Forget peeling back a foil wrapper—some fitness influencers are unwrapping wedges of parmesan cheese after workouts instead.
The trend, which has gained traction on TikTok and other social platforms, claims parmesan is a cleaner, tastier alternative to conventional protein bars.
But is swapping your post-lift snack for a salty slab of cheese actually a smarter choice?
Experts say it’s not that simple.
Jump to:
Parmesan: A Surprising Contender in the Protein Game
Parmesan cheese has earned the nickname “pure protein” among its online fans, and it’s easy to see why.
Just one ounce (about the size of a pair of dice) delivers:
- 122 calories
- 11 grams of protein
- 8 grams of fat (5 grams saturated)
- 1 gram of carbs
- 450 mg of sodium
It’s a naturally aged, minimally processed food with a simple ingredient list—usually just milk, salt, rennet, and time. That’s a far cry from many commercial protein bars, which often include dozens of ingredients, from sugar alcohols and gums to artificial flavors and sweeteners.
“For those looking to avoid processed ingredients, parmesan can be a good whole-food option,” said Julia Zumpano, RD, a registered dietitian at the Cleveland Clinic. “But it should be consumed in moderation, especially for individuals watching their sodium intake.”
Protein Bars: Convenient, Customizable, and Not All Bad
While cheese may win in simplicity, protein bars hold their ground in convenience and versatility.
“Protein bars typically contain anywhere from 5 to 30 grams of protein per serving, though most fall within the 10-20 gram range,” said Stephani Johnson, DCN, RDN, adjunct professor at Rutgers University. “But the calorie, fat, carbohydrate, and sugar content varies greatly depending on the bar’s size and ingredients.”
Take the popular chocolate chip Clif Bar, for example:
- 250 calories
- 10 grams of protein
- 6 grams of fat
- 43 grams of carbs
- 17 grams of sugar
Or compare it with a Grenade Carb Killa bar (per 100g):
- 370–376 calories
- 33 grams of protein
- 6–7 grams net carbs
- 2.2–2.5 grams sugar
- 15–16 grams of fat
- 0.14–0.48 grams salt
Clearly, not all bars are created equal. Some are practically candy bars in disguise, while others are formulated for athletes focused on muscle gain or weight loss.
So Which Is Healthier?
That depends entirely on your goals.
Parmesan cheese offers more protein per calorie than many bars and has virtually no sugar. However, it’s significantly higher in saturated fat and sodium—two nutrients most health organizations recommend limiting.
“Consumed in large quantities, saturated fat and salt have been linked to a higher risk of cardiovascular diseases,” Johnson explained.
On the flip side, protein bars can support post-workout recovery and satiety, especially when you’re on the go. But many come loaded with sweeteners, additives, and high glycemic carbs, which may not align with certain dietary preferences.
The Verdict: It’s Not Either/Or
Rather than picking a side, consider what each snack brings to the table.
Choose parmesan if:
- You want a whole-food protein source.
- You’re following a low-carb or carnivore-style diet.
- You’re not concerned about sodium and saturated fat.
- You’re at home or carrying a cooler—parmesan isn’t exactly pocket-friendly.
Opt for protein bars if:
- You need convenience.
- You’re watching your saturated fat or salt intake.
- You’re looking for additional carbs post-exercise.
- You have specific macronutrient goals.
“It’s not about declaring one option superior to the other,” Zumpano said. “Each serves a different purpose. The key is balance and variety.”
Beyond Bars and Cheese: Better Post-Workout Options
Experts agree that a rotating mix of whole foods is the best way to meet your protein needs while supporting recovery.
Try these alternatives for a protein-rich post-workout snack:
- Greek yogurt with berries
- Hard-boiled eggs
- Cottage cheese with fruit or nuts
- Tuna or salmon packs
- Grilled chicken strips
- Edamame or roasted chickpeas
And don’t forget hydration. According to the National Athletic Trainers’ Association, drink 500–600 mL of water 2–3 hours before your workout and 200–300 mL within 10–20 minutes of starting. After exercising, aim to replace fluids and electrolytes lost through sweat.
Bottom Line
Parmesan cheese may be having a moment, but it’s not necessarily the post-workout snack of the future.
Sure, it’s high in protein and free from processed junk—but it also comes with high levels of sodium and saturated fat. Protein bars, meanwhile, offer convenience and macro customization but may include less-than-clean ingredients.
Neither is inherently better. The smarter move is to align your snack choice with your health goals, activity level, and dietary needs. For best results, mix things up and focus on whole-food proteins as often as possible.
