Cheese is a beloved food for many people. It comes in hundreds of varieties and can be a tasty addition to sandwiches, burgers, appetizers, and more. One popular type of cheese is provolone. But like many cheeses, provolone can be high in calories, especially if you eat a lot of it. So how many calories are actually in a thin slice of provolone cheese?
What is Provolone Cheese?
Provolone is a semi-soft Italian cheese that originated in southern Italy. It’s made from cow’s milk and often has a smooth texture with a mild, milky flavor. Provolone comes in various forms, including:
- Provolone piccante: Aged for a minimum of four months and has a sharper, tangier flavor.
- Provolone dolce: Aged for a maximum of three months and has a milder taste.
- Smoked provolone: Cold-smoked, giving it a smoky flavor.
- Baby provolone: A smaller form, shaped into cylinders or spheres.
The typical thin slice of provolone cheese used for sandwiches and burgers is most often from the milder provolone dolce variety. The flavor is subtle, without an overly sharp taste.
Nutrition Facts for Provolone Cheese
All cheeses contain a significant amount of fat, and provolone is no exception. Here are the nutrition facts for a 1-ounce (28 gram) serving of provolone cheese:
- Calories: 108
- Total fat: 9g
- Saturated fat: 6g
- Trans fat: 0g
- Cholesterol: 27mg
- Sodium: 180mg
- Total carbs: 1g
- Dietary fiber: 0g
- Sugars: 0g
- Protein: 7g
As you can see, even a small 1-ounce serving provides over 100 calories, coming mostly from fat. The majority is saturated fat. Provolone also contains a significant amount of sodium.
Calories in a Thin Slice of Provolone
Now let’s determine how many calories are actually in a thin slice of provolone cheese. This depends on the size and thickness of the slice.
A typical thin slice of provolone found on a sandwich is often around 1 ounce (28 grams). Based on the nutrition information above, this would contain:
Calories in a 1-ounce thin slice of provolone: 108 calories
If you want an actual measurement for the slice thickness, a very thin slice of provolone is approximately 1/16 of an inch (1.6 millimeters). A slightly thicker but still thin slice would be around 1/8 of an inch (3.2 millimeters).
Using these thicknesses and the calorie count for a 1-ounce slice, we can estimate:
Calories in a 1/16-inch thick slice of provolone (about 0.7 ounces): Around 75 calories
Calories in a 1/8-inch thick slice of provolone (about 1 ounce): Around 108 calories
The calories range from 75 to 108 for a very thin provolone slice you may find on a sandwich. Even just doubling that slice to two 1-ounce slices would provide over 200 calories from just the cheese.
Calories in Other Common Provolone Portions
For comparison, here are the calories in some other common portion sizes of provolone cheese:
- 2 thin slices (2 ounces): 216 calories
- 1 thick deli slice (~2 ounces): 216 calories
- 1 ounce cubed: 108 calories
- 2 ounces cubed: 216 calories
- 1 ounce shredded: 108 calories
- 2 ounces shredded: 216 calories
As you can see, even typical serving sizes of provolone provide a significant number of calories, mostly from fat.
Fat and Calories in Provolone Versus Other Cheeses
Provolone has a similar fat and calorie content as many other popular cheeses. Here’s how it compares per 1-ounce serving:
- Cheddar: 114 calories, 9g fat
- Swiss: 111 calories, 9g fat
- Mozzarella: 85 calories, 6g fat
- American: 104 calories, 9g fat
- Provolone: 108 calories, 9g fat
As you can see, provolone is very close to cheddar, Swiss, and American cheese in terms of fat content and calories. It’s only slightly lower than mozzarella. All of these cheeses provide around 100 calories and 8-9 grams of fat per ounce.
Ways to Reduce Calories in Provolone
To reduce the number of calories you get from provolone cheese, here are some tips:
- Use very thin slices, such as 1/16 to 1/8 inch thick
- Limit to one slice on a sandwich or burger
- Buy reduced-fat or light provolone
- Use low-fat shredded provolone
- Measure portions and stick to 1-2 ounces at a time
- Substitute provolone for lower-calorie cheeses like mozzarella or goat cheese in some instances
You can still enjoy the tasty flavor of provolone while limiting your portion sizes. This will help control your calorie, fat, and sodium intake.
Health Benefits of Provolone
Despite its high fat and calorie content, provolone cheese does have some health benefits, as do many other cheese varieties. Here are some of provolone’s benefits:
- Protein: Good source of protein to help build muscle, bones, and skin. Also keeps you feeling fuller for longer.
- Calcium: Provides a significant amount of calcium, which benefits bones and teeth.
- Vitamin B12: Contains vitamin B12, important for red blood cell formation and neurological function.
- Phosphorus: Provides phosphorus, which helps build bones and teeth.
- Conjugated linoleic acid: Contains CLA, a type of fat associated with weight loss and cancer prevention.
The key is moderation. By limiting your portions, you can enjoy provolone’s health benefits while avoiding excessive saturated fat and calories.
Conclusion
A thin slice of provolone cheese contains between 75-108 calories, depending on the exact size and thickness. A typical 1-ounce slice found on a sandwich has around 108 calories and 9 grams of fat.
Provolone is similar in calories and fat content to popular cheeses like cheddar, Swiss, and American. To limit your calorie intake, use very thin slices, measure portions carefully, and substitute lower-calorie cheeses when you can.
While provolone is high in fat and calories, it also provides important nutrients like protein, calcium, vitamin B12, and phosphorus. The key is enjoying provolone in moderation as part of an overall balanced diet.
