scored 57/100
Also known as parmigiano reggiano, parmesan cheese
Parmesan is an aged hard cheese rich in protein, calcium, and bioactive compounds that develop during fermentation. Its concentrated nutrient profile and umami flavor make it a longevity-supporting addition to balanced meals.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 57.
Less a 4.0 anti-nutrient penalty (high saturated fat, high sodium).
Parmesan (Parmigiano-Reggiano) originates from Italy's Emilia-Romagna region and is produced through a controlled fermentation and aging process lasting 24-36 months. During aging, lactose ferments away and casein proteins break down into amino acids and peptides, creating bioavailable nutrients and reducing digestive burden compared to fresh cheese. Per 100g, Parmesan delivers 38.5g protein, 1184mg calcium, and 694mg phosphorus—a mineral duo critical for bone density and cardiovascular health. The cheese contains bioactive peptides including casomorphins and immunoglobulin-enhancing compounds generated during fermentation. Its high sodium content (1529mg per 100g) requires portion awareness, but the fermentation process produces beneficial metabolites including conjugated linoleic acid (CLA) when made from grass-fed milk. Parmesan's umami flavor (from glutamates and nucleotides like inosinate) enhances satiety and may reduce overall calorie consumption. The aged form is naturally lactose-free, making it accessible for those with lactose sensitivity. For longevity, Parmesan's protein density supports lean muscle maintenance in aging populations, while its calcium and phosphorus support skeletal integrity—critical factors in healthspan extension.
High calcium (1184mg) and phosphorus (694mg) provide the mineral matrix essential for bone formation and remodeling, with a favorable 1.7:1 Ca:P ratio optimal for absorption
38.5g protein per 100g provides complete amino acid profile including leucine, which activates mTOR pathway for muscle protein synthesis—particularly important for sarcopenia prevention in aging
Fermentation generates casomorphins and other peptides with immunomodulatory properties; aging also concentrates immunoglobulins and antimicrobial compounds
Glutamates and nucleotides (inosinate, guanylate) trigger umami taste receptors, enhancing satiety signals and reducing overall energy intake at meals
Zinc (2.75mg) and vitamin B12 (1.2mcg) support endothelial function and homocysteine metabolism, reducing cardiovascular disease risk
Parmesan's complete amino acid profile and high protein density support muscle synthesis throughout the day. Adding small amounts to lunch or dinner enhances satiety and micronutrient intake without disrupting sleep (unlike large cheese portions). Its lactose-free nature means no digestive timing constraints.
Breaks a fast
While Parmesan contains fat and protein unsuitable for strict water fasts, 10-15g during time-restricted eating windows does not meaningfully break fasting metabolic states and provides micronutrient density.
Per 100 g of the default form. Bars show how much higher or lower parmesan is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Parmesan is classified as a aged cheese (dairy). Parmesan is an aged hard cheese rich in protein, calcium, and bioactive compounds that develop during fermentation.
Parmesan scores 57/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Calcium, Sodium, Phosphorus. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 30 g serving provides about 11.6 g of protein (~23% of the 50 g daily value).
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 30 g serving, parmesan is highest in Calcium (~27% DV), Sodium (~20% DV), Phosphorus (~17% DV), Vitamin B12 (~15% DV).
Yes — it fits comfortably in most keto plans. A 30 g serving has about 1.2 g of net carbs (1.2 g total minus 0 g fiber).
Best any time of day. Parmesan's complete amino acid profile and high protein density support muscle synthesis throughout the day. Adding small amounts to lunch or dinner enhances satiety and micronutrient intake without disrupting sleep (unlike large cheese portions). Its lactose-free nature means no digestive timing constraints.
A typical serving is around 30 g (~129 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating parmesan alongside several other dairy sources.
Parmesan falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Parmesan pairs nicely with: Pair with cruciferous vegetables (broccoli, Brussels sprouts) because sulfur compounds enhance absorption of minerals and create synergistic anti-inflammatory effects; Combine with tomato-based dishes because lycopene absorption is enhanced by dietary fat in Parmesan, and acidity aids mineral bioavailability; Add to legume dishes because complementary amino acids in beans and lentils create a complete protein profile while Parmesan's umami amplifies plant-based satiety; Use with olive oil in finishing because polyphenols in extra-virgin oil synergize with Parmesan's fat-soluble vitamin A and enhance anti-inflammatory signaling.
High saturated fat; High sodium.
Encyclopedia entries that supply the same signature nutrients parmesan contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients parmesan contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.