Parmesan 101: Nutrition, Benefits, How To Use, Buy, Store | Parmesan: A Complete Guide

What is Parmesan

Parmesan, also known as Parmigiano-Reggiano, is a hard, granular cheese that originated in Italy. It is typically made from unpasteurized cow’s milk and has a hard, grainy texture and a sharp, savory flavor. Parmesan cheese is aged for an extended period, often up to 36 months or more, which contributes to its intense flavor and crumbly texture. It is commonly used as a topping for pasta dishes, salads, soups, and risottos, as well as a key ingredient in dishes like Chicken Parmesan and Eggplant Parmesan.

Other Names of Parmesan

Parmesan cheese is also known by its Italian name, Parmigiano-Reggiano. Additionally, it might be referred to simply as Parmesan or Parmigiano in various contexts. Sometimes it’s colloquially called “Parm” for short. However, it’s important to note that the term “Parmesan” is often used generically to refer to any hard, granular cheese similar in style to Parmigiano-Reggiano, even if it’s not produced in the specific region or according to the strict standards required for authentic Parmigiano-Reggiano cheese.

Nutritional Value of Parmesan

Here’s an approximate nutritional breakdown of Parmesan cheese per 1-ounce (28-gram) serving:

Nutrient	Amount
Calories	110
Protein	10 grams
Fat	7 grams
Saturated Fat	5 grams
Cholesterol	20 milligrams
Carbohydrates	0 grams
Fiber	0 grams
Sugar	0 grams
Sodium	330 milligrams

Benefits of Parmesan

Parmesan cheese offers several potential health benefits when consumed in moderation as part of a balanced diet:

1. Rich in Protein: Parmesan cheese is a good source of high-quality protein, which is essential for building and repairing tissues, as well as supporting various bodily functions.
2. Calcium Content: Parmesan is rich in calcium, which is important for maintaining strong bones and teeth, as well as supporting nerve function and muscle contraction.
3. Vitamin and Mineral Content: It contains various vitamins and minerals such as vitamin A, vitamin B12, phosphorus, and zinc, which play important roles in overall health and wellbeing.
4. Low in Lactose: Parmesan cheese is naturally low in lactose, making it a suitable option for people who are lactose intolerant or have difficulty digesting lactose.
5. Source of Healthy Fats: While Parmesan cheese is relatively high in fat, a significant portion of these fats are monounsaturated fats, which are considered heart-healthy and may help reduce the risk of cardiovascular disease when consumed as part of a balanced diet.
6. Enhances Flavor in Small Amounts: Due to its strong and savory flavor, Parmesan cheese can add depth and richness to dishes even when used in small amounts, potentially helping to reduce the need for added salt.
7. Versatile Ingredient: Parmesan cheese can be grated, shaved, or melted, making it a versatile ingredient that can be used in a wide variety of dishes, from pasta and salads to soups and sandwiches.

It’s important to consume Parmesan cheese in moderation as part of a balanced diet to reap its benefits without overdoing it on calories, sodium, and saturated fat.

Varieties of Parmesan

While Parmesan cheese is often associated with the classic Parmigiano-Reggiano variety from Italy, there are other types and varieties of hard, granular cheeses that are similar in style and flavor. Some of these include:

1. Parmigiano-Reggiano: This is the authentic Parmesan cheese produced in specific regions of Italy, following strict traditional methods. It has a rich, nutty flavor and a firm, granular texture. Parmigiano-Reggiano is aged for a minimum of 12 months, with some varieties aged for much longer, resulting in deeper flavors and textures.
2. Grana Padano: Another Italian cheese similar to Parmigiano-Reggiano, Grana Padano is also made from cow’s milk and has a hard, granular texture. It is produced in a larger geographic area than Parmigiano-Reggiano and is typically aged for a shorter period, resulting in a milder flavor profile.
3. American Parmesan: In the United States, cheeses labeled as “Parmesan” or “Parmesan-style” may be produced domestically and follow similar aging and production methods as Parmigiano-Reggiano. While not identical in flavor and texture to the Italian varieties, American Parmesan can still be a tasty and versatile option for cooking and grating.
4. Reggianito: This cheese is a variation of Parmesan produced in Argentina. It is made following similar methods to Parmigiano-Reggiano but is often aged for a shorter period, resulting in a milder flavor.
5. Parmesan-style Cheeses: In addition to these specific varieties, many countries produce cheeses inspired by Parmesan but with their own unique characteristics. These cheeses may vary in flavor, texture, and aging methods but share similarities with traditional Parmesan in terms of taste and usage.

While these cheeses may not be exact replicas of Parmigiano-Reggiano, they can still be delicious options for grating over pasta, salads, soups, and other dishes where Parmesan cheese is traditionally used.

What Does Parmesan Taste Like

Parmesan cheese has a rich, complex flavor profile that can be described as nutty, savory, and slightly sweet. Its taste is influenced by various factors including its aging process, the quality of the milk used, and the specific production methods employed.

Here are some key flavor characteristics of Parmesan cheese:

1. Nutty: Parmesan often has a pronounced nutty flavor, with hints of almonds or hazelnuts. This nuttiness becomes more pronounced as the cheese ages.
2. Savory (Umami): Parmesan is renowned for its umami-rich taste, which adds depth and complexity to dishes. Umami is often described as a savory or meaty flavor, and Parmesan is particularly high in glutamate, the compound responsible for umami taste.
3. Sweet: While Parmesan is not sugary, it can have subtle sweet undertones that balance its savory and nutty flavors. These sweet notes are more apparent in younger cheeses.
4. Complex: As Parmesan ages, its flavor becomes more complex and intense. Aged Parmesan may develop additional flavor notes such as caramelization, fruitiness, or hints of butterscotch.
5. Sharpness: Aged Parmesan can have a sharp or tangy edge to its flavor, which adds vibrancy and contrast to dishes. This sharpness is balanced by the cheese’s rich and savory characteristics.

Overall, Parmesan cheese offers a well-balanced combination of nutty, savory, and slightly sweet flavors, with a depth and complexity that can enhance a wide range of dishes. Its distinctive taste is a key reason why it is prized as a versatile ingredient in culinary traditions around the world.

How Parmesan is Made

The production of Parmesan cheese, also known as Parmigiano-Reggiano, is a meticulous process that follows traditional methods passed down through generations in specific regions of Italy. Here’s an overview of how Parmesan cheese is made:

1. Milk Collection: Parmesan cheese is made from raw cow’s milk, which is collected from local dairy farms within designated regions of Italy, primarily in the provinces of Parma, Reggio Emilia, Modena, Bologna to the west of the Reno River, and Mantua to the east of the Po River.
2. Milk Skimming: The fresh milk is allowed to naturally separate, and the cream is skimmed off to produce partially skimmed milk. This process contributes to the characteristic low-fat content of Parmesan cheese.
3. Curdling: The partially skimmed milk is then heated and mixed with natural whey cultures and rennet, a coagulating enzyme derived from the stomach lining of young calves. This mixture causes the milk to coagulate and form curds.
4. Cutting and Cooking: The curds are cut into small granules using special tools called “spino,” and then heated to a specific temperature to expel more whey and firm up the curds.
5. Molding: The curds are transferred into cylindrical molds lined with cheesecloth, where they are pressed to remove excess whey and shape the cheese. Each wheel of Parmesan cheese weighs approximately 66-88 pounds (30-40 kilograms).
6. Salting: After molding, the cheese wheels are immersed in a brine solution or dry-salted by hand, which helps to enhance flavor and preserve the cheese.
7. Aging: The freshly salted cheese wheels are transferred to aging rooms, where they are stored on wooden shelves and allowed to mature for an extended period, typically ranging from 12 months to several years. During aging, the cheese develops its characteristic flavor, texture, and aroma through natural fermentation and enzymatic processes.
8. Quality Control: Throughout the aging process, Parmesan cheese undergoes rigorous quality control inspections by official Consortium inspectors to ensure that it meets the strict standards required for certification as Parmigiano-Reggiano. Cheeses that meet these standards are branded with the Parmigiano-Reggiano seal, which guarantees their authenticity and quality.
9. Grading and Packaging: Once the aging process is complete, the fully matured Parmesan cheese wheels are inspected, graded, and stamped with identification numbers and the Parmigiano-Reggiano seal. The cheese is then packaged for distribution to markets around the world.

The production of Parmesan cheese is highly regulated by the Consorzio del Formaggio Parmigiano-Reggiano (Consortium of Parmigiano-Reggiano Cheese), which ensures that each wheel of cheese is made according to traditional methods and meets strict quality standards. This attention to detail and craftsmanship contributes to the exceptional flavor and quality of Parmesan cheese.

How To Use Parmesan

Parmesan cheese is a versatile ingredient that can enhance the flavor of a wide variety of dishes. Here are some common ways to use Parmesan cheese in cooking:

1. Grated over Pasta: One of the most classic uses of Parmesan cheese is grated over pasta dishes such as spaghetti, fettuccine, or lasagna. The rich, savory flavor of Parmesan adds depth to the sauce and complements the pasta perfectly.
2. Shaved on Salads: Parmesan cheese can be shaved or thinly sliced and added to salads for a burst of flavor. It pairs especially well with salads featuring bitter greens like arugula or radicchio, as well as with fruits like pear or apple.
3. Sprinkled on Soups and Risottos: A sprinkle of grated Parmesan cheese can elevate the flavor of soups and risottos, adding richness and depth. Try adding Parmesan to classic soups like minestrone or creamy risottos like mushroom or asparagus.
4. In Sandwiches and Wraps: Add slices or shreds of Parmesan cheese to sandwiches and wraps for a delicious savory kick. It pairs well with ingredients like roasted vegetables, cured meats, or grilled chicken.
5. As a Topping for Pizza: Sprinkle grated Parmesan cheese over pizza before baking for added flavor and texture. It can be used in addition to or instead of other cheeses like mozzarella or provolone.
6. In Breading and Coatings: Parmesan cheese can be mixed with breadcrumbs or panko to create flavorful coatings for meats and vegetables. Try using Parmesan in breading for chicken cutlets, eggplant parmesan, or breaded zucchini fries.
7. As a Garnish: Use Parmesan cheese as a garnish for a variety of dishes, such as roasted vegetables, grilled meats, or baked potatoes. A sprinkle of grated Parmesan adds a finishing touch of flavor and elegance.
8. In Sauces and Dips: Parmesan cheese can be melted into sauces and dips to add richness and creaminess. Try adding grated Parmesan to Alfredo sauce, creamy spinach dip, or homemade pesto for extra flavor.

Remember to store Parmesan cheese properly in the refrigerator in an airtight container to maintain its freshness and flavor. Whether grated, shaved, or sliced, Parmesan cheese is a delicious addition to many recipes and can elevate the taste of your dishes with its rich, savory flavor.

Substitute for Parmesan

If you’re looking for a substitute for Parmesan cheese due to dietary restrictions, flavor preferences, or simply because you don’t have it on hand, several alternatives can provide a similar taste and texture in recipes. Here are some options:

1. Pecorino Romano: Pecorino Romano is an Italian cheese similar to Parmesan but made from sheep’s milk instead of cow’s milk. It has a tangy, salty flavor and a hard texture, making it a suitable substitute for grating over pasta dishes, salads, and soups.
2. Grana Padano: Another Italian cheese similar to Parmesan, Grana Padano has a slightly milder flavor and a smoother texture compared to Parmigiano-Reggiano. It can be used interchangeably with Parmesan in most recipes.
3. Asiago: Asiago cheese comes from the Veneto region of Italy and has a nutty, slightly sweet flavor similar to Parmesan. It is available in both aged and fresh varieties, with aged Asiago being a better substitute for Parmesan in terms of flavor and texture.
4. Aged Gouda: Aged Gouda cheese has a rich, nutty flavor and a firm texture similar to Parmesan. While it may not have the same Italian flair, aged Gouda can be grated or shaved over dishes like pasta, salads, and soups for added flavor.
5. Manchego: Manchego cheese is a Spanish cheese made from sheep’s milk, with a nutty, slightly sharp flavor and a firm texture. While it’s not identical to Parmesan, Manchego can be used as a substitute in recipes where Parmesan is grated or shaved over dishes.
6. Nutritional Yeast: For a vegan alternative to Parmesan cheese, nutritional yeast can be used to add a cheesy, umami flavor to dishes. It’s often used as a topping for pasta, popcorn, and salads, or as an ingredient in vegan cheese sauces and dressings.
7. Almond Parmesan: You can make a dairy-free alternative to Parmesan cheese by blending almonds with nutritional yeast, garlic powder, and salt to create a flavorful vegan “Parmesan” topping.

These substitutes may not perfectly replicate the taste and texture of Parmesan cheese, but they can provide similar flavor profiles and complement a wide range of dishes in a pinch. Experiment with different options to find the best substitute for your specific recipe and dietary preferences.

Where to Buy Parmesan

You can buy Parmesan cheese at a variety of places, including:

1. Grocery Stores: Most well-stocked grocery stores carry Parmesan cheese in the dairy or specialty cheese section. Look for it in both pre-grated and wedge forms. Many supermarkets offer both domestic and imported varieties.
2. Cheese Shops: Specialty cheese shops often have a wide selection of high-quality Parmesan cheese, including aged and artisanal varieties. The staff at these shops can provide guidance on different types of Parmesan and help you choose the best one for your needs.
3. Italian Markets: Italian markets or delis may carry authentic Parmigiano-Reggiano cheese imported from Italy. These markets may also offer other Italian cheeses and specialty products.
4. Online Retailers: You can purchase Parmesan cheese from various online retailers, including specialty food websites, cheese shops, and large-scale online marketplaces. Be sure to check reviews and product descriptions to ensure you’re getting a quality product.
5. Farmers’ Markets: Some farmers’ markets may have vendors selling locally made Parmesan cheese or other artisanal cheeses. This can be a great way to support local producers and find unique varieties of Parmesan.

When buying Parmesan cheese, consider whether you want it pre-grated or in a wedge. Pre-grated cheese is convenient but may not have the same freshness or flavor as freshly grated cheese. If possible, opt for Parmesan cheese that is labeled with the Parmigiano-Reggiano seal, indicating that it has met the strict standards required for certification as authentic Parmigiano-Reggiano cheese from Italy.

How To Store Parmesan

Proper storage of Parmesan cheese is essential to maintain its freshness and flavor. Here are some tips on how to store Parmesan cheese:

1. Refrigeration: Store Parmesan cheese in the refrigerator to keep it fresh. Wrap the cheese tightly in wax paper or parchment paper, then place it in a resealable plastic bag or an airtight container. This helps to prevent the cheese from absorbing odors from other foods in the refrigerator.
2. Avoid Plastic Wrap: Avoid wrapping Parmesan cheese directly in plastic wrap, as it can trap moisture and cause the cheese to spoil more quickly. Instead, use wax paper or parchment paper, which allows the cheese to breathe while still protecting it from drying out.
3. Keep Dry: Parmesan cheese should be kept dry to prevent mold growth. If the cheese develops mold on the surface, you can cut away the affected area and continue to use the rest of the cheese.
4. Cheese Paper: If you have access to cheese paper or cheese bags, these specialized storage products are designed to help regulate humidity and prevent moisture buildup, keeping cheese fresh for longer periods.
5. Refrigerator Temperature: Keep the refrigerator temperature consistent, ideally around 34-38°F (1-3°C). Fluctuations in temperature can affect the quality of the cheese and may lead to spoilage.
6. Use Freshly Grated Cheese: For the best flavor and texture, it’s recommended to grate Parmesan cheese as needed rather than grating it all at once and storing it. Freshly grated cheese has a more vibrant flavor and melts better in recipes.
7. Vacuum Sealing: If you have a vacuum sealer, you can vacuum seal Parmesan cheese to remove excess air and help prolong its shelf life. This method is especially useful for storing large wedges of Parmesan cheese for an extended period.

By following these storage tips, you can help extend the shelf life of Parmesan cheese and ensure that it remains fresh and flavorful for as long as possible.

Frequently Asked Questions (FAQs) About Parmesan