Cheese, provolone
FDC 170850cup, diced (132 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 39 · +4 vs Dairy & eggs medianProvolone scores 39 of 100, Low band, ranking 20th of 60 in Dairy & eggs, above the category's median of 35. It's dense in calcium at 58% DV, protein at 51% DV, and vitamin A at 26% DV per 100 g, a trio that outpaces most cheeses in the set.
It's sliced for sandwiches, melted onto pizza, or layered into paninis. Per 100 g it also runs high in sodium at 727 mg and high in saturated fat at 17.1 g, so a cup diced (132 g) delivers its calcium and protein alongside a real sodium load worth watching if it's a daily habit.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 351 kcal | 18% |
| Total fat | 27 g | 34% |
| Saturated fat | 17 g | 86% |
| Cholesterol | 69 mg | 23% |
| Sodium | 727 mg | 32% |
| Carbohydrate | 2.1 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.56 g | |
| Protein | 26 g | 51% |
| Potassium | 138 mg | 3% |
| Calcium | 756 mg | 58% |
| Iron | 0.52 mg | 3% |
| Magnesium | 28 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 236 µg | 26% |
| Vitamin E | 0.23 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 463 kcal | 23% |
| Total fat | 35 g | 45% |
| Saturated fat | 23 g | 113% |
| Cholesterol | 91 mg | 30% |
| Sodium | 960 mg | 42% |
| Carbohydrate | 2.8 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.74 g | |
| Protein | 34 g | 68% |
| Potassium | 182 mg | 4% |
| Calcium | 998 mg | 77% |
| Iron | 0.69 mg | 4% |
| Magnesium | 37 mg | 9% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 312 µg | 35% |
| Vitamin E | 0.3 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 170850Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Yogurt, plain, whole milkDensity 39 vs 39Cheese, cottage, creamed, large or small curdDensity 40 vs 39Yogurt, Greek, plain, whole milkDensity 40 vs 39