The ketogenic diet, characterized by its low-carb, high-fat nature, compels the body to enter a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. This makes the carbohydrate content of food paramount. So, is Provolone cheese a suitable choice for those following a keto diet? The answer is a resounding yes!
Provolone Cheese: A Keto-Friendly Option
Provolone cheese is indeed keto-friendly due to its minimal carbohydrate content. This Italian cheese can seamlessly fit into even the strictest keto regimens. For individuals adhering to a strict ketogenic diet, the daily carbohydrate intake is typically limited to less than 20g.
It's important to note that serving sizes matter. While 100g of Provolone cheese contains only 2.14g of carbs, overconsumption can lead to a significant carb count.
Nutritional Profile of Provolone Cheese
Provolone cheese, per 100g serving, boasts a rich blend of nutrients. It contains approximately 351 calories, primarily from its high fat content of 26.62g, including 17.10g of saturated fat.
Macronutrient Breakdown
- Carbohydrates: 2.14g
- Fats: 26.62g
- Protein: 25.58g
Micronutrient Richness
Provolone cheese is not just low in carbs; it's also packed with numerous beneficial micronutrients, making it a valuable addition to a keto diet.
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- Calcium: 756mg - Crucial for bone health.
- Phosphorus: 495mg - Vital for energy production and bone health.
- Vitamin A: 261µg - Supports eye health.
- Vitamin B12: 1.10µg - Supports brain function and nervous system maintenance.
Here's a detailed table of the nutritional content per 100g of Provolone cheese:
| Nutrient Name | Amount and Unit per 100g |
|---|---|
| Carbohydrate, by difference | 2.14g |
| Total fats | 26.62g |
| Protein | 25.58g |
| Sodium, Na | 727.0mg |
| Potassium, K | 138.0mg |
| Magnesium, Mg | 28.0mg |
| Calcium, Ca | 756.0mg |
| Vitamin A | 236.0ug |
| Vitamin B-6 | 0.07mg |
| Vitamin B-12 | 1.46ug |
| Vitamin D3 (cholecalciferol) | 0.5ug |
| Vitamin E (alpha-tocopherol) | 0.23mg |
| Vitamin K1 | 2.2ug |
| Copper, Cu | 0.03mg |
| Iron, Fe | 0.52mg |
| Phosphorus, P | 496.0mg |
| Selenium, Se | 14.5ug |
| Zinc, Zn | 3.23mg |
| Cholesterol | 69.0mg |
| Beta-carotene | 68.0ug |
| Manganese, Mn | 0.01mg |
| Thiamin | 0.02mg |
| Riboflavin | 0.32mg |
| Niacin | 0.16mg |
| Pantothenic acid | 0.48mg |
| Folate, total | 10.0ug |
| Choline, total | 15.4mg |
| Retinol | 230.0ug |
| Calories | 351.0kcal |
| Water | 40.95g |
| Tryptophan | 0.34g |
| Threonine | 0.98g |
| Isoleucine | 1.09g |
| Leucine | 2.3g |
| Lysine | 2.65g |
| Methionine | 0.69g |
| Cystine | 0.12g |
| Phenylalanine | 1.29g |
| Tyrosine | 1.52g |
| Valine | 1.64g |
| Arginine | 1.02g |
| Histidine | 1.12g |
| Alanine | 0.71g |
| Aspartic acid | 1.74g |
| Glutamic acid | 6.24g |
| Glycine | 0.43g |
| Proline | 2.77g |
| Serine | 1.47g |
| Fatty acids, total saturated | 17.08g |
| Fatty acids, total monounsaturated | 7.39g |
| Fatty acids, total polyunsaturated | 0.77g |
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system.
Incorporating Provolone Cheese into Your Keto Diet
With its low carb content, Provolone cheese can be a regular part of your keto diet. Here are some tips for incorporating it into your meals:
- Enjoy in Moderation: Keep track of the amount you're consuming. A suggested serving is 1-2 oz as a snack or incorporated into meals.
- Use in Keto Recipes: Provolone cheese adds a creamy texture and a rich flavor to various dishes.
- Versatile Ingredient: Provolone is excellent for keto due to its high fat content, moderate protein, and negligible carbs.
Keto-Friendly Cheese Alternatives
If you're looking for variety or alternatives to Provolone cheese, several other cheeses fit well into a ketogenic diet:
- Cheddar Cheese: Another low-carb cheese that can be a suitable alternative to Provolone cheese on a keto diet. It can be used in a similar way to Provolone, such as in keto-friendly sandwiches or melted into casseroles.
- Mozzarella Cheese: With its creamy texture and mild flavor, Mozzarella is a great substitute for Provolone. It’s excellent for topping off a keto-friendly pizza or for making a caprese salad.
- Swiss Cheese: Swiss Cheese offers a unique flavor profile and is also low in carbs, with approximately 1.5g per 100g.
- Gouda Cheese: Gouda is another excellent, low-carb alternative. It contains roughly 2.22g of carbs per 100g, similar to Provolone.
- Goat Cheese: With a net carb content of zero grams, goat cheese is a go-to for many keto dieters. Cheese from goat milk contains significantly less lactose than cow’s milk cheese.
- Blue Cheese: Blue cheese is another keto-friendly cheese that only has 0.7 grams of carbs per ounce.
- Cream Cheese: The eight grams of fat per ounce also makes it easy to boost fat intake. But what sets cream cheese apart from other cheeses is the live bacteria that balances your gut microbiome.
Comparison with American Cheese
To provide a broader understanding, let's compare Provolone cheese with American cheese:
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| Feature | Provolone Cheese | American Cheese |
|---|---|---|
| Calories | 351 | 371 |
| Protein | 25g | 18g |
| Fats | 26.62g | 31.79g |
| Carbs | 2.14g | Similar (low in carbs) |
| Sodium | Lower | Higher (1671mg vs. 876mg) |
| Vitamin Content | Higher in soluble B-group vitamins | Higher in unsoluble vitamins like D, E, and K |
| Mineral Content | Higher in zinc | Higher in calcium and sodium |
| Saturated Fats | Lower | Higher |
| Monounsaturated Fats | Lower | Higher |
| Polyunsaturated Fats | Lower | Higher |
Health Considerations
While Provolone cheese can be a healthy addition to a keto diet, it's essential to be aware of certain health considerations:
- Sodium and Saturated Fat: Caution is advised for those monitoring their sodium and saturated fat intakes, as Provolone Cheese is relatively high in these areas.
- Cardiovascular Health: Both Provolone and American cheese contain saturated fats, which may increase the risk of cardiovascular disease.
- Digestive Health: Individuals with lactose intolerance, casein allergy, or histamine intolerance should exercise caution when consuming Provolone cheese.
Recipes to Try
If you’re looking for new and creative ways to introduce cheese into your diet, try making some cheese balls, cheese sauce and keto mac and cheese.
- Cheese Balls: These cheesy balls are the perfect keto snack when you’re on the go.
- Cheese Sauce: It’s a tasty yet easy-to-make sauce that you can dip your chicken, broccoli and keto crisps into. It takes less than five minutes to prepare and contains just a few carbs.
- Keto Mac and Cheese: First, cut your cauliflower head into small pieces and boil until soft. Next, pour your heavy cream into a pot and bring it to a simmer. Spray a large dish tray with avocado oil spray, place your cauliflower in this tray with your cheese sauce on top and pop it in the oven at 375 degrees Fahrenheit and enjoy.
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