Epic source
Energy
399 kcal · 20% DV target
A granular, straw-colored hard cheese with a sharp, umami-rich profile, Parmesan is a concentrated source of protein and essential minerals that undergoes a long maturation process to develop its complex crystalline texture.
Parmesan is a lower-lactose dairy option because the aging process naturally reduces the lactose content found in fresh milk .9
Italian dietary guidelines recommend a standard portion size of 15 grams for seasoned cheeses like Parmesan, which is significantly smaller than the 25-30 gram serving suggested for fresh or semi-seasoned varieties .6
Because it is a fermented and aged cheese, Parmesan is often included in specialized anti-inflammatory dietary patterns as a preferred alternative to processed cheeses .79
Early research in a small crossover trial observed that Parmesan may lead to a more rapid peak in serum triglycerides (fats in the blood) shortly after consumption compared to certain other regional cheeses, though larger studies are needed to confirm this effect .5
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
399 kcal · 20% DV target
32.5 g · 65% DV target
28.3 g · 36% DV target
17.8 g · 89% DV target
Not a benefit — best kept low
1.14 g · 114% DV target
Not a benefit — best kept low
0.18 g · Top 18% of dairy & cheese
Seasonality has not been estimated for this ingredient yet.
Wrap in parchment paper then loosely in foil to allow the cheese to breathe.
Best for pre-grated varieties to prevent drying out.
As a concentrated dairy product requiring significant milk volumes and long aging, it has a higher carbon footprint than soft cheeses.
Authentic Parmigiano-Reggiano is often referred to as the 'King of Cheeses' and was famously mentioned in Boccaccio's 14th-century Decameron as being piled on a mountain of macaroni.