Is Parmesan Cheese Gluten Free? (Yes, Here’s Why)


Is Parmesan Cheese Gluten Free

An Italian gem, parmesan cheese is beloved by many. Best known for its role in pastas, parmesan has made its way into casseroles, salad dressings, coatings on meat, butter sauces and much more. Those following a gluten-free diet can never be too careful when choosing food product, including cheeses. Is Parmesan cheese considered a gluten-free food?

Parmesan cheese is naturally gluten-free. However, if the cheese is processed in a facility that also processes gluten containing products, it is subject to cross-contamination. Always be sure to review the label. Belgioioso, Public Goods, and Sartori Sarvecchio all have gluten-free parmesan cheese. The best gluten-free alternatives to parmesan cheese include Belgioioso Asiago, Delallo Romano, and Ferrarini Grana Padano.

Now that we know it’s okay to enjoy parmesan cheese on a gluten-free diet, let’s take a closer look at what parmesan cheese is, its potential health benefits and drawbacks, and some gluten-free alternatives.

What is Parmesan Cheese?

Parmigiano Reggiano, also known as parmesan cheese, is a popular hard Italian cheese with a strong flavor and crumbly, granular texture. It is made from skim or partially skimmed cow’s milk and aged a minimum of 12 months to obtain its unique flavor. Parmigiano Reggiano cheese gets its name from the region of Reggiano, Italy where it was first produced.

You may see cheese labeled “Parmesan” or “Parmigiano Reggiano” in the store. The difference between the two is that in order to be labeled “Parmigiano Reggiano” the cheese must come from certain regions in Italy and aged between one and three years. Cheeses labeled as “Parmesan” aren’t regulated the same. The only stipulation is that they be aged for at least 10 months.

Because parmesan cheese is not regulated by the same laws as Parmigiano Reggiano in the United States, it is often seen as imitation or an alternative to the original Parmigiano Reggiano. This makes Parmigiano Reggiano cheese a lot more expensive than parmesan.

How is Parmesan Cheese Made?

Parmesan cheese is made using four staple ingredients: milk, salt, bacteria cultures, and rennet. Parmesan starts out as skimmed cow’s milk. Lactic acid bacteria is then added to the milk and the milk is heated. Once warm, rennet, a protease enzyme from the stomach of cattle, is added to curdle the milk. This separates the casein and whey proteins.

The product is then strained and placed into a large cheese mold and immersed in a salt brine for several weeks. Once brined, the parmesan is then left to age for 12-36 months to give it its characteristic, complex, flavor profile and texture.

Health Benefits of Parmesan Cheese

Parmesan cheese is rich in protein and calcium, making it a great addition in the diet to support bone and muscle health. 1 serving of parmesan cheese contains up to 26% of the recommended daily allowance (RDA) for calcium and around 9 grams of high quality, easily digestible protein [1].

Because of its high protein and fat content, parmesan cheese is very satiating. It is also rich in many nutrients including vitamin A, B6, B12, phosphorous, zinc and copper. It also has probiotic effects from the fermentation process which can help to support gut health [2]. 

Health Drawbacks of Parmesan Cheese

Parmesan cheese is high in both protein and fat, specifically saturated fats. Because of this, it is very energy dense, meaning it provides a high number of calories per serving. A diet high in saturated fats can increase cholesterol levels, specifically LDL cholesterol, also known as “bad” cholesterol. High cholesterol levels can increase risk for heart disease and stroke [3].

Parmesan cheese is also high in sodium content per serving, ranging from 45mg-250mg per serving depending on the cut and serving size. Salt is an essential ingredient in cheese making but high amounts in the diet can increase risk for high blood pressure, heart attack and stroke. The Dietary Guidelines for Americans recommends no more than 2300mg of sodium per day, which is equal to about 1 teaspoon of salt [4].

Nutrition Facts for Parmesan Cheese

Ingredients:

  • Cultured milk
  • Salt
  • Enzymes

Nutrition Facts (Per 1-ounce):

  • Calories 110
  • Fat 7g
  • Saturated fat 5g
  • Sodium 250mg
  • Carbohydrates 1g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 0g
  • Protein 9g

Top Rated Gluten-Free Parmesan Cheese Brands

Belgioioso Freshly Shredded Parmesan

Certified gluten-free and rBST free, Belgioioso freshly shredded parmesan cheese is full of flavor, shredded for convenience and widely available at most grocers. You can find this product in store or online at various retail locations such as Target, priced at $3.99 for an 8-ounce bag.

Ingredients:

  • Cultured milk
  • Enzymes
  • Salt
  • Cellulose to prevent caking
  • Natamycin to protect flavor

Nutrition Facts (Per 1-tablespoon):

  • Calories 20
  • Fat 1g
  • Saturated fat 1g
  • Sodium 45mg
  • Carbohydrates 0g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 0g
  • Protein 2g

Public Goods Grated Parmesan

Gluten-free and all natural, Public Goods grated parmesan is versatile, flavorful and will elevate any meal. Rich in flavor but low in fat, Public Goods uses part skim milk. You can find this product on publicgoods.com priced at $3.50 for an 8-ounce container.

Ingredients:

  • Parmesan cheese
    • Pasteurized part skim cow’s milk
    • Cheese cultures
    • Salt
    • Enzymes
  • Powdered cellulose added to prevent caking
  • Salt
  • Potassium sorbet to protect flavor 

Nutrition Facts (Per 1-teaspoon):

  • Calories 20
  • Fat 1.5g
  • Saturated fat 1g
  • Sodium 95mg
  • Carbohydrates 0g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 0g
  • Protein 2g

Sartori Sarvecchio Parmesan Cheese Wedge

Looking for an old-school, traditional Italian parmesan wedge without the gluten? Sartori Sarvecchio parmesan cheese wedge is rich in Italian flavor, fresh tasting and delightfully savory. You can find this product in store or online at various retail sites, including Target, priced at $6.29 for a 5.3-ounce wedge.

Ingredients:

  • Pasteurized cow’s milk
  • Cheese cultures
  • Salt
  • Enzymes 

Nutrition Facts (Per 1-ounce):

  • Calories 110
  • Fat 7g
  • Saturated fat 4.5g
  • Sodium 220mg
  • Carbohydrates 0g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 0g
  • Protein 10g 

Gluten-Free Alternatives to Parmesan Cheese

Belgioioso Asiago Cheese Wedge

Belgioioso Asiago Wedges, 5 Oz (Pack of 3) Parmesan has a strong flavor profile with a hint of nutty, salty, savory notes. Asiago cheese also has a strong flavor profile that can be used interchangeably with parmesan cheese.

Belgioioso asiago cheese wedge is gluten free, flavorful, versatile, and widely available. However, it does tend to be at a higher price point than parmesan. You can find this product in stores or online at various retail sites, including Publix and Target, priced at $7.76 for an 8-ounce wedge.

Ingredients:

  • Cultured milk
  • Salt
  • Enzymes

Nutrition Facts (Per 1-ounce):

  • Calories 100
  • Fat 8g
  • Saturated fat 5g
  • Sodium 340mg
  • Carbohydrates 0g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 0g
  • Protein 7g

Delallo Grated Romano Cheese

DeLallo Grated Romano Cheese, 8oz Canister with Shaker Lid, 4-Pack Often found combined with parmesan cheese, Romano cheese is another common Italian cheese that can be used in place of parmesan. With a similar but lighter flavor, Delallo grated parmesan cheese is gluten-free and widely available. You can find this product in stores or online at various retail sites, including delallo.com, priced at $4.95 for an 8-ounce container.

Ingredients:

  • Romano cheese made from cow’s milk
    • Pasteurized part skim milk
    • Cheese cultures
    • Salt
    • Enzymes
  • Powdered cellulose for anticaking
  • Potassium sorbate to maintain flavor

Nutrition Facts (Per 2-teaspoons):

  • Calories 20
  • Fat 1.5g
  • Saturated fat 1g
  • Sodium 100mg
  • Carbohydrates 0g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 0g
  • Protein 2g

Ferrarini Grana Padano Wedge

With a rich, slightly nutty flavor, Ferrarini Grana Padano cheese compliments most Italian dishes in place of parmesan. It is gluten-free and delightfully flavorful; however, it is more challenging to find at your local grocery store. You can find this product online at matteroftaste.co priced at $7.99 for an 8-ounce wedge.

Ingredients:

  • Milk
  • Salt
  • Rennet
  • Preservative (lysozyme from egg)

Nutrition Facts (Per 1-ounce):

  • Calories 108
  • Fat 8g
  • Saturated fat 5g
  • Sodium 168mg
  • Carbohydrates 0g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 0g
  • Protein 9g

Taurus Food Reggianito Cheese

Naturally gluten free with rich flavor, this aged Reggianito cheese by Taurus Food is hard and granular in texture similar to parmesan cheese. It has been aged 18 months and pairs well with pasta dishes. However, it tends to be more expensive than other varieties of hard cheeses. You can find this product at some retail locations, or online at groceryshop.us, priced at $37.64 for a 12.5-ounce block. 

Ingredients:

  • Pasteurized whole milk
  • Enzymes
  • Rennet
  • Salt (sodium chloride)

Nutrition Facts (Per 1-ounce):

  • Calories 110
  • Fat 8g
  • Saturated fat 5g
  • Sodium 210mg
  • Carbohydrates 0g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 0g
  • Protein 9g

Related Questions

Is Parmesan Cheese Pasteurized?

Yes, all parmesan cheese in the United States is pasteurized to prevent foodborne illness. If you are able to find unpasteurized parmesan cheese, it is often safer to eat than unpasteurized soft cheeses due to its low moisture content.

Does Parmesan Cheese have Lactose?

Yes, parmesan cheese does contain a very small amount of lactose from the cow’s milk it is made from. However, hard cheeses like parmesan often contain a lot less lactose than soft cheeses. These cheeses may be better tolerated by those with lactose intolerance than high-lactose cheeses.

Can Parmesan Cheese be Stored at Room Temperature?

Yes, you can keep parmesan cheese at room temperature for a few days due to its low moisture content but the refrigerator is a better storage choice for long-term use.

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Meghan Stoops

Meghan Stoops is a Registered Dietitian and Licensed Nutritionist born and raised in San Jose, California. Growing up she struggled with disordered eating and poor self-image. On a journey to learn to love herself, she discovered a passion for nutrition and dietetics. Dedicated to helping others learn the healing powers of food, Meghan uses the platform of writing to help make nutrition simple for everyone.

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