It would be objectively weird for someone to pull out a hunk of Parmesan cheese and take a bite at their desk—right? Or would it be a smart choice of protein-rich snack, one devoid of the sort of hidden ultra-processed ingredients a typical protein bar might contain?
For Jessie Inchauspé—better known as the Glucose Goddess—it s all in a day s work. On Instagram, the French biochemist claims to eat a kilogram of Parmesan per week, stashing it in her handbag for moments when hunger strikes.
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Intrigued, we asked the experts whether Parmesan is actually an underrated protein source we should all be eating more of.
Is Parmesan a high-protein food?
“It’s a fairly good protein source and, compared to a protein powder, is much more natural,” says nutritionist, naturopath, and Artah founder Rhian Stephenson. “It has a decent hit of calcium and contains no sugars, sweeteners, or emulsifiers.”
What does fairly good mean in numerical terms, though? Protein bars promise up to 20 grams of protein, while powders often claim 30 grams as a minimum per serving. Can Parmesan stack up, numbers-wise?
To consume between 25 grams to 30 grams of protein from Parmesan, you’d need to eat around 80 grams (aka a piece the size of your palm). That equates to around 330 to 400 calories, between 20 grams and 30 grams of fat, and 0-1g of carbohydrates. For keto-minded people, it sounds great. There is more to the story, though.
“The trade off is that parmesan, as a protein source, is also high in sodium and saturated fat,” Stephenson explains. Saturated fat is a type of fat that tends to be solid at room temperature and is found in cheese, butter, red meat, and oils. Consuming too much can increase your risk of heat and circulatory disease.
An 80-gram serving of Parmesan would contain anywhere between 12 grams and 16 grams of saturated fat. For adult women, the daily recommended amount is 20 grams, while men are advised to cap out at 30 grams.
“Saturated fat and sodium can add up quickly if eaten in large amounts,” W-Wellness nutritionist Maz Packham cautions. “If you’re trying to limit ultra-processed foods (like protein bars and powders), parmesan can be part of a balanced protein strategy, but it’s best enjoyed in moderate portions and alongside lean protein sources.” These might include white fish, chicken, beans and legumes, and tofu.
Is Parmesan a complete protein source?
Yes, Parmesan is a complete protein source. Because parmesan—like meat or fish—contains all nine essential amino acids, it is considered a complete protein. “These amino acids are considered essential because we need them, but the human body can’t produce them,” Packham explains.
Is there anyone who shouldn’t eat Parmesan for protein?
People with dairy allergies should avoid Parmesan entirely, Stephenson notes. The same goes for anyone on “strict low-sodium diets or managing advanced kidney disease.” This is due to the high salt and mineral load found in Parmesan. Interestingly, parmesan could be a trigger for people who are prone to migraines that are triggered by aged or high-histamine foods, she concludes.
Other surprising sources of protein
- Extra-thick Greek yogurt or skyr: a 200g serving can give between 18g and 20g of protein
- Cottage cheese: 25g of protein per 225g
- Tempeh: 20g per 100g
- Edamame (soybeans): About 11g per 100 g cooked
- Lentil, edamame or chickpea pasta
- Hemp seeds and pumpkin seeds: easy options to sprinkle on meals for a meaningful protein boost
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