Cheese, Provolone
Common food
Photo: Wikipedia
Provolone is a semi-hard Italian cheese made from cow's milk, known for its smooth, pale-yellow interior and a flavor that ranges from mild and milky when young to sharp and piquant when aged. Its texture is firm yet pliable, making it ideal for both slicing and melting. With 28g of fat and over 23g of protein per 100g, it's a dense source of energy and muscle-building nutrients.
💚 Why it's loved
People adore provolone for its perfect balance of meltability and flavor, which transforms from a gentle backdrop in a sandwich to a bold, savory star when grilled or baked. It's a cornerstone of Italian-American deli culture, evoking comfort in everything from a classic sub to a steaming pizza.
⚠️ Watch-outs & how to enjoy it better
Its high sodium and saturated fat content mean those with hypertension or heart health concerns should enjoy it in moderation. As a dairy product, it's a common allergen for those with lactose intolerance or casein sensitivity. To counteract, pair it with potassium-rich vegetables like spinach or tomatoes to help balance sodium, and use it as a flavorful accent rather than the main component.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in calcium for bone and dental health.
- Contains conjugated linoleic acid (CLA), a fatty acid studied for potential metabolic benefits.
- Provides vitamin A for vision and immune function.
- A low-carb, high-fat option suitable for ketogenic diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Provolone is classified as a 'pasta filata' or stretched-curd cheese, a family that includes mozzarella; the curds are literally stretched in hot water to create its characteristic smooth, elastic texture.
Full nutrition (scales with serving)
| Water | 42.3 g |
| Energy | 357 kcal |
| Protein | 23.4 g |
| Total lipid (fat) | 28.1 g |
| Carbohydrate, by difference | 2.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.56 g |
| Calcium, Ca | 749 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 494 mg |
| Potassium, K | 95.0 mg |
| Sodium, Na | 601 mg |
| Zinc, Zn | 3.9 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 14.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.32 mg |
| Niacin | 0.16 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 15.4 mg |
| Vitamin B-12 | 1.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 200 ug |
| Retinol | 200 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.2 ug |
| Fatty acids, total saturated | 16.2 g |
| SFA 4:0 | 0.98 g |
| SFA 6:0 | 0.37 g |
| SFA 8:0 | 0.26 g |
| SFA 10:0 | 0.48 g |
| SFA 12:0 | 0.84 g |
| SFA 14:0 | 2.6 g |
| SFA 16:0 | 8.0 g |
| SFA 18:0 | 2.3 g |
| Fatty acids, total monounsaturated | 5.7 g |
| MUFA 16:1 | 0.88 g |
| MUFA 18:1 | 6.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.77 g |
| PUFA 18:2 | 0.57 g |
| PUFA 18:3 | 0.28 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 85.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What's the difference between mild and sharp provolone?
Mild provolone (provolone dolce) is aged for about 2-3 months, offering a milky, slightly sweet flavor. Sharp provolone (provolone piccante) is aged longer, often 6 months or more, developing a much stronger, piquant, and sometimes spicy bite.
Can I substitute provolone in recipes?
Yes, mozzarella is the closest substitute for melting, though milder. For a sharper flavor, try fontina or aged Asiago. Monterey Jack can work for a milder, good-melting alternative.
Is provolone gluten-free?
Traditional provolone is made only from cow's milk, cultures, rennet, and salt, making it naturally gluten-free. However, always check labels for potential cross-contamination or additives in processed versions.