How many calories does 1/4 cup parmesan cheese have?

Quick Answer

1/4 cup of grated Parmesan cheese contains around 115 calories. Parmesan is a hard Italian cheese that is commonly grated and used as a topping or ingredient in various dishes. A standard serving of 1/4 cup (28g) provides a good amount of calcium and protein.

Calories in Parmesan Cheese

The number of calories in Parmesan cheese depends on the amount and whether it is grated or shaved. Here are the calorie counts for different serving sizes of grated Parmesan cheese:

Amount Calories
1/4 cup (28g) 115
1/3 cup (37g) 153
1/2 cup (56g) 231
2/3 cup (75g) 308
1 cup (112g) 462

As you can see, a typical 1/4 cup serving of grated Parmesan contains about 115 calories. This is a reasonable amount of a hard cheese to use for topping pastas, salads, pizza and more.

The number of calories changes if Parmesan is sliced or shaved instead of grated. Here are the calorie counts for thin shavings or slices of Parmesan:

Amount Calories
1 ounce 111
2 ounces 222
3 ounces 333
1/4 cup slices (28g) 104

As you can see, an equivalent 1/4 cup serving has slightly fewer calories when the Parmesan is sliced instead of grated, but the difference is small. Grated parmesan has a lighter, fluffier texture with more surface area, which accounts for the small increase in calories compared to denser sliced parmesan.

Nutrition Facts for Parmesan Cheese

Here are the full nutrition facts for a 1/4 cup serving (28g) of grated Parmesan cheese:

Nutrient Amount % Daily Value
Calories 115 6%
Total Fat 9g 14%
Saturated Fat 6g 30%
Trans Fat 0g 0%
Cholesterol 20mg 7%
Sodium 180mg 8%
Total Carbohydrates 1g 0%
Dietary Fiber 0g 0%
Sugar 0g 0%
Protein 10g 20%
Calcium 25% 207mg
Iron 0% 0mg
Potassium 1% 36mg
Vitamin A 6% 153IU
Vitamin C 0% 0mg

As you can see, Parmesan is a good source of protein and calcium. It also contains a high amount of saturated fat, providing 30% of the recommended daily value.

Benefits of Parmesan Cheese

Here are some of the key benefits that Parmesan cheese provides:

– High in protein – A 1/4 cup of grated Parmesan contains 10g of protein. This makes it an excellent source of protein for vegetarians and omnivores alike. The protein can help you feel full and satisfied.

– Lots of calcium – Parmesan is one of the best natural sources of calcium available. Calcium is essential for building and maintaining strong bones and teeth. The calcium in Parmesan can help prevent osteoporosis.

– Source of vitamins – Parmesan provides vitamins A, K, B12, riboflavin, and folate. These vitamins help support immune function, energy levels, heart health, and more.

– Probiotic benefits – Parmesan is made by adding rennet and starter cultures to milk. This fermentation process produces probiotic bacteria that may boost digestive health.

– Umami flavor – Parmesan has a rich, savory, slightly salty flavor known as umami. This makes it a delicious addition to enhance the flavor of vegetables, pasta, pizza, salads, and more. A little bit of Parmesan goes a long way.

– Shelf stability – Unlike many cheeses, properly stored Parmesan has an exceptionally long shelf life of over a year. Its hard texture makes it easy to grate as needed.

Overall, Parmesan cheese provides a nutritious boost of protein, calcium, vitamins, and probiotics with very few carbohydrates or calories. Its full, savory flavor also punches up the taste of any dish.

Common Ways to Use Parmesan Cheese

Here are some of the most popular ways that Parmesan cheese is used in recipes:

– Topping pastas – Sprinkled over pasta dishes like spaghetti, lasagna, mac and cheese, and pasta salads. The Parmesan nicely complements tomato sauces.

– Pizza topping – Along with mozzarella, Parmesan is one of the classic pizza toppings. It provides a sharp, salty contrast to the dough, sauce, and other toppings.

– Salads – Parmesan pairs well with lettuces like romaine and radicchio. It also complements veggies like tomatoes, cucumbers, broccoli, and cauliflower in salads.

– Soups and chilis – Parmesan can be sprinkled over minestrone, tomato soup, broccoli cheese soup, and other hearty soups. It also makes a tasty garnish for chili.

– Vegetables – Roast broccoli, Brussels sprouts, asparagus, carrots, and more take on delicious flavor topped with grated Parmesan before or after cooking.

– Eggs – Adding some Parmesan to scrambled eggs, omelets, frittatas, and egg bakes amps up their flavor.

– Sandwiches and wraps – A light sprinkle of Parmesan crisps up grilled cheese sandwiches. It alsolivens up cold cut sandwiches and chicken or turkey wraps.

– Bread sticks – Bread sticks coated with Parmesan and herbs then baked are an Italian restaurant staple, easy to make at home.

– Casseroles – Mixing Parmesan into tasty casserole dishes like lasagna and chicken parmesan adds more flavor.

As you can see, Parmesan is one of the most versatile cheeses. A little bit can add a flavor punch to all kinds of recipes from appetizers to main courses to sides.

Selecting the Best Quality Parmesan

Opt for authentic Parmesan cheese for the best flavor and texture in your recipes:

– Look for the Protected Designation of Origin (PDO) stamp which indicates it is real Parmesan from Parma, Italy. PDO is only given to cheeses that meet strict standards.

– Check that it says it was produced by cows grazing on grass and hay. This impacts the flavor.

– Examine the color – it should be pale yellow, not white.

– Touch the texture – it should feel hard and brittle.

– Taste a tiny bit – real Parmesan has a complex, nutty, salty, savory flavor.

– Avoid Parmesan cheese with added fillers like cellulose or if it has an overly white color.

– For pre-grated Parmesan, check the label indicates 100% real Parmesan. Some brands mix in other cheaper cheeses or fillers.

Getting authentic Parmesan cheese can make a big difference in flavor compared to low-quality imitations. Spending a little more on the good stuff is worth it.

How to Store Parmesan Cheese

Follow these tips for proper storage to keep your Parmesan cheese fresh for months:

– If buying a Parmesan wedge with rind, wrap first in cheese paper, then aluminum foil. Place in a zip-top plastic bag removing as much air as possible.

– Store Parmesan wedges in the coldest part of the fridge, either the bottom drawer or cheese compartment if available.

– For grated Parmesan, store in an airtight container in the fridge. Glass jars or food storage containers work well.

– Make sure all Parmesan is kept refrigerated. It can mold at room temperature.

– If mold develops on a Parmesan wedge, cut off at least 1 inch around and below the moldy spot. The rest should be safe to eat.

– Properly stored, Parmesan wedges can last from 8 months to over 1 year past the sell-by date. Grated Parmesan will last about 4 to 6 months past its sell-by date when refrigerated airtight.

– Freeze grated Parmesan in recipe-sized portions in airtight containers or freezer bags for up to 4 months. Let thaw in the fridge before using.

With the proper storage methods, you can keep Parmesan cheese fresh for a long time. Tightly wrap wedges, store grated Parmesan in sealed containers, and keep all of it refrigerated.

Tips for Cooking with Parmesan

Here are some handy tips for cooking with Parmesan cheese:

– When adding Parmesan to hot foods, do so at the end. High heat can make it stringy or ruin the flavor.

– To keep Parmesan from clumping in recipes, use finely grated Parmesan and toss it with a bit of flour or cornstarch before adding.

– For salads, shave Parmesan into thin slices using a vegetable peeler instead of grating to give the cheese a delicate texture.

– When making fried Parmesan, use freshly grated Parmesan. Pre-grated cheese has anti-caking agents that prevent frying up crispy.

– For the best flavor, buy a wedge of Parmesan and grate it yourself as needed. Pre-grated Parmesan dries out faster.

– When baking chicken, fish, or veggies with Parmesan breadcrumbs, lightly spray or brush the Parmesan mixture with olive oil first. This helps the coating brown evenly.

– For an easy Parmesan crisps garnish, top crackers or bread with grated Parmesan and bake at 400°F until the cheese melts and turns golden brown.

– Boost the flavor of tomato sauce, soup, and chili by stirring in some grated Parmesan rind along with the cheese.

With these handy tips, you can get the most out of cooking with delicious Parmesan cheese!

Parmesan Cheese Recipes

Here are some delicious recipes featuring Parmesan cheese:

Baked Parmesan Chicken

Ingredients:
– 4 boneless skinless chicken breasts
– 1/2 cup grated Parmesan
– 1/2 cup panko breadcrumbs
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried basil
– 1/4 tsp pepper

Instructions:
1. Preheat oven to 400°F.
2. In a shallow dish, mix together the Parmesan, panko, olive oil, garlic, basil, and pepper.
3. Dredge the chicken breasts in the Parmesan mixture to evenly coat both sides.
4. Arrange coated chicken in a baking dish. Bake for 25-30 minutes until chicken is cooked through.
5. Broil for 2-3 minutes to crisp the coating. Serve warm.

Parmesan Crusted Pork Chops

Ingredients:
– 4 bone-in pork chops, pounded 1/4 inch thick
– 1/2 cup grated Parmesan
– 2 tbsp panko breadcrumbs
– 2 tbsp olive oil
– 1 tsp dried thyme
– 1/2 tsp garlic powder
– 1/4 tsp salt
– 1/4 tsp pepper

Instructions:
1. Preheat oven to 425°F.
2. In a shallow dish, mix together the Parmesan, panko, olive oil, thyme, garlic powder, salt and pepper.
3. Dredge the pork chops in the Parmesan mixture to coat evenly on both sides.
4. Arrange pork chops on a baking sheet. Bake for 18-20 minutes until chops are cooked through.
5. Switch oven to broil for 2 minutes to crisp the crust.
6. Let rest 5 minutes before serving.

Parmesan Roasted Potatoes

Ingredients:
– 3 lbs baby potatoes, halved
– 3 tbsp olive oil
– 1/4 cup grated Parmesan
– 2 tsp dried oregano
– 1 tsp garlic powder
– 1/2 tsp salt
– 1/4 tsp pepper

Instructions:
1. Preheat oven to 425°F.
2. On a rimmed baking sheet, toss the potatoes with the olive oil.
3. In a small bowl, mix together the Parmesan cheese, oregano, garlic powder, salt and pepper.
4. Sprinkle the Parmesan mixture over the potatoes and toss to coat evenly.
5. Roast 25-30 minutes, tossing halfway, until crisped and golden brown.
6. Season with more salt and pepper if desired.

Conclusion

In summary, a typical 1/4 cup serving of grated Parmesan cheese contains around 115 calories and 10g of protein, making it a nutritious addition to recipes. Real Parmesan from Italy provides the best flavor and texture. Be sure to store Parmesan properly by keeping tightly wrapped wedges refrigerated and grated cheese in an airtight container. When cooking with Parmesan, add it at the end for the best flavor and toss with flour or cornstarch to prevent clumping. Parmesan can be used in a wide variety of dishes both as a topping and an ingredient. From pastas and pizzas to roasted vegetables, this hard Italian cheese pairs well with many foods. Whether you’re whipping up a quick weeknight dinner or cooking an elegant Italian meal, Parmesan cheese is a versatile ingredient to keep stocked in your fridge.

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