1 tbsp (5 g) of shaved Parmesan cheese contains approximately 20 calories. Parmesan cheese is a popular ingredient in many dishes, loved for its strong and savory flavor. However, many people are not aware of the nutritional value of this cheese.

Parmesan cheese is a rich source of several essential nutrients, including calcium, protein, and vitamin A. A single tablespoon of shaved Parmesan cheese contains around 0.9 g of protein, which helps to build and repair muscles. Additionally, Parmesan cheese is low in lactose and suitable for people with lactose intolerance.

In this article, we'll explore the benefits and potential risks of consuming Parmesan cheese, as well as its nutritional profile and how it can be incorporated into a healthy and balanced diet.

Benefits of Parmesan Cheese

Parmesan cheese offers several benefits for overall health, including:

• It is an excellent source of calcium, which is necessary for strong bones and teeth.
• It contains protein, which is necessary for building and repairing tissues in the body.
• It is low in lactose, making it suitable for people with lactose intolerance.

Furthermore, Parmesan cheese contains a considerable amount of vitamin A, which contributes to eye health and immune function.

How to Incorporate Parmesan Cheese in Your Diet

Parmesan cheese is a versatile ingredient that can be used in many dishes. Some tips for incorporating Parmesan cheese in your diet are:

• Sprinkle Parmesan cheese over salads as a healthy and flavorful alternative to high-calorie dressings.
• Add Parmesan cheese to eggs, omelets, or scrambled eggs for a protein boost.
• Use Parmesan cheese as a topping for pasta dishes, casseroles, or pizza.

When using Parmesan cheese, it's essential to control portion sizes to prevent consuming too many calories, sodium, or saturated fat.

The Nutritional Value of a Tbsp of Shaved Parmesan Cheese

One tablespoon (5g) of shaved Parmesan cheese contains the following nutrients:

• 20 calories
• 1.4g fat
• 0.9g saturated fat
• 80mg sodium
• 0.2g carbohydrate
• 0g fiber
• 0g sugar
• 0.9g protein

While Parmesan cheese is high in sodium and saturated fat, it is also an excellent source of protein and calcium, making it a healthy addition to a well-balanced diet.

Does Parmesan Cheese Aid Weight Loss?

Parmesan cheese can be a helpful addition to a weight loss diet when consumed in moderation. It contains protein, which helps to promote feelings of fullness and reduce appetite. Additionally, Parmesan cheese is naturally low in carbohydrates and can be a healthy substitute for high-carb foods. However, keep in mind that Parmesan cheese is also high in sodium and calories, so controlling portion sizes is critical when trying to lose weight.

How Much Parmesan Cheese Should You Eat?

While Parmesan cheese can be a healthy addition to a well-balanced diet, it’s crucial to control portion sizes when consuming it. A single tablespoon (5g) of shaved Parmesan cheese contains 20 calories and 80mg of sodium. The USDA recommends consuming no more than 2,300mg of sodium per day for optimal health. To control calories and sodium intake, limit the consumption of Parmesan cheese to 1-2 tablespoons per day. Furthermore, make sure to choose high-quality Parmesan cheese from reputable brands to minimize the risk of consuming additives or harmful compounds.

Potential Risks of Eating Too Much Parmesan Cheese

While Parmesan cheese can offer several health benefits, consuming too much of it can be harmful to health. Some potential risks of eating too much Parmesan cheese are:

• Consuming too much sodium, which can increase the risk of high blood pressure, heart disease, and stroke.
• Consuming too many calories, leading to weight gain and obesity.
• Consuming too much lactose, causing digestive problems in people with lactose intolerance.
• Consuming Parmesan cheese from questionable sources, resulting in the ingestion of harmful additives or contaminants.

Limit the consumption of Parmesan cheese to avoid these potential risks and stick to a healthy and balanced diet.

The Best Parmesan Cheese Brands

When choosing Parmesan cheese, it's essential to select a high-quality product from reputable brands. Some of the best Parmesan cheese brands are:

• Kraft Parmesan Cheese
• BelGioioso Parmesan Cheese
• Trader Joe's Shaved Parmesan Cheese
• Sargento Shredded Parmesan Cheese
• Rose Lane Parmesan Cheese
• Parmigiano Reggiano

These brands offer high-quality, authentic Parmesan cheese that is free from additives and chemicals.

How to Store Parmesan Cheese

To keep Parmesan cheese fresh for longer, it's essential to store it properly. Some tips for storing Parmesan cheese are:

• Wrap the cheese in wax paper or parchment paper to prevent drying out or mold growth.
• Place the cheese in an airtight container to keep it fresh and avoid absorption of strong odors from other foods in the refrigerator.
• Store the cheese in the cheese drawer or the warmest part of the refrigerator for optimal freshness.

Parmesan cheese can also be frozen for up to six months if the original packaging has not been opened.

Alternative Uses for Shaved Parmesan Cheese

In addition to its use in traditional Italian dishes, Parmesan cheese can be used in many creative and unexpected ways. Some alternative uses for shaved Parmesan cheese are:

• Add Parmesan cheese to popcorn for a delicious and healthy snack.
• Use Parmesan cheese as a coating for oven-baked chicken instead of breadcrumbs for a low-carb alternative.
• Add Parmesan cheese to mashed potatoes for a delicious and creamy side dish.
• Sprinkle Parmesan cheese over roasted vegetables for a tasty and nutritious accompaniment to any meal.

The possibilities for using Parmesan cheese are endless, so feel free to experiment with different recipes and ideas.

Vegan Parmesan Cheese Options

While traditional Parmesan cheese is made from cow's milk, there are several vegan alternatives available for those following a plant-based diet or those who are lactose intolerant. Some vegan Parmesan cheese options are:

• Nutritional yeast, which provides a cheesy flavor and is a good source of protein and vitamin B12.
• Vegan Parmesan cheese made from cashews, almonds, or other nuts.
• Commercial vegan Parmesan cheese products available in health food stores or online.

Vegan Parmesan cheese options can provide a delicious and healthy alternative to traditional Parmesan cheese.