Provolone is a semi-hard Italian cheese made from cow’s milk. Known for its mild flavor when young, it develops a sharp tang as it ages. As a stretched-curd cheese, similar to Mozzarella, Provolone has a smooth texture, making it popular for slicing and melting. Analyzing its nutritional content helps determine how it fits into a balanced diet.
Nutritional Makeup of Provolone
A standard 1-ounce (28-gram) serving of Provolone cheese typically contains between 80 and 100 calories. A single serving provides approximately 6 to 9 grams of total fat, a significant portion of which is saturated fat, usually falling in the range of 3 to 6 grams.
Provolone is a good source of protein, supplying about 7 to 9 grams per ounce, which supports satiety and muscle maintenance. It is also notably rich in calcium, often providing around 200 milligrams per serving, which contributes meaningfully to bone health.
Sodium content is a primary consideration for dietary planning. Provolone cheese contains a variable but generally high amount of sodium, often ranging from 180 to 300 milligrams per ounce, depending on the producer and aging process. This sodium level must be accounted for in the context of a person’s total diet.
Provolone Compared to Other Common Cheeses
When examining Provolone alongside other popular cheeses, it occupies a middle ground in terms of fat and calorie density. Provolone’s calorie count of approximately 80 to 100 calories per ounce is lower than that of high-fat cheeses like Cheddar, which often delivers around 115 calories and 9.5 to 10 grams of total fat per serving. Provolone also tends to have a similar saturated fat content to Cheddar, with both hovering around 5 to 6 grams per ounce.
Conversely, Provolone is more calorie-dense than fresh, high-moisture cheeses like whole-milk Mozzarella, which provides about 85 to 90 calories and 6 grams of fat per ounce. Mozzarella also typically contains less saturated fat than Provolone, at roughly 4 grams per ounce. Provolone can offer a distinct advantage in its calcium content, which is often higher than Mozzarella.
A key difference is observed in sodium content when comparing Provolone to Swiss cheese. Swiss cheese is particularly low in sodium, often containing only 54 to 56 milligrams per ounce, significantly less than Provolone’s average of 180 to 300 milligrams. Additionally, as an aged, semi-hard cheese, Provolone contains very little to no lactose, making it generally well-tolerated by individuals with lactose sensitivities.
Strategies for Healthy Consumption
To incorporate Provolone into a balanced eating plan, practicing strict portion control is the most effective approach. Limiting consumption to a single 1-ounce serving helps manage the intake of saturated fat and sodium while still providing protein and calcium. A 1-ounce slice is roughly the size of a nine-volt battery or three stacked dominoes, serving as a helpful visual guide.
It is beneficial to pair Provolone with whole, unprocessed foods to balance the overall nutritional profile of a meal. Using a slice of Provolone on a sandwich with whole-grain bread and fresh vegetables adds flavor without relying on other high-sodium components. Treating the cheese as an accent flavor rather than the main protein source prevents overconsumption.
Mindful eating, such as savoring the cheese slowly and appreciating its distinct flavor, can also enhance satisfaction and naturally reduce the quantity consumed. Because of its saturated fat and sodium levels, Provolone is best consumed in moderation, allowing it to be an enjoyable part of a varied diet rather than a daily staple.