintaining healthy bones and teeth, nerve transmission and muscle function. And Parmigiano Reggiano is renowned for its exceptional calcium content.
This traditional Italian cheese serves as a fantastic source of this essential mineral, providing over 1,200 milligrams of calcium per 100 grams. As a matter of fact, this constitutes over 95% of the recommended daily intake for calcium!
Conclusion
Parmigiano Reggiano, a revered Italian cheese, offers an array of nutritional benefits. With its low lactose content, moderate fat and cholesterol levels, and high protein and calcium content, Parmigiano Reggiano is a versatile and healthful addition to various diets.
It caters to individuals with lactose intolerance, supports muscle health, aids in calcium absorption, and can be safely consumed during pregnancy. While mindful consumption is recommended due to its sodium content, Parmigiano Reggiano remains a delicious and nutrient-rich option that elevates both culinary creations and overall nutrition.
What’s your favourite way to enjoy this classic Italian cheese? Let us know in the comments below.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
