FoodScore
0/ 100
Decentdairy· 100 g

Provolone Cheese

Provolone cheese earns a decent FoodScore of 59/100, primarily due to its high protein and calcium content, balanced against significant saturated fat and sodium levels.

  • Provolone is a minimally processed (NOVA 1) dairy product.
  • A 100g serving provides 23.45g of protein, contributing to muscle maintenance.
  • It delivers 58% of the daily value for calcium, important for bone health.
  • With 16.24g of saturated fat per 100g, it's important to consume in moderation.
  • Each 100g serving contains 600.9mg of sodium, which is a notable amount.
  • Scores +4 points above the dairy category average (55/100 across 104 foods).
Fiber
0g
0% of Daily Value
Protein
23.45g
47% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
600.9mg
26% of Daily Value
+
What it brings to the table
Protein (23.4g)+10
Micronutrients (Calcium, Phosphorus, Zinc)+6
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (16.2g)-15
Sodium (600.9mg)-2

Why it scores 59

Provolone cheese received a FoodScore of 59 out of 100, placing it in the 'Decent' category. The score reflects a balance of beneficial nutrients and components that should be limited. On the positive side, it earned a significant bonus for its protein content, providing 23.45g per 100g, which is a substantial amount for satiety and muscle health. It also received a bonus for key micronutrients, particularly its high calcium (748.8mg, 58% DV) and zinc (3.89mg, 35% DV). As a minimally processed food (NOVA 1), it gained an additional bonus, indicating it retains most of its natural nutritional integrity. However, these benefits were partially offset by penalties. The most significant penalty came from its saturated fat content, at 16.24g per 100g, which is high and can impact heart health if consumed excessively. A smaller penalty was applied for its sodium content, at 600.9mg per 100g. To achieve a higher score, provolone would need to have lower levels of saturated fat and sodium.

Health benefits

What the nutrients in provolone cheese actually do for you, grounded in established dietary science.

Supports Bone Health

Provolone cheese is an excellent source of calcium, a critical mineral for maintaining strong bones and teeth. A 100g serving provides 748.8mg of calcium, which is 58% of the daily value. This significant amount helps support bone density and can play a role in reducing the risk of osteoporosis as part of a balanced diet. Dietary guidelines emphasize the importance of adequate calcium intake throughout life. While beneficial, it's important to consider the overall nutritional profile of dairy products.

Aids Muscle Maintenance and Growth

With 23.45g of protein per 100g, provolone cheese is a rich source of dietary protein. Protein is essential for the repair, maintenance, and growth of muscle tissue, making it valuable for active individuals and those looking to preserve muscle mass as they age. This amount contributes significantly to daily protein needs, which are typically around 50g for an average adult. Including protein-rich foods like provolone can help with satiety and overall nutrient intake, but portion control is key due to its fat content.

Contributes to Immune Function

Provolone cheese provides a notable amount of zinc, a mineral vital for immune system function and wound healing. A 100g serving contains 3.89mg of zinc, which is 35% of the daily value. Zinc plays a role in the development and function of immune cells, helping the body defend against pathogens. The NIH lists zinc as an essential nutrient for maintaining overall health. While a good source, zinc from dairy should be part of a varied diet for comprehensive immune support.

Supports Satiety and Weight Management

The high protein content in provolone cheese can contribute to feelings of fullness and satiety, which is beneficial for weight management. Protein takes longer to digest than carbohydrates, helping to reduce hunger and potentially lower overall calorie intake throughout the day. With 23.45g of protein per 100g, provolone can be a satisfying addition to meals or snacks. However, its calorie density from fat means portion sizes should be monitored to align with individual dietary goals.

How to eat it

Provolone cheese is a versatile dairy product commonly used in American cuisine, known for its mild, slightly sharp flavor and meltability. It's often found in sandwiches, on pizzas, or as part of a cheese board. Given its calorie and fat content, it's best enjoyed in moderation as a flavorful addition to meals rather than a primary food source.

Pair provolone with whole-grain crackers or bread and fresh vegetables to add fiber and balance the meal.
Use provolone to enhance the flavor of salads or omelets, grating a small amount for a flavorful boost without excessive intake.
Store provolone properly wrapped in the refrigerator to maintain freshness and prevent it from drying out, ensuring optimal taste and texture.
Things to keep in mind

For most healthy adults, provolone cheese is safe to consume in moderate amounts. Individuals with a dairy allergy should avoid provolone, as it contains milk proteins. Those with lactose intolerance may experience digestive discomfort, although hard cheeses like provolone generally contain less lactose than softer dairy products. Due to its sodium content (600.9mg per 100g), individuals managing high blood pressure or following a low-sodium diet should consume provolone sparingly and be mindful of portion sizes to avoid exceeding daily sodium recommendations.

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Reader questions
Is provolone cheese healthy?
Provolone cheese offers nutritional benefits, particularly its high protein (23.45g per 100g) and calcium (58% DV per 100g) content, which are important for bone and muscle health. However, it also contains significant amounts of saturated fat (16.24g per 100g) and sodium (600.9mg per 100g). As such, it can be part of a healthy diet when consumed in moderation and balanced with other nutrient-dense foods.
Is provolone cheese good for weight loss?
While provolone's high protein content can contribute to satiety and muscle maintenance, which are beneficial for weight management, its calorie and fat density mean it should be consumed in controlled portions. A 100g serving is relatively high in calories. For weight loss, focus on smaller servings and pair it with lower-calorie, high-fiber foods.
Is provolone cheese processed?
Provolone cheese is classified as a minimally processed food (NOVA class 1). It undergoes traditional cheesemaking processes like coagulation, pressing, and aging, but it does not contain industrial additives or undergo extensive processing that would alter its nutritional integrity significantly. This means it retains most of its natural nutrients.
How should I store provolone cheese?
To maintain its freshness and flavor, provolone cheese should be stored in the refrigerator, ideally wrapped in parchment paper or wax paper and then in plastic wrap. This allows it to breathe while preventing it from drying out. Properly stored, it can last for several weeks.
What are some good alternatives to provolone cheese?
If you're looking for alternatives, mozzarella offers a similar mild flavor and meltability with slightly lower saturated fat and sodium. For a sharper flavor, cheddar or Swiss cheese can be used, though their nutritional profiles will vary. For dairy-free options, various plant-based cheese alternatives are available, but their nutritional content can differ significantly.
Does provolone cheese contain lactose?
Like most cheeses, provolone does contain some lactose, but generally in lower amounts than fresh dairy products like milk. During the cheesemaking and aging process, much of the lactose is converted into lactic acid. Individuals with mild lactose intolerance may tolerate provolone better than other dairy, but those with severe intolerance should exercise caution.
Is provolone cheese good for heart health?
Provolone cheese contains a notable amount of saturated fat (16.24g per 100g), which dietary guidelines recommend limiting for heart health. While it provides beneficial nutrients like calcium and protein, its contribution to saturated fat and sodium intake means it should be consumed in moderation as part of a heart-healthy diet. Opt for smaller portions to manage intake.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2647440)Updated 2026-04-20