Mozzarella Cheese: Calories, Nutrition and Health Benefits
ChatGPT 
Claude 
AI Mode 
Perplexity Creamy Italian cheese packed with protein, calcium, and versatile flavor for muscle building and bone health.
Quick Nutrition Facts
Per 100g (3.5 oz)
| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 28g |
| Carbohydrates | 3g |
| Fiber | 0g |
| Sugars | 1g |
| Fat | 17g |
| Saturated Fat | 11g |
| Calcium | 505mg |
| Sodium | 627mg |
| Phosphorus | 354mg |
| Vitamin B12 | 1.1mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Mozzarella provides 28g protein and 50% of daily calcium needs per 100g. Fresh mozzarella is lower in calories and sodium than aged varieties. The high protein content makes it excellent for muscle building and satiety during weight loss.
Myth Busters
MYTH #1: All Cheese Is Bad for Weight Loss
TRUTH: Mozzarella is one of the better cheeses for weight loss. At 280 calories per 100g, it's significantly lower than cheddar (403 kcal) or parmesan (431 kcal). The high protein (28g) increases satiety and preserves muscle during calorie deficit. Portion control is key - stick to 30-50g servings.
MYTH #2: Cheese Has No Nutritional Value
TRUTH: Mozzarella is nutrient-dense with 505mg calcium (50% DV), 28g complete protein, vitamin B12, phosphorus, zinc, and riboflavin. Fresh mozzarella also contains probiotics from fermentation that support gut health. Far from empty calories, cheese provides essential nutrients in concentrated form.
MYTH #3: Low-Fat Cheese Is Always Healthier
TRUTH: Part-skim mozzarella (254 calories) saves 26 calories per 100g versus whole milk version but may have slightly less vitamin A and taste satisfaction. The fat in cheese helps absorb calcium and fat-soluble vitamins. Unless strictly limiting calories, moderate full-fat portions often lead to better satiety and diet adherence.
MYTH #4: Cheese Causes High Cholesterol
TRUTH: While mozzarella contains saturated fat (11g per 100g), recent research shows dairy fat doesn't increase heart disease risk as previously thought. The calcium, protein, and probiotics may actually support cardiovascular health. Focus on overall diet quality rather than avoiding cheese entirely.
MYTH #5: Fresh Mozzarella Is Same As Regular Mozzarella
TRUTH: Fresh mozzarella (stored in water/brine) is softer, higher in moisture, lower in calories and sodium than low-moisture/aged versions used on pizza. Fresh mozzarella has milder flavor, better digestibility, and more probiotics. They're nutritionally different products - fresh is generally healthier.
MYTH #6: Eating Cheese Before Bed Causes Nightmares
TRUTH: No scientific evidence supports this old wives' tale. However, high-fat foods like cheese may cause indigestion or acid reflux if eaten immediately before lying down. The tryptophan in cheese may actually support sleep. Give 2-3 hours between eating cheese and bedtime for comfort.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 280 calories, 28g protein promotes fullness and preserves muscle. Lower calorie than most cheeses. Use part-skim version (254 cal), limit to 30-50g portions. |
| Muscle Gain |  | Excellent protein source with 28g per 100g, complete amino acid profile, calcium for muscle contraction, easy to add to meals for extra calories and protein. |
| Diabetes Management | | Only 3g carbs, 28g protein stabilizes blood sugar, virtually zero glycemic impact. Excellent protein source for diabetic meal planning. |
| PCOS Management | | Low carb (3g), high protein supports insulin sensitivity and satiety. Calcium may improve hormone balance. Choose part-skim to reduce saturated fat. Watch portions (30-50g). |
| Pregnancy Nutrition | | Rich in calcium (505mg) for fetal bone development, protein for growth, vitamin B12. Safe when made from pasteurized milk. |
| Viral/Flu Recovery | | High protein for immune function and tissue repair, easy to digest, zinc for immunity. However, some may experience mucus increase - individual tolerance varies. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Mozzarella Cheese
Understanding how mozzarella affects blood glucose shows why it's excellent for diabetes management and stable energy.
Typical Glucose Response Curve
*This chart shows typical blood glucose response when eating mozzarella with vegetables. Minimal impact due to low carbs and high protein. Individual responses may vary. Not medical advice.*
Why Mozzarella Is Blood Sugar Friendly
Mozzarella has virtually no glycemic impact due to minimal carbs (3g) and high protein (28g) that stabilizes blood sugar:
- 🥗 Pair with fiber-rich vegetables - Tomatoes, leafy greens, cucumber create complete low-GI meals
- 🫓 Add to whole grain crackers - Protein balances carbs from crackers for steady energy
- 🥙 Include in balanced meals - Combine with complex carbs, healthy fats, and vegetables
- 🍕 Pizza tip - Use fresh mozzarella on thin crust with vegetable toppings to minimize glycemic load
Best strategy: Mozzarella makes excellent snacks or meal components for diabetes management, low-carb diets, and sustained energy without blood sugar spikes.
Cultural Significance
Mozzarella originated in southern Italy in the 12th century, traditionally made from water buffalo milk (mozzarella di bufala) in the Campania region.
In Italy:
- PDO (Protected Designation of Origin) status for Mozzarella di Bufala Campana since 1996
- Essential ingredient in Margherita pizza (created 1889 for Queen Margherita)
- Eaten fresh within days of production, stored in its own whey or brine
- Traditional pasta filata (stretched curd) technique passed through generations
- Symbol of Italian culinary craftsmanship and quality
Global Impact:
- Pizza industry's most important ingredient (billions of dollars annually)
- Caprese salad (mozzarella, tomatoes, basil) is globally recognized Italian dish
- Americans consume over 10 pounds of mozzarella per person annually
- Modern variations: smoked mozzarella, buffalo mozzarella, burrata (cream-filled)
- Veggie and vegan alternatives now available worldwide
Compare & Substitute
Mozzarella vs Similar Cheeses (Per 100g)
| Nutrient | 🧀 Mozzarella | 🧀 Paneer | 🧀 Cheddar | 🧀 Feta |
|---|---|---|---|---|
| Calories | 280 kcal | 265 kcal | 403 kcal | 264 kcal |
| Carbs | 3g | 1.2g | 1.3g | 4g |
| Fiber | 0g | 0g | 0g | 0g |
| Protein | 28g | 18g | 25g | 14g |
| Fat | 17g | 21g | 33g | 21g |
| Saturated Fat | 11g | 13g | 21g | 15g |
| Calcium | 505mg (50% DV) | 480mg | 721mg | 493mg |
| Sodium | 627mg | 18mg | 621mg | 1,116mg |
| Best For | Muscle building | Indian cooking | High calcium | Mediterranean |
Frequently Asked Questions
Is mozzarella cheese good for weight loss?
Fresh mozzarella can support weight loss in moderation. At 280 calories per 100g, it's lower than aged cheeses like cheddar (403 kcal) or parmesan (431 kcal). The high protein (28g) promotes fullness and preserves muscle during calorie deficit.
Weight loss tips: Choose part-skim mozzarella (254 calories per 100g); limit portions to 30-50g (84-140 calories); pair with vegetables for fiber and volume; use fresh mozzarella instead of processed cheese; track portions carefully as cheese is calorie-dense.
Protein-rich foods like mozzarella increase satiety better than high-carb snacks of equal calories.
Can diabetics eat mozzarella cheese?
Yes, mozzarella is excellent for diabetics. With only 3g carbs per 100g and 28g protein, it has virtually no glycemic impact. The high protein helps stabilize blood sugar levels.
Best practices for diabetics: Choose fresh or part-skim mozzarella; limit to 30-50g portions to control saturated fat; always pair with non-starchy vegetables (fiber); avoid pizza or dishes with high-carb accompaniments; watch sodium content if you have blood pressure concerns; make it part of balanced low-carb meals.
Low-carb, high-protein foods improve glycemic control in type 2 diabetes. Always consult your healthcare provider for personalized recommendations.
How much protein is in mozzarella cheese?
Mozzarella cheese contains 28 grams of protein per 100g (about 8g per 30g slice or 1 oz). This is complete protein with all nine essential amino acids, making it excellent for muscle building and repair.
Protein comparison: 100g mozzarella (28g protein) equals 4 large eggs (24g), 120g chicken breast (30g), or 1.5 scoops protein powder (30-35g). For athletes and fitness enthusiasts, mozzarella is a convenient way to boost protein intake in meals or snacks.
What are the main health benefits of mozzarella cheese?
Key Benefits:
- Bone Health: 505mg calcium (50% DV) plus phosphorus (354mg) and vitamin K support strong bones and teeth
- Muscle Building: 28g complete protein supports muscle growth, repair, and maintenance
- Weight Management: High protein increases satiety and preserves lean mass during calorie restriction
- Blood Sugar Control: Minimal carbs (3g) with high protein stabilizes glucose levels
- Gut Health: Fresh mozzarella contains probiotics from fermentation process
- Nutrient Density: Rich in B vitamins (B12, riboflavin), zinc, selenium for energy and immunity
- Lower Sodium: Fresher than aged cheeses (627mg vs 1000+ mg in many hard cheeses)
Is fresh mozzarella healthier than regular mozzarella?
Yes, fresh mozzarella (stored in water or brine) is generally healthier than low-moisture or aged varieties:
Fresh Mozzarella Advantages:
- Lower in calories (280 vs 300+ kcal per 100g for low-moisture)
- Lower in sodium (627mg vs 800+ mg in aged versions)
- Higher moisture content makes it more filling per calorie
- Contains probiotics when traditionally made
- Better digestibility due to softer texture and shorter aging
- Milder flavor without added salt or preservatives
Regular/Low-Moisture Mozzarella:
- Better melting quality for pizza and baking
- Longer shelf life (weeks vs days for fresh)
- More concentrated protein per gram due to less water
Recommendation: Choose fresh mozzarella for salads, caprese, and eating plain. Use low-moisture for cooking when melting quality matters. Both are nutritious; fresh is slightly better for health.
Can lactose intolerant people eat mozzarella cheese?
Many lactose intolerant people tolerate mozzarella better than milk, though tolerance varies individually. Fresh mozzarella has less lactose (1-2g per 100g) than milk (12-13g per 240ml) due to fermentation and whey removal.
Why mozzarella may be tolerated:
- Most lactose removed with whey during cheese-making
- Fermentation by bacteria breaks down lactose
- Smaller serving sizes reduce lactose load (30g cheese vs 240ml milk)
- Aged cheeses have even less lactose (if tolerance allows)
Best approach: Start with small portions (20-30g), choose aged or harder cheeses if very sensitive, take lactase enzyme supplements if needed, monitor individual symptoms. If you experience bloating, gas, or discomfort, you may need to avoid or strictly limit cheese.
Consult a healthcare provider or dietitian for personalized guidance.
How much mozzarella cheese should I eat per day?
General Guidelines:
- 30-50g daily (1-1.5 oz) - Most healthy adults for balanced nutrition without excess calories or saturated fat
- 20-30g daily - Weight loss or strict calorie control (56-84 calories, 5.6-8.4g protein)
- 50-75g daily - Athletes, muscle gain, or higher calorie needs (140-210 calories, 14-21g protein)
Avoid excess: More than 75-100g daily provides too much saturated fat (11g per 100g), sodium (627mg), and calories. The American Heart Association recommends limiting saturated fat to 5-6% of total calories.
Important: Balance with other protein sources (chicken, fish, legumes). Use fresh or part-skim mozzarella to reduce saturated fat. Pair with vegetables and whole grains for complete nutrition. Track intake with NutriScan app to see how mozzarella fits your personal goals.
Should I choose whole milk or part-skim mozzarella?
Choose based on your health goals and calorie needs:
Part-Skim Mozzarella (Better for most):
- Lower calories (254 vs 280 per 100g)
- Less saturated fat (10g vs 11g)
- Still high in protein (24-28g)
- Better for weight loss, heart health concerns
- Slightly lower in vitamin A
Whole Milk Mozzarella (Choose if):
- Not restricting calories or saturated fat
- Prefer richer flavor and creamier texture
- Need higher calorie density (athletes, underweight)
- Better fat absorption of vitamins A, D, E, K
Recommendation: Most people benefit from part-skim for fewer calories and less saturated fat with minimal protein difference. If eating small portions (30g), the calorie difference is minimal (76 vs 84 calories), so choose based on taste preference.
Similar Nutritious Foods
Explore More Nutrition Tools & Resources
Best Protein Supplements for Women
Contador de Calorías Activado por Voz - Di tus Comidas y Rastrea Nutrición Sin Manos — 2025
Contador de Calorías para Comida Española - Información Nutricional Instantánea — 2025
Generador Lista de Compras Keto
Generador Lista de Compras Mensual
Guía Proteína Primer Trimestre
Guía Proteína Segundo Trimestre
Guía Proteína Tercer Trimestre
Plan de Dieta para Ganar Peso España
Plan de Dieta para Hombres de 40 Años