The surprising food that has more protein than eggs and yogurt… and how much you should eat of it

Protein is the undisputed king of modern nutrition.

Amidst the ‘proteinmaxxing’ craze, many people are stocking up on protein-packed ice cream, pasta and even Doritos.

But now some Americans have taken it to the next level; They cut parmesan cheese into pieces to reach their protein goals. One influencer even carries a 31-pound block of cheese in her Prada bag.

“I’m done with protein bars, I’m switching to full block parmesan,” one person said on TikTok. ‘Parmesan is nature’s protein bar,’ another added to X.

Normally grated over pasta, salads and stirred into soups, this Italian cuisine staple is renowned for its rich and nutty flavor and is already a welcome addition to many diets.

Hugely popular with ordinary people and celebrities alike, Taylor Swift says it’s a household staple, while Martha Stewart calls it the ‘king of cheeses’ and Sydney Sweeney says she has a second fridge at home just for parmesan spinners.

So, is this cheese really the answer to your protein woes? Does it carry any risks due to its high fat and calorie content?

We asked experts if it’s worth the hype.

Parmigiano Reggiano cheeses are pictured above for sale at a grocery store in Texas.

Dietitian Alexis Supan from Cleveland Clinic said: ‘People often throw warning signs at dairy products like butter and cheese and say, ‘Oh, it’s so risky, the fat in it is really bad.’

‘But ten grams of protein for that much cheese is truly incredible.’

One ounce of real parmesan labeled Parmigiano Reggiano contains about 10 grams of protein, according to the cheese’s Italian consortium.

That’s three times more than the same serving of Greek yogurt or eggs. It has two more grams than the same serving of chicken breast or beef jerky and three more grams than cheddar cheese, the nation’s favorite cheese.

At the same time, dietitians consider it a complete protein (saying it contains all nine essential amino acids) and a prime source of short-chain fatty acids, which can improve digestion and feed the ‘good’ bacteria in the gut.

Per ounce, it is also a significant source of calcium; It contains about 320 milligrams, or one-quarter of the average adult’s daily requirement.

Shown above is content creator Nicolle Lovatsis, called ConVino Board on TikTok, who regularly posts cheese, wine, and dinner party ideas online. He has 232,000 followers

Cheese is a source of protein because it is made mostly from large amounts of dehydrated milk. A quart of milk is needed to make just one ounce.

It also contains salt and rennet, an enzyme derived from animal stomachs that helps create cheese and its distinctive flavor.

Parmesan also does not contain lactose, making it an option for the 30 to 50 million Americans who cannot tolerate the substance.

But it contains casein, which an estimated 6.2 million Americans are allergic to.

But it’s not all good news.

It is calorie packed with protein and calcium.

Just one ounce of parmesan cheese has 110 calories; Although this is similar to other cheeses, it is more than twice the amount of the same serving of chicken breast or egg and five times the amount of full-fat Greek yogurt.

It also contains nine grams of fat, five grams of which are saturated and can raise ‘bad’ cholesterol and increase the risk of heart disease and stroke.

Salt content is similarly concerning. One ounce has 180 milligrams, or about 10 percent of one’s maximum daily intake.

Cheese is also expensive. An 8-ounce block sold at major grocery stores costs about $14.

Martha Stewart, who was seen grating parmesan in 2014, called parmesan the ‘king of cheeses’

Registered Dietitian Mackenzie Burgess, of Los Angeles-based business Cheerful Choices, told the Daily Mail: ‘Parmesan is a protein powerhouse, packing so much protein in one ounce that a serving is roughly the size of two dice.

‘But since it’s higher in saturated fat and sodium, it’s worth keeping portion size in mind.’

Internal medicine doctor in Vermont, Dr. Bob Arnot added: ‘This is the best cheese; ‘It’s stunning in terms of protein content and fuel for good bacteria.’

But both noted that its relatively high calorie, saturated fat and sodium content means it’s not something that should be eaten in excess.

Adults are told to consume no more than 20 grams of saturated fat (equivalent to 4 ounces of parmesan) and no more than 2,300 milligrams of salt per day. On a standard diet, women are told to eat no more than 2,000 calories a day, and men are told to eat no more than 2,400 calories.

Eating too much parmesan may increase the risk of weight gain, high blood pressure, and type 2 diabetes, among other chronic conditions.

Frank Sinatra is seen above holding spaghetti in a 1952 TV commercial. One of his favorite dishes was fettuccine alfredo, a rich pasta dish made with lots of parmesan.

As a general rule, healthy adults who want to add parmesan to their diet should try to consume about half an ounce per day, Arnot said. He says he consumes this much every day, usually melting it in one of his meals.

Those suffering from underlying conditions should talk to their healthcare provider before adding larger amounts of parmesan to their diet, he said.

When purchasing parmesan, experts advised people to buy the real deal version to reap the key benefits.

This is labeled Parmigiano Reggiano and is tightly regulated. It is produced only in certain regions of Italy and must be aged for at least 12 months.

Other cheeses labeled Parmesan may not meet the same stringent standards and may have lower protein concentrations.