What to know before you break out a block post-workout.
Not to sound cheesy, but parmesan is in its It-girl era—and it’s doing a lot more than simply topping off your pasta of choice. For starters, dairy as a whole has been elevated—literally—to top-tier status in RFK Jr.
’s new food pyramid. Parmigiano Reggiano reportedly signed with mega talent agency UTA in November for product placement in films and TV shows . Big Parma’s also got a hold of protein-maxxers across Instagram and TikTok, with fans touting blocks of the “king of cheese” as “the greatest protein bar money can buy.” The high-protein hype has reached a fever pitch, and parmesan cheese is wiggling its way into the cultural conversation. But is eating it by the handful really the life hack we didn’t know we needed? Why this trend makes sense…at first Since it’s shelf-stable, parmesan is gym-bag friendly and desk-drawer ready . Proponents also call out that it may include less additives and is therefore more “real” than your standard protein bar. Sure, it’s always good to aim to get more whole foods into your diet. Plus, the claims around its robust protein content actually do check out. Per the United States Department of Agriculture , hard parmesan offers over 35 grams of protein per 100 grams . It’s a huge payoff in terms of weight alone, far outpacing famed protein sources like lean ground beef and chicken breast based on the same 100-gram yield, which contain 18.2 and 22.5 grams, respectively. For this reason—not to mention its delectable salty and umami tastes and crumbly texture—the rebrand of parmesan as a dupe for a protein bar sounds too good to be true, especially if you already eat it on the regular. Parmesan cheese is also a good source of bone-building calcium. It packs 1,180 milligrams per 100-gram block, surpassing the recommended daily intake of 1,000 milligrams for adults up to age 50 . Another perk associated with parmesan cheese is its minimal amount of lactose, says Maddie Pasquariello, MS, RDN, a Brooklyn–based dietitian, which makes it attractive for anyone who’s lactose intolerant or sensitive to dairy. Should you eat parmesan as a high-protein snack? If you’re anything like me, you’re crossing your fingers for a resounding yes. Yet as is the case with most social media trends that promise quick fixes for your health and well-being, this one’s best approached with caution. Pasquariello offers a reality check: “Parmesan is very palatable and versatile when it comes to its use in recipes, but I definitely wouldn’t call it a protein or nutrient powerhouse and I wouldn’t consume it as a protein bar,” she says. Here’s where the illusion of parm as a game-changing health food begins to fade. While it’s protein-dense and a great source of calcium, we can’t forget that it contains a decent amount of saturated fat and sodium, too. “To consume the amount of protein found in a standard protein bar , you’d be consuming parmesan that contains anywhere from eight to 20 grams of total fat and 500 to 750 milligrams of sodium,” Pasquariello shares. “This is much more than what I'd look for in a protein bar across those two nutrients.” Per the Dietary Guidelines for Americans—which were also just updated as part of the food pyramid overhaul—saturated fat shouldn’t exceed 10 percent of total daily calories . As far as sodium goes, we’re advised to consume less than 2,300 milligrams per day. “If you're consuming potentially 50 percent of that amount of saturated fat and nearly a third of that amount of sodium in one snack, you're likely to exceed what's recommended over the course of your full day,” Pasquariello warns. In short, we need to look at parmesan as more than just a hefty source of protein and evaluate the sum of its parts. A little bit here and there will be fine for most people, says Pasquariello, but she definitely doesn’t advise indulging in a whole bar for your daily post-workout snack. “With heart disease being the leading cause of death in the US, and with both high sodium and high saturated fat intake leading to increased risk of heart disease and stroke, it's an easy skip in my book,” she concludes. The TL;DR: Parmesan can absolutely play a supporting role in a protein-forward diet. But indulging in a few slices or sprinkles—rather than using a block as a substitute for a protein bar or shake—is the smarter way to go. Related: Here’s How Your Favorite Cheeses Stack Up Protein-Wise This Nutrition Trick Might Delay Menopause The Super Fruit You’re Probably Not Eating Get more of SELF’s great service journalism delivered right to your inbox.
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