Is Provolone Cheese Keto-Friendly?
Is Provolone Cheese Keto-Friendly? The short and sweet answer is yes! But let’s take a deeper dive into this delicious cheese's nutritional profile.
In this article, we'll break down the carb content of Provolone Cheese, explain how it can fit into a keto diet, and discuss its overall nutritional benefits.
We'll investigate the health implications of incorporating Provolone Cheese into your keto meal plan, suggest ideas for integrating it into your meals, and even explore some keto-compatible alternatives.
Get ready for an in-depth exploration of Provolone Cheese's place in a keto lifestyle!
TL;DR
Is Provolone Cheese Keto-Friendly?
Yes, Provolone Cheese is indeed keto-friendly. This Italian cheese is a good fit for those on a ketogenic diet, given its low carbohydrate content. Specifically, Provolone Cheese contains only 2.14g of carbs per 100g, a relatively low amount that can comfortably fit into the daily carb limit of a ketogenic diet.
The ketogenic diet, known for its low carb and high-fat regimen, aims to push the body into a state of ketosis. In this metabolic state, the body burns fat for fuel instead of carbohydrates. This is why the carb content of the foods you eat is crucial. With only 2.14g of carbs per 100g, Provolone Cheese falls into the category of keto-friendly foods.
Can You Have Provolone Cheese on a Strict Keto Diet?
Indeed, Provolone Cheese can fit into even a strict keto diet. For those who are on a strict ketogenic regimen, the daily carb intake is limited to less than 20g. Given that Provolone Cheese contains only 2.14g of carbs per 100g, it can be included in such a restrictive diet without causing disruption in ketosis.
However, it's important to note that serving sizes matter. While 100g of Provolone Cheese carries only 2.14g of carbs, overconsumption can potentially add up to a significant carb count. Therefore, careful portion control is key for incorporating this food into a strict ketogenic lifestyle.
For those following a less stringent low-carb diet, typically limiting daily net carbs to 30-50g, Provolone Cheese can be a regular part of their menu, thanks to its minimal carb content.
Carbs In Provolone Cheese
Provolone Cheese contains a minimal amount of net carbs, with just 2.14g per 100g. The low carb content makes it suitable for those on a low-carb or ketogenic diet.
Provolone Cheese Nutrition Facts
Provolone cheese, per 100g serving, offers a rich blend of nutrients. It contains about 351 calories, mostly from its high fat content of 26.62g, including 17.10g of saturated fat. Its protein content is substantial, with 25.58g, while carbohydrates are minimal at 2.22g.
It's not just about the macronutrients, though. Provolone offers a range of essential micronutrients. It's packed with 756mg of calcium, contributing significantly to bone health. Its 495mg of phosphorus is vital for energy production and bone health as well. The cheese also includes moderate amounts of potassium (138mg) and sodium (876mg).
Diving deeper, it's rich in vitamins, particularly Vitamin A (261µg) and Vitamin B12 (1.10µg). These vitamins support eye health, brain function, and nervous system maintenance. Additionally, it provides smaller amounts of other B-vitamins, such as riboflavin and niacin.
| 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 |
Health Implications of Provolone Cheese on a Keto Diet
Provolone Cheese is not just low in carbs; it's also packed with numerous beneficial nutrients. It is a good source of protein, providing 25.58g per 100g, and it offers significant amounts of calcium (756.0mg) and phosphorus (496.0mg), which are essential for bone health. In addition, it contains a variety of vitamins, including Vitamin A, Vitamin B-6, B-12, and Vitamin D3.
Incorporating Provolone Cheese into Your Keto Meal Plan
- Enjoy Provolone Cheese in Moderation: With its low carb content, Provolone Cheese can be a regular part of your keto diet. However, owing to its sodium and saturated fat content, it's crucial to consume this cheese in moderation.
- Use Provolone Cheese in Your Favorite Keto Recipes: Provolone Cheese adds a creamy texture and a rich flavor to various dishes. It can be used as a topping on keto-friendly pizzas, melted into a low-carb casserole, or incorporated into a salad for added protein and calcium.
- Keep an Eye on Your Serving Sizes: Remember to keep track of the amount you're consuming. While it's keto-friendly, consuming large amounts of Provolone Cheese can add to your daily carb intake and may push you out of ketosis.
Keto-Compatible Alternatives for Provolone Cheese
- Cheddar Cheese: Cheddar is 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. Cheddar has approximately 1.28g of carbs per 100g, slightly lower than Provolone.
- 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. With just 2.2g of carbs per 100g, it's pretty comparable to Provolone in terms of carb content.
- Swiss Cheese: Swiss Cheese offers a unique flavor profile and is also low in carbs, with approximately 1.5g per 100g. It can be used in keto-friendly sandwiches, salads, or melted over meat dishes.
- Gouda Cheese: Gouda is another excellent, low-carb alternative. It contains roughly 2.22g of carbs per 100g, similar to Provolone. It adds a beautiful creaminess to soups and is perfect for a keto-friendly cheese platter.
Concluding Thoughts on Provolone Cheese and Keto
All in all, Provolone Cheese is an excellent option for those adhering to a keto diet due to its low-carb content, with just 2.14g per 100g. Not only does it align with the strict carb limit of keto, but it also brings about a variety of nutritional benefits such as being a good source of calcium, phosphorus, and various vitamins.
Caution is advised for those monitoring their sodium and saturated fat intakes, as Provolone Cheese is quite high in these areas. The key to incorporating Provolone Cheese into your keto diet is moderation and careful portion control to avoid disrupting your state of ketosis.
Consider exploring different ways to include Provolone Cheese in your meals, from using it as a topping on keto-friendly pizzas to melting it into low-carb casseroles.
Cast Iron Keto's Editorial and Research Standards
Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.
First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.
When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).
Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.
Disclaimer:
The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.
The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.