Protein is the undisputed king of the modern diet.
Amid the ‘proteinmaxxing’ craze, many are stocking up on protein-packed ice cream, pasta and even Doritos.
But now, some Americans have taken it to the next level – biting into chunks of parmesan cheese to meet their protein goals. One influencer is even carrying around a 31-pound block of the cheese in her Prada handbag.
‘I’m over protein bars – switching to full blocks of parmesan,’ one individual said on TikTok. ‘Parmesan is nature’s protein bar,’ added another on X.
Normally grated over pasta, salads and mixed into soups, this staple of Italian cooking is famed for its rich and nutty flavor and is already a welcomed addition to many diets.
Extremely popular among everyday folk and celebrities alike, Taylor Swift says it is a staple at home, while Martha Stewart has called it the ‘king of cheeses’, and Sydney Sweeney says she has a second refrigerator at home just for her parmesan wheels.
But is this cheese really the answer to your protein woes? And with its high fat and calorie content, does it come with risks?
We asked experts whether it was worth the hype.
The above image shows Italian Olympic gymnast Giorgia Villa with a wheel of parmesan. She was commissioned to be the cheese’s new ambassador in 2024
Parmigiano Reggiano cheeses are pictured above for sale in Texas grocery store
Dietitian Alexis Supan, from the Cleveland Clinic, said: ‘People often throw caution signs around anything dairy, like butter and any type of cheese, and say, “Oh, that’s too risky, the fat in there’s really bad”.
‘But ten grams of protein for that much cheese is really incredible.’
An ounce of real parmesan – labeled Parmigiano Reggiano – contains about 10 grams of protein, according to the cheese’s Italian consortium.
That’s three times as much as in the same serving of Greek yogurt or egg. It’s also two grams more than in the same serving of chicken breast or beef jerky, and three more grams than in cheddar, the nation’s favorite cheese.
At the same time, dietitians credit it as a complete protein – saying it contains all nine essential amino acids – and as a top source of short chain fatty acids, which can boost digestion and fuel ‘good’ bacteria in the gut.
Per ounce, it’s a major calcium source as well – containing about 320 milligrams, or a quarter of the average adult’s daily needs.
Shown above is content creator Nicolle Lovatsis, called ConVino Board on TikTok, who regularly posts cheese, wine and dinner party ideas online. She has 232,000 followers
The cheese is a protein powerhouse because it is mostly made from large volumes of milk that have had the moisture removed. A pint of milk is needed just to make one ounce.
It also contains salt and rennet, an enzyme from animal stomachs that helps to create the cheese and its distinctive flavor.
Parmesan is also lactose free, making it an option for the 30 to 50 million Americans who cannot tolerate the substance.
It does contain casein, however, which an estimated 6.2 million Americans are allergic to.
It’s not all good news, however.
Packed in with the protein and calcium is calories.
Just one ounce of parmesan cheese has 110 calories, more than double the number in the same serving of chicken breast or egg and five times more that in full-fat Greek yogurt, although it is similar to other cheeses.
It also contains nine grams of fat, of which five grams are saturated, the type that raises ‘bad’ cholesterol and can raise the risk of heart disease and a stroke.
The salt content is similarly concerning. One ounce has 180 milligrams, or about 10 percent of someone’s daily maximum intake.
The cheese is also expensive. An 8oz block sold at major grocery stores costs about $14.
Martha Stewart, pictured above grating parmesan in 2014, has called it the ‘king of cheeses’
Registered Dietitian Mackenzie Burgess, at Los Angeles-based business Cheerful Choices, told the Daily Mail: ‘Parmesan is a protein powerhouse, packing so much protein in an ounce that the serving is roughly the size of two dice.
‘But, since it’s higher in saturated fat and sodium, it’s worth keeping the portion size in mind.’
Internal medicine doctor in Vermont Dr Bob Arnot added: ‘It’s the best cheese, stunning in terms of its protein content and fuel for good bacteria.’
Both noted, however, that its relatively high calories, saturated fat and sodium content meant it was not something that should be eaten to excess.
Adults are told not to consume more than 20 grams of saturated fat – equivalent to four ounces of parmesan – and 2,300 milligrams of salt per day. For a standard diet, women are told not to eat more than 2,000 calories per day and men no more than 2,400 calories.
Eating too much parmesan could raise the risk of weight gain, high blood pressure and type 2 diabetes, alongside other chronic conditions.
Frank Sinatra is shown above holding spaghetti in a TV commercial from 1952. One of his favorite dishes was fettuccine alfredo, a rich pasta dish made with copious amounts of parmesan
As a general rule, Arnot said healthy adults seeking to add parmesan to their diet should look to consume about an ounce a day. He says he also consumes this much daily, typically melting it over one of his meals.
Those who are suffering from underlying conditions should speak to their healthcare provider before adding larger portions of parmesan to their diet, he said.
When purchasing parmesan, experts advised people to purchase the real deal version to get the main benefits.
This is labeled as Parmigiano Reggiano and is tightly regulated. It’s only produced in certain regions of Italy and must be aged for at least 12 months.
Other cheeses labeled parmesan may not adhere to the same strict standards and may have lower concentrations of protein.
