Provolone Cheese
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.
Nutrition · per ~30 g serving · ≈ a 1 oz slice (thumb-sized)
- Vitamin B120.44 mcg18% DV
- Vitamin A70.8 mcg8% DV
- Calcium226.8 mg17% DV
- Phosphorus148.8 mg12% DV
- Sodium218.1 mg9% DV
- Zinc0.97 mg9% DV
- Selenium4.3 mcg8% DV
- Saturated Fat5.1 g
- Sugars0.17 g
Score · 70/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B1261% DV
- Calcium58% DV
- Phosphorus40% DV
- Sodium32% DV
- Zinc29% DV
Overview
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.
Health Benefits (5)
- Supports bone density and skeletal health through calcium and vitamin K2 bioavailabilitystrongCalcium provides structural support for bones while vitamin K2 (menaquinone) activates osteocalcin proteins necessary for binding calcium to bone matrix, enhancing mineralization
- Preserves lean muscle mass and supports protein synthesis in aging adultsmoderateComplete protein profile containing all nine essential amino acids stimulates mTOR pathway and myofibrillar protein synthesis, countering age-related sarcopenia
- May reduce systemic inflammation through conjugated linoleic acid (CLA) contentmoderateCLA activates peroxisome proliferator-activated receptors (PPARs), modulating immune response and reducing pro-inflammatory cytokine production
- Supports cardiovascular health by preventing arterial calcification via vitamin K2moderateVitamin K2 carboxylates matrix Gla-protein (MGP), preventing calcium deposition in arterial walls while directing calcium to bone
- Enhances calcium absorption and mineral bioavailability through fermentationemergingLactic acid fermentation lowers pH and increases mineral solubility, while proteolysis produces bioactive peptides that enhance nutrient absorption
Food Pairings
- ·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
Practical Tips
- ·Store provolone in the coldest part of refrigerator (32-35°F) wrapped in parchment paper to maintain flavor complexity; aged varieties develop deeper nutritional profiles over weeks
- ·Select aged provolone (6+ months) over fresh varieties—longer fermentation increases vitamin K2 concentration and reduces lactose while concentrating beneficial compounds
- ·Consume portion-controlled servings (1-1.5 oz/30-45g) to manage sodium intake and calories while obtaining protein and bioactive benefits
- ·Serve at room temperature 15-20 minutes before eating to enhance flavor perception and bioactive compound availability compared to cold consumption
Optimal Timing
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.
- · Late evening in large quantities—may delay sleep due to fat digestion and high sodium content affecting fluid balance
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.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other dairy
Per 100 g of the default form. Bars show how much higher or lower provolone cheese is than the average across 29 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about provolone cheese
What is provolone cheese?
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.
Is provolone cheese healthy?
Provolone Cheese scores 70/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin B12, Calcium, Phosphorus. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is provolone cheese high in protein?
Moderately — it contributes meaningful protein. A 30 g serving provides about 7.7 g of protein (~15% of the 50 g daily value).
Is provolone cheese high in fiber?
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in provolone cheese?
In a 30 g serving, provolone cheese is highest in Vitamin B12 (~18% DV), Calcium (~17% DV), Phosphorus (~12% DV).
Is provolone cheese keto-friendly?
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).
When is the best time to eat provolone cheese?
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.
How much provolone cheese should I eat?
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.
Is provolone cheese an allergen?
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.
What pairs well with provolone cheese?
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.
Supplements that mirror Provolone Cheese's nutrient profile
Encyclopedia entries that supply the same signature nutrients provolone cheese contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Provolone Cheese
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.