FoodScore
0/ 100
Decentdairy· 100 g

Parmesan Grated

Grated Parmesan scores 58/100, a decent rating, primarily due to its high protein and calcium content, balanced by its notable saturated fat and sodium levels.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Parmesan Grated contains 0 kcal per 100 g.
  • Parmesan Grated contains 30.1 g of protein per 100 g.
  • Parmesan Grated contains 29.5 g of total fat per 100 g (17.2 g saturated).
  • Parmesan Grated contains 0 g of added sugar per 100 g.
  • Parmesan Grated provides 1046 mg of sodium per 100 g.
  • Parmesan Grated provides 950 mg of calcium per 100 g.
  • Parmesan Grated provides 74 mg of potassium per 100 g.
  • Parmesan Grated scores 58/100 on FoodScore (decent).
  • Parmesan Grated is classified as NOVA 1 (unprocessed or minimally processed).
  • This dairy product provides a significant 30.14g of protein per 100g serving.
  • A 100g portion delivers 73% of the Daily Value for calcium, supporting bone health.
  • It is a minimally processed food, classified as NOVA 1, making it a whole food option.
  • Be mindful of its 1046mg of sodium per 100g, which is a considerable amount.
  • Each 100g serving contains 17.17g of saturated fat, contributing to its score penalty.
  • Scores +25 points above the dairy category average (33/100 across 5088 foods).
Fiber
0g
0% of Daily Value
Protein
30.14g
60% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1046mg
45% of Daily Value
+
What it brings to the table
Protein (30.1g)+10
Micronutrients (Calcium, Phosphorus, Zinc, Riboflavin)+8
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (17.2g)-15
Sodium (1046mg)-5

Why it scores 58

Grated Parmesan achieves a FoodScore of 58 out of 100, placing it in the 'Decent' category. Its score is significantly boosted by several positive nutritional attributes. A substantial bonus of +10 points is awarded for its high protein content, providing 30.14g per 100g, which is a considerable amount for satiety and muscle health. Additionally, it receives an +8 bonus for its rich micronutrient profile, particularly its excellent levels of calcium (950.4mg, 73% DV), phosphorus, zinc (4.62mg, 42% DV), and riboflavin. As a minimally processed food, classified as NOVA 1, it earns another +10 points, reflecting its whole food nature. However, these benefits are partially offset by penalties. A significant -15 points is deducted due to its high saturated fat content of 17.17g per 100g. Furthermore, its sodium level of 1046mg per 100g incurs a -5 point penalty. To achieve a higher score, a version with reduced sodium and lower saturated fat would be beneficial, though these are inherent characteristics of traditional Parmesan.

Health benefits

What the nutrients in parmesan grated actually do for you, grounded in established dietary science.

Supports Bone Health

Grated Parmesan is an excellent source of nutrients crucial for maintaining strong bones. A 100g serving provides 950.4mg of calcium, which is 73% of the Daily Value, making it a significant contributor to your daily calcium intake. Calcium is the primary mineral in bones, and adequate intake is essential throughout life to prevent bone density loss. This food also contains phosphorus and magnesium, which work in conjunction with calcium to support skeletal structure and integrity. Incorporating calcium-rich foods like Parmesan into your diet can help support bone health, particularly as part of a balanced diet that includes vitamin D.

Aids Muscle Maintenance and Growth

This cheese is a high-quality protein source, offering 30.14g of protein per 100g. Protein is fundamental for the repair and growth of muscle tissue, making it important for athletes and those looking to maintain muscle mass as they age. The protein in dairy products like Parmesan is considered complete, meaning it contains all nine essential amino acids necessary for the body's functions. Including protein-rich foods helps support muscle protein synthesis and can contribute to feelings of fullness, which can be beneficial for overall dietary management. Pairing it with other protein sources can further enhance its benefits.

Contributes to Immune Function

Grated Parmesan provides a notable amount of zinc, a mineral vital for immune system function. A 100g serving contains 4.62mg of zinc, which is 42% of the Daily Value. Zinc plays a critical role in the development and function of immune cells, helping the body defend against pathogens. It is also involved in wound healing and DNA synthesis. While not a primary source of all immune-boosting nutrients, its significant zinc content makes it a valuable addition to a diet aimed at supporting a healthy immune response. Ensure overall dietary diversity for comprehensive immune support.

Promotes Satiety and Weight Management

With 30.14g of protein per 100g, Parmesan can be an effective food for promoting satiety. Protein is known to be the most filling macronutrient, helping to reduce overall calorie intake by keeping you feeling full for longer. This can be particularly helpful for weight management efforts. While Parmesan is calorie-dense (due to its fat content), its high protein can help manage portion sizes of other foods when used as a flavor enhancer rather than a main dish. Mindful consumption, focusing on its strong flavor, can allow for satisfaction with smaller amounts.

How to eat it

Grated Parmesan is a versatile dairy product commonly used in American cuisine as a flavor enhancer and topping. Its sharp, salty, and umami taste makes it a popular addition to pasta dishes, salads, and soups. It's typically consumed in smaller portions, adding a burst of flavor rather than serving as a primary component of a meal. Due to its concentrated flavor, a little goes a long way in elevating dishes.

Use Parmesan to finish pasta dishes or sprinkle over roasted vegetables for an extra layer of savory flavor.
Incorporate grated Parmesan into homemade salad dressings or use it to add zest to scrambled eggs.
Store Parmesan in an airtight container in the refrigerator to maintain its freshness and prevent it from drying out.
Pair Parmesan with whole grains and vegetables to create balanced and nutrient-dense meals.
Things to keep in mind

While generally safe for consumption, individuals with a dairy allergy should avoid Parmesan. Those with lactose intolerance may find Parmesan more tolerable than other dairy products due to its low lactose content, a result of the aging process, but individual reactions vary. Its high sodium content (1046mg per 100g) means individuals managing blood pressure or on a sodium-restricted diet should consume it in moderation. There are no widely documented significant interactions with medications or specific populations that need to avoid Parmesan at normal serving sizes, beyond general dietary considerations for sodium and saturated fat.

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Reader questions
Is grated Parmesan healthy?
Grated Parmesan can be a healthy addition to your diet when consumed in moderation. It is an excellent source of protein and calcium, providing 30.14g of protein and 73% of the Daily Value for calcium per 100g. However, it is also high in saturated fat and sodium, so portion control is key to balancing its nutritional benefits with these less desirable aspects.
Is grated Parmesan good for weight loss?
Due to its high protein content (30.14g per 100g), Parmesan can contribute to satiety, which may aid in weight management by helping you feel full. However, it is also calorie-dense and high in saturated fat. Using it as a flavor enhancer in small portions, rather than a primary food source, is a more effective strategy for weight loss.
Is grated Parmesan ultra-processed?
No, grated Parmesan is considered a minimally processed food, classified as NOVA 1. This means it has undergone little to no processing beyond basic steps like aging and grating, preserving its natural nutritional profile. It is not an ultra-processed food, which typically involves many industrial ingredients and processes.
How should I store grated Parmesan to keep it fresh?
To keep grated Parmesan fresh, store it in an airtight container in the refrigerator. This prevents it from drying out and helps maintain its flavor and texture. Properly stored, it can last for several weeks. Avoid leaving it at room temperature for extended periods.
What are some good alternatives to grated Parmesan?
If you're looking for alternatives, Pecorino Romano offers a similar salty, sharp flavor profile, often with a slightly stronger taste. For a dairy-free option, nutritional yeast can provide a cheesy, umami flavor and is a good source of B vitamins. Other hard, aged cheeses can also serve as substitutes depending on the dish.
Does grated Parmesan contain lactose?
Grated Parmesan, being an aged cheese, contains very low levels of lactose. The aging process breaks down most of the lactose, making it generally more tolerable for individuals with lactose intolerance compared to fresh dairy products. However, individual sensitivity varies, so some may still experience mild symptoms.
Can grated Parmesan be part of a heart-healthy diet?
While Parmesan offers beneficial protein and calcium, its high saturated fat (17.17g per 100g) and sodium content (1046mg per 100g) mean it should be consumed in moderation as part of a heart-healthy diet. Dietary guidelines recommend limiting saturated fat and sodium intake to support cardiovascular health. Small portions as a flavor accent are best.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2259795)Updated 2026-04-20