scored 56/100
Provolone is a semi-hard Italian cheese made from cow's milk, offering substantial protein, calcium, and bioactive compounds including conjugated linoleic acid (CLA) and vitamin K2, which support bone health and cardiovascular function.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 56.
Less a 3.0 anti-nutrient penalty (high saturated fat, moderate sodium).
Provolone cheese originates from Southern Italy and is traditionally made through a stretched-curd process that concentrates nutrients and develops its characteristic mild to sharp flavor depending on aging duration. As a fermented dairy product, provolone provides complete protein with all essential amino acids, making it valuable for muscle maintenance in aging populations. The cheese contains significant calcium and phosphorus for skeletal health, along with bioavailable vitamin K2 (menaquinone) produced during fermentation—a compound increasingly recognized for its role in bone mineralization and cardiovascular calcification prevention. Provolone also contains conjugated linoleic acid (CLA), a fatty acid with potential anti-inflammatory properties. The fermentation process reduces lactose content compared to fresh cheeses, improving digestibility for many individuals. Aged provolone varieties contain higher concentrations of beneficial compounds and may offer enhanced probiotic-like effects from fermentation cultures. For longevity-focused nutrition, moderate provolone consumption fits within evidence-based dietary patterns like the Mediterranean diet, which emphasizes whole foods and fermented products. The key consideration is portion control, as provolone is calorie and sodium-dense, requiring mindful integration into daily intake.
Calcium provides structural support for bones while vitamin K2 (menaquinone) activates osteocalcin proteins necessary for binding calcium to bone matrix, enhancing mineralization
Complete protein profile containing all nine essential amino acids stimulates mTOR pathway and myofibrillar protein synthesis, countering age-related sarcopenia
CLA activates peroxisome proliferator-activated receptors (PPARs), modulating immune response and reducing pro-inflammatory cytokine production
Vitamin K2 carboxylates matrix Gla-protein (MGP), preventing calcium deposition in arterial walls while directing calcium to bone
Lactic acid fermentation lowers pH and increases mineral solubility, while proteolysis produces bioactive peptides that enhance nutrient absorption
Consuming provolone at midday with meals maximizes mineral absorption through stomach acid and fat-soluble vitamin uptake, while supporting satiety and stable energy through lunch. Combining with vegetables optimizes nutrient synergy without interfering with sleep quality when consumed in moderate portions.
Breaks a fast
While provolone breaks fasting, its dense nutrient profile makes it suitable for breaking structured fasts when paired with vegetables to optimize nutrient absorption and prevent gastrointestinal stress.
Per 100 g of the default form. Bars show how much higher or lower provolone cheese is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Provolone Cheese is classified as a dairy. Provolone is a semi-hard Italian cheese made from cow's milk, offering substantial protein, calcium, and bioactive compounds including conjugated linoleic acid (CLA) and vitamin K2, which support bone health and cardiovascular function.
Provolone Cheese scores 56/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin B12, Calcium, Phosphorus. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 30 g serving provides about 7.7 g of protein (~15% of the 50 g daily value).
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 30 g serving, provolone cheese is highest in Vitamin B12 (~18% DV), Calcium (~17% DV), Phosphorus (~12% DV).
Yes — it fits comfortably in most keto plans. A 30 g serving has about 0.6 g of net carbs (0.6 g total minus 0 g fiber).
Best in the midday. Consuming provolone at midday with meals maximizes mineral absorption through stomach acid and fat-soluble vitamin uptake, while supporting satiety and stable energy through lunch. Combining with vegetables optimizes nutrient synergy without interfering with sleep quality when consumed in moderate portions.
A typical serving is around 30 g (~105 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating provolone cheese alongside several other dairy sources.
Provolone Cheese falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Provolone Cheese pairs nicely with: Pair with leafy greens (spinach, kale) because both provide vitamin K; the fat in provolone enhances fat-soluble K absorption for bone health; Combine with tomatoes because lycopene absorption increases with dietary fat from cheese, supporting cardiovascular protection and reducing oxidative stress; Pair with whole grain bread because fiber slows digestion, moderating sodium and fat absorption while supporting stable glucose response; Combine with olive oil and herbs (oregano) because polyphenols in olive oil enhance anti-inflammatory effects of CLA and fat-soluble bioactive absorption.
High saturated fat; Moderate sodium.
Encyclopedia entries that supply the same signature nutrients provolone cheese contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients provolone cheesecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.