Parmigiano-Reggiano (PDO) is an Italian hard cheese made from partially skimmed cow's milk and aged for a minimum of 12 months (and up to 36+). The long ageing concentrates its nutrients dramatically — it has the highest protein content of any common cheese (~39g/100g), the highest calcium (~1200mg/100g — one of the richest food sources of calcium), and is naturally very low in lactose (it virtually disappears during ageing). It provides excellent phosphorus, zinc, riboflavin, vitamin B12, and all essential amino acids.
Freshly grated Parmesan from the block has far superior flavour and texture to pre-grated. The rind is edible — add it to soups and stews for extra depth. A little goes a long way: 10–15g adds significant flavour and meaningful calcium and protein. Keep wrapped in the fridge for several weeks.
Where Cheese, Parmesan Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Calcium | 1.20 mg | 0% | |
| Chloride | 1.19 mg | 0% | |
| Phosphorus | 0.810 mg | 0% | |
| Potassium | 0.104 mg | 0% | |
| Magnesium | 0.046 mg | 0% | |
| Choline | 0.015 mg | — | |
| Zinc | 0.007 mg | 0% | |
| Vitamin E (alpha-TE) | 0.001 mg | 0% | |
| Iron | 0.000 mg | 0% | |
| Riboflavin (B2) | 0.000 mg | 0% | |
| Vitamin A (RAE) | 0.000 µg | 0% | |
| Pantothenic Acid (B5) | 0.000 mg | 0% | |
| Vitamin B6 | 0.000 mg | 0% | |
| Niacin (B3) | 0.000 mg | 0% | |
| Thiamin (B1) | 0.000 mg | 0% | |
| Copper | 0.000 mg | 0% | |
| Selenium | 0.000 µg | 0% | |
| Folate | 0.000 µg | 0% | |
| Manganese | 0.000 mg | 0% | |
| Vitamin K | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Monounsaturated fat | 9.60 g | — | |
| Glutamic acid | 8.78 g | — | |
| Proline | 4.31 g | — | |
| Leucine | 3.73 g | — | |
| Lysine | 3.46 g | — | |
| Aspartic acid | 2.57 g | — | |
| Valine | 2.39 g | — | |
| Tyrosine | 2.24 g | — | |
| Isoleucine | 2.18 g | — | |
| Serine | 2.04 g | — | |
| Phenylalanine | 2.02 g | — | |
| Threonine | 1.46 g | — | |
| Arginine | 1.38 g | — | |
| Alanine | 1.23 g | — | |
| Histidine | 1.15 g | — | |
| Methionine | 1.11 g | — | |
| Glycine | 0.850 g | — | |
| Tryptophan | 0.530 g | — | |
| Cysteine | 0.320 g | — | |
| Omega-6 (Linoleic acid) | 0.680 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.270 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.