Mozzarella is a well-known Italian cheese known for its soft texture and how easily it melts. While many people enjoy it on pizza or in a salad, mozzarella also has several nutrition benefits that make it a good choice for your diet. Whether you prefer it fresh in a Caprese salad or melted over your favorite meal, understanding its nutrition can help you decide where it fits best in your eating habits. Here’s a clear look at what’s inside mozzarella and how it compares to other cheeses.
Mozzarella Nutrition Facts
Looking at the details of mozzarella’s nutrition, you’ll find it gives a nice mix of protein, fat, and important vitamins and minerals. Whether it’s made from whole milk or part-skim milk, mozzarella is generally packed with nutrients. The specific amounts will change a little depending on the type, but both are healthy options.
Calories in Mozzarella
Mozzarella is fairly low in calories compared to some cheeses. A single 1-ounce (28-gram) serving of part-skim, low-moisture mozzarella has about 86 calories. A 1-ounce serving of whole-milk mozzarella is close, at about 85 calories. For a larger amount, such as a 3-ounce serving of fresh mozzarella, you’ll get around 274 calories.
Although 85 calories per ounce doesn’t sound like much, cheese is easy to eat in bigger amounts, especially when melted on foods. Watching how much you eat can help you fit mozzarella into your calorie plan.
Protein Content
Mozzarella provides a good amount of protein, which your body uses to build and repair muscles, make hormones, and keep your immune system working well. One ounce of part-skim mozzarella has about 7.4 grams of protein, while whole-milk mozzarella has about 6.3 grams. The protein in mozzarella is similar to the amount you’d get from an ounce of cooked meat, poultry, or fish.
If you’re trying to eat more protein for meal satisfaction or muscle health, mozzarella is an easy and tasty way to add more to your diet. Protein also helps keep you full between meals, making it useful for anyone watching their weight.
Fat and Saturated Fat Levels
Mozzarella contains fat, as it’s a dairy product, and the amount depends on whether it’s made from whole milk or part-skim milk. Part-skim mozzarella has about 5.7 grams of total fat and 3.6 grams of saturated fat per ounce. Whole-milk mozzarella has a bit more, with about 6.3 grams of total fat and 3.7 grams of saturated fat per ounce.
Saturated fat is something to keep in mind for heart health, but mozzarella generally has less than many hard cheeses. The 2020-2025 Dietary Guidelines for Americans recommend that no more than 10% of your daily calories come from saturated fat. So, one serving of mozzarella makes up about 2% of a typical 2,000-calorie diet, so it can fit into your meals if you watch your portions.
Carbohydrates and Sugar
Mozzarella is very low in carbohydrates and sugar. One ounce of part-skim mozzarella has about 1.1 grams of carbohydrates and only 0.2 grams of sugar. Whole-milk mozzarella is even lower, with just 0.6 grams of carbs and 0.3 grams of sugar per ounce. There is no fiber.
This low amount of carbs and sugar makes mozzarella a good choice for people on low-carb diets or those who need to manage their blood sugar.
Sodium and Cholesterol
Mozzarella has less sodium than some other popular cheeses. One ounce of part-skim mozzarella has roughly 150 mg of sodium, while whole-milk mozzarella has around 178 mg. Three ounces of fresh mozzarella have about 479 mg of sodium. This is about 6% of the American Heart Association’s daily limit for a 1-ounce serving.
Eating too much sodium can cause water retention or raise blood pressure, so it’s something to watch. Compared to cheeses like feta or Parmesan, mozzarella is lower in sodium. As for cholesterol, part-skim mozzarella has about 15 mg per ounce, and whole-milk has 22 mg, which is not too high, especially if you eat it in moderation.
Key Micronutrients (Calcium, Vitamin B12, Phosphorus, Others)
Mozzarella is a standout source of calcium. A single ounce of part-skim mozzarella has about 207 mg, and whole-milk mozzarella has about 143 mg per ounce. That’s a good part of your daily calcium needs, which is important for healthy bones and teeth.
Mozzarella also has phosphorus (about 149 mg in part-skim and 100 mg in whole-milk per ounce), which teams up with calcium for strong bones. It’s a source of zinc (0.9 mg in part-skim; 0.8 mg in whole-milk per ounce), helping your immune system. Mozzarella gives you vitamin B12 (0.65 mcg per ounce), needed for healthy nerves and blood, plus selenium (about 4.6-4.8 mcg per ounce), and smaller amounts of other minerals and B vitamins.
| Nutrient (per 1 oz) | Part-Skim Mozzarella | Whole-Milk Mozzarella |
|---|---|---|
| Calories | 86 | 85 |
| Protein (g) | 7.4 | 6.3 |
| Total Fat (g) | 5.7 | 6.3 |
| Saturated Fat (g) | 3.6 | 3.7 |
| Carbohydrates (g) | 1.1 | 0.6 |
| Sodium (mg) | 150 | 178 |
| Calcium (mg) | 207 | 143 |
| Cholesterol (mg) | 15 | 22 |
| Phosphorus (mg) | 149 | 100 |
| Vitamin B12 (mcg) | 0.65 | 0.65 |
| Selenium (mcg) | 4.6 | 4.8 |
Comparing Whole Milk vs. Part Skim Nutritional Values
Picking between whole-milk and part-skim mozzarella comes down to your needs and preferences. Part-skim mozzarella usually has a bit less fat and calories than whole-milk, but often slightly more protein and calcium. The difference is not huge, and both have nutrition benefits. If you are watching your fat or calorie intake, part-skim is a good pick. If you want a creamier texture, whole-milk mozzarella also fits a healthy diet when eaten in proper amounts.
Health Benefits of Mozzarella Cheese
Mozzarella isn’t just tasty-it brings several health benefits thanks to its nutrients. Adding mozzarella to your meals can help in a number of ways.
Good Source of Protein for Muscle Health
Mozzarella is high in protein, which is important for building and fixing muscle. It helps you stay full longer, which might help with weight control. Protein also helps make enzymes, hormones, and supports your immune system.
Supports Strong Bones and Teeth
Mozzarella has lots of calcium and phosphorus, both needed for strong bones and teeth. Getting enough of these helps keep bones dense and may lower the chance of bone problems. Eating cheese may even help fight the bacteria that cause cavities. Zinc in mozzarella also helps with bone health.
Contains Probiotics for Gut Health
Some kinds of mozzarella, like fresh or unaged types, have probiotics-helpful bacteria that keep your digestive system running well. These probiotics help your body use nutrients and support a healthy gut. Eating fresh mozzarella with fruits and vegetables can make these benefits even better.
Lower Sodium and Saturated Fat Compared to Some Cheeses
Mozzarella has more water than hard cheeses, so it has less fat and sodium per serving than many. For example, mozzarella’s sodium is much lower than cheeses like feta and Parmesan. This makes it a better cheese option for those who need to pay attention to their fat or salt intake.
Possible Downsides and What to Watch Out For
Mozzarella is healthy for most people, but some need to pay attention to certain factors, especially if they have food sensitivities or need to watch their intake of certain nutrients.
Lactose Content and Dairy Sensitivities
Like all dairy, mozzarella contains lactose. People who have trouble digesting lactose might feel discomfort like bloating or gas after eating it. Fresh mozzarella usually has more lactose than aged cheeses. If you’re very sensitive, try lactose-free options or talk to a dietitian to find what works for you.
Saturated Fat and Heart Health
Mozzarella has less saturated fat than some cheeses, but whole-milk versions can still add up. Too much saturated fat can raise “bad” cholesterol. Portion control and an overall balanced diet help keep things in check.
Sodium Intake Management
Mozzarella still adds sodium to your diet, especially in larger servings. If you already eat a lot of processed foods, sodium can add up fast. For people with high blood pressure, keeping mozzarella servings moderate and reading food labels can be helpful.
How to Use Mozzarella in a Healthy Diet
Mozzarella’s light flavor and easy melt make it a great fit for many dishes. The goal is to eat the right amounts and pair it with other healthy foods.
Portion Sizes and Serving Tips
Stick to 1 ounce (about 28 grams) for a standard serving. For fresh mozzarella, slice off an amount about the size of two dice.
- Enjoy mozzarella in a Caprese salad with tomatoes and basil for vitamins and antioxidants.
- Melt it over whole-grain pasta or roasted veggies for extra protein.
- Add it to a homemade pizza on whole-wheat crust with lots of vegetables.
Pairing Mozzarella with Other Foods
To get the most nutrition, eat mozzarella with lots of vegetables, lean meats, or whole grains-not just by itself. For example:
- Add to a veggie omelet at breakfast.
- Melt on toast with avocado.
- Pair mozzarella sticks with fruit or cut veggies for a healthy snack.
This gives you protein and calcium from the cheese, plus fiber, vitamins, and minerals from the other foods.
Frequently Asked Questions about Mozzarella Nutrition
Is Mozzarella Good for Weight Loss?
Mozzarella can work for people watching their weight, mainly because it has protein, which helps you feel full. It’s calorie-dense, though-especially whole milk mozzarella-so eat it in small amounts and balance with plenty of fruits and vegetables. Choosing part-skim reduces fat and calories a bit.
How Does Mozzarella Compare to Other Cheeses?
Compared to many cheeses, mozzarella is moderate in fat and low in sodium, especially the part-skim version. It also melts well and has a mild taste, making it good for many recipes. While cheeses like cottage cheese or ricotta may be lower in fat, mozzarella still gives you good protein and minerals.
Is Fresh Mozzarella Healthier than Processed?
Fresh mozzarella is often a better pick because it’s made with simple ingredients and fewer additives. Processed cheese can have extra fillers or preservatives. Fresh mozzarella also sometimes has probiotics, which help your digestive health.
Is Mozzarella Safe for People with High Cholesterol?
Most people with high cholesterol can enjoy mozzarella in small portions, mainly part-skim versions. The saturated fat is moderate but keep an eye on your overall intake. Eating healthier overall-lots of vegetables, fruits, lean proteins-and having mozzarella occasionally is a good plan. Always check with a healthcare professional or dietitian if you have specific concerns.
Main Points about Mozzarella Nutrition
Mozzarella cheese is much more than just a topping. It gives you valuable protein, calcium, and other nutrients. It’s a flexible choice that fits many diets, especially if you control your serving sizes. With less sodium and fat than some other cheeses, mozzarella can help you enjoy the taste and benefits of cheese without going overboard on calories or certain nutrients.
Mozzarella offers protein for muscle health, calcium and phosphorus for bones, and even probiotics for gut health, especially in fresh types. Combine mozzarella with a variety of vegetables, fruits, and whole grains for the best results. Eat it in sensible portions to keep your meal plan balanced.
With its smooth texture and gentle flavor, mozzarella works in many dishes-whether on salads, pizza, or as a snack. Using it wisely and in moderation makes it a healthy part of most diets.
