Group · Dairy
Provolone
Provolone is an Italian pasta filata cheese, from the same technical family as mozzarella but aged and often smoked. It comes as dolce, aged two to three months, and piccante, aged for up to a year and set with goat rennet, which gives it its bite.
On the nutrition side: 340 kcal per 100 g, with 25.1 g of protein, 26.6 g of fat and no carbohydrate. It provides 756 mg of calcium and 496 mg of phosphorus per 100 g, along with 236 µg of vitamin A. It is, however, salty: 2.19 g per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 340 kcal |
| Kilojoules | 1410 kJ |
| Protein | 25,1 g |
| Fat | 26,6 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Calcium756 mg95 %
- Phosphorus496 mg71 %
- Vitamin B121,46 µg58 %
- Zinc3,23 mg32 %
- Vitamin A236 µg30 %
- Vitamin B20,32 mg23 %
- Vitamin D0,5 µg10 %
- Vitamin B50,48 mg8 %
See the other 11 nutrients
- Magnesium28 mg7 %
- Potassium138 mg7 %
- Vitamin B60,07 mg5 %
- Vitamin B910 µg5 %
- Iron0,52 mg4 %
- Vitamin K12,2 µg3 %
- Copper0,03 mg3 %
- Vitamin E0,23 mg2 %
- Vitamin B10,02 mg2 %
- Vitamin B30,16 mg1 %
- Manganese0,01 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
756 mg of calcium: it plays in the pressed cheese league. A 30 g portion provides 227 mg, or 28% of the reference intake, for 102 kcal. That is an excellent ratio, comparable to that of cheddar.
2.19 g of salt: that is a lot. Nearly half the daily guideline in 100 g. One slice in a sandwich is plenty, and the rest of the meal does not need any added salt.
It grills without collapsing. Its stretched curd lets it go in a pan or under the grill and keep its shape, like halloumi. A few slices seared for two minutes on each side make a starter that needs only a drizzle of olive oil and some oregano.
Dolce or piccante, the choice has consequences. The piccante has far more character: you use half as much for the same effect in the mouth. That is almost always the better calculation.
Smoking is common, and worth knowing about. A smoked provolone dominates everything it goes with. Keep it for robust dishes, such as cured meats and grilled vegetables, rather than delicate salads.