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Parmigiano Reggiano Calories
Hard, long-aged Italian cheese; high in protein and calcium.
CALORIES
GI
POTASSIUM
FIBER
Parmigiano Reggiano Nutrition Facts
Selected: 100 g
400
KCAL / 100G
Carbs
0g
· 0%
Protein
33g
· 34%
Fat
28g
· 66%
Fiber
0g
Parmigiano Reggiano Vitamins & Minerals
Vitamins
B12
1.7µg · 71% DV
Vitamin A
270µg · 30% DV
B2
0.35mg · 27% DV
Biotin
4µg · 13% DV
Minerals
Calcium
1180mg · 118% DV
Phosphorus
694mg · 99% DV
Zinc
4mg · 36% DV
Sodium
650mg · 28% DV
Parmigiano Reggiano Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Parmigiano Reggiano Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Parmigiano Reggiano Contain Allergens?
Contains these allergens:
Which Diets Is Parmigiano Reggiano Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Parmigiano Reggiano Fat Profile
SATURATED
18.6g
MONOUNSATURATED
8.7g
POLYUNSATURATED
0.79g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Parmigiano Reggiano
Parmigiano Reggiano — Frequently Asked Questions
Is Parmigiano Reggiano the same as Parmesan?
Not exactly. Parmigiano Reggiano is a protected cheese made under strict regional and production rules, while products labeled “Parmesan” can vary in origin, ingredients, and flavor.
Why is Parmigiano Reggiano so hard and crumbly?
It is aged for a long time and loses moisture as it matures. That creates its firm, granular texture and concentrated flavor.
Can you eat Parmigiano Reggiano in chunks instead of grating it?
Yes, it is commonly eaten in shards or small pieces. That format highlights its texture and makes it work well as a snack or salad topping.
What foods pair well with Parmigiano Reggiano?
It works especially well with pasta, risotto, soups, and roasted vegetables because it adds savory depth. It also pairs nicely with pears, grapes, figs, walnuts, and balsamic flavors.
Does cooking change its nutritional value a lot?
Cooking mainly changes texture, moisture, and aroma rather than making the protein and fat disappear. For the strongest flavor, many people add some during cooking and a little more just before serving.
How should Parmigiano Reggiano be stored after opening?
Wrap it to limit air exposure, ideally in cheese paper or parchment, and keep it in a closed container in the fridge. Leaving it uncovered can dry it out and make it absorb other odors.
Can Parmigiano Reggiano be frozen?
Yes, especially if grated or divided into small pieces first. The texture may change after thawing, so frozen cheese is usually best used in cooked dishes.
Is Parmigiano Reggiano always safe for people with lactose intolerance?
Long aging can leave it very low in lactose, but that does not guarantee tolerance for everyone. Anyone with lactose intolerance or sensitivity to dairy should judge it by their own response.
Is Parmigiano Reggiano a good post-workout food?
It can fit into a post-workout meal because it provides protein, but it is not always the most balanced option on its own. Pairing it with fruit, bread, or another carbohydrate source can make the meal more practical.
Is the rind edible?
The rind is very hard but is often usable, though it is still smart to check the label for any surface treatment. Many people simmer it in soups or sauces for flavor and remove it before serving.
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Nutrition data compiled from USDA FoodData Central and scientific sources.