Provolone
An Italian stretched-curd cheese, firmer and sharper than mozzarella, used in sandwiches and melting.
Nutrition per 100 g
Standardised to 100 g of provolone for fair comparison. Typical serving: 30 g — 105 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 350 kcal | 105 kcal | 100 kcal |
| Protein | 25.7 g | 7.7 g | 7.3 g |
| Carbohydrate | 2 g | 0.6 g | 0.6 g |
| Fat | 26.7 g | 8 g | 7.6 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of provolone, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 236 µg | 70.8 µg | 26% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.5 µg | 0.15 µg | 3% |
| Vitamin E | 0.23 mg | 0.069 mg | 2% |
| Vitamin K | 2.2 µg | 0.66 µg | 2% |
| Thiamin | 0.019 mg | 0.006 mg | 2% |
| Riboflavin | 0.32 mg | 0.096 mg | 25% |
| Niacin | 0.16 mg | 0.048 mg | 1% |
| Vitamin B6 | 0.073 mg | 0.022 mg | 4% |
| Folate | 10 µg | 3 µg | 3% |
| Vitamin B12 | 1.5 µg | 0.45 µg | 63% |
| Pantothenic acid | 0.48 mg | 0.14 mg | 10% |
| Choline | 15.4 mg | 4.6 mg | 3% |
| Minerals | |||
| Calcium | 756 mg | 227 mg | 58% |
| Iron | 0.52 mg | 0.16 mg | 3% |
| Magnesium | 28 mg | 8.4 mg | 7% |
| Phosphorus | 496 mg | 149 mg | 40% |
| Potassium | 138 mg | 41.4 mg | 3% |
| Sodium | 727 mg | 218 mg | 32% |
| Zinc | 3.2 mg | 0.96 mg | 29% |
| Selenium | 14.5 µg | 4.4 µg | 26% |
| Copper | 0.026 mg | 0.008 mg | 3% |
| Manganese | 0.01 mg | 0.003 mg | <1% |
Source: USDA FoodData Central — Cheese, provolone
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat provolone?
- A commonly eaten food that can sit in a balanced pattern when portions are honest.
- An Italian stretched-curd cheese, firmer and sharper than mozzarella, used in sandwiches and melting.
How to include it
- Use as a protein side or in cooking rather than as a sweetened dessert.
- Typical pairing ideas: Sandwiches, Tomato, Olives.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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One of the lower-salt, lower-fat cheeses, with good protein per portion.
- kcal
- 240
- protein
- 23 g
- fibre
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Cheddar
Concentrated calcium and protein — and concentrated calories and salt with it.
- kcal
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- fibre
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Swiss Cheese
A holey Alpine-style cheese, naturally lower in sodium than many cheddar-type cheeses.
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