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.
See how this score is calculated, build a plate around cheese, provolone, or compare it with another food.
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 39Original analysis by NutriVerdict
In the kitchen and how to use it
Provolone is a semi-hard Italian cheese made from cow's milk using the same stretched-curd technique as mozzarella, but aged longer so it firms up and develops a sharper, more savory flavor. Its smooth, sliceable texture and good melt make it a classic choice for sandwiches, especially Italian subs and Philly-style steak sandwiches, and it melts nicely over pizza, in baked pasta dishes, or folded into a panini. Younger provolone is milder and softer, while longer-aged wheels turn firmer and more piquant, closer to a sharp cheddar or aged parmesan in intensity.
Keep provolone wrapped tightly in wax or parchment paper rather than plastic wrap, which traps moisture, and store it in the cheese drawer of the fridge, using it within a week or two of opening for the best texture. At 351 calories per 100 grams it is a dense, satisfying protein source, delivering 51% DV of protein and 58% DV of calcium per 100 grams, both strong contributions for a cheese eaten in modest amounts. It is also a good source of vitamin A at 26% DV per 100 grams, though its sodium content of 727 mg per 100 grams is worth factoring in if a dish already includes cured meats or salty condiments.
Frequently asked questions about cheese, provolone
How many calories are in provolone cheese?
Provolone has 351 calories per 100 grams, typical for a semi-hard aged cheese.
Is provolone a good source of calcium?
Yes, it provides 58% DV of calcium per 100 grams, along with 51% DV of protein.
How should provolone cheese be stored?
Wrap it in wax or parchment paper rather than plastic and keep it in the refrigerator's cheese drawer, using it within a week or two once opened.