“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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