Parmesan Cheese
Overview
Parmesan cheese provides CLA (conjugated linoleic acid), vitamin K2, C15:0 pentadecanoic acid, glutamate, high protein, and calcium. Evidence suggests hard cheeses with high calcium do not raise serum LDL levels, supporting their use in moderation within nutrient-dense dietary patterns [Soerensen et al.
Within the BRAIN Diet framework, 2014](/docs/papers/BRAIN-Diet-References#soerensen_effect_2014) [1].
Key Nutritional Highlights
- Reports on effect of dairy calcium from cheese and milk on fecal fat excretion, blood lipids, and appetite in young men$^\textrm1$$^\textrm2$$^\textrm3$ [1]
- Parmesan cheese provides CLA (conjugated linoleic acid), vitamin K2, C15:0 pentadecanoic acid, glutamate, high protein, and calcium. [1]
- Evidence suggests hard cheeses with high calcium do not raise serum LDL levels, supporting their use in moderation within nutrient-dense dietary patterns [Soerensen et al.
- 2014](/docs/papers/BRAIN-Diet-References#soerensen_effect_2014).
Food Context
Synergies
- Part of nutrient-dense animal food strategy
Sourcing
- Choose quality sources when possible
Preparation
- Use as grated topping or snacks for flavor and nutrient density
- Supports K2 and calcium intake; studies have shown that hard cheeses with high calcium do not raise serum LDL levels Soerensen et al. 2014
- When consumed in moderation within an anti-inflammatory, micronutrient-rich diet, foods like Parmesan cheese provide essential brain nutrients including choline, vitamin K2, butyrate, and fat-soluble vitamins A, D, and E
Essential Amino Acid Profile
Parmesan Cheese contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.
Recipes
2 recipes containing this food
Creamed Corn on Roasted Sweet Potato
Roasted sweet potato with creamed corn and a mixed lipid phase to enhance carotenoid absorption; served with broccoli for fibre and glucosinolates.
Linguine alle vongole mantecate (Linguine with cockles in a silky emulsified sauce)
Whole-wheat linguine with cockles in a silky emulsified sauce; Italian emulsification technique without cream, supporting taurine, B12, and choline intake.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 400 kcal | — |
| Protein | 40 g | — |
| Total fat | 30 g | — |
| Saturated fat | 20 g | — |
| Carbohydrates | 0 g | — |
| Fibre | 0 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0 mg | 0% |
| Calcium | 1200 mg | 120% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
3 substances in this food
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Tyrosine
Dopamine and norepinephrine precursor; LAT1 competition with LNAAs
Vitamin K2 (MK forms)
Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins
References
[1] Studies have shown that hard cheeses with high calcium do not raise serum LDL levels. Soerensen & Thorning 2014. Effect of dairy calcium from cheese and milk on fecal fat excretion, blood lipids, and appetite in young men$^\textrm1$$^\textrm2$$^\textrm3$