Mozzarella
How Many Calories Are in Mozzarella? Nutrition Facts and Benefits
Mozzarella is a soft, mild-flavored cheese that originated in Italy, traditionally made from buffalo or cow’s milk. Known for its stretchy texture and creamy taste, it’s used fresh in salads (like Caprese), melted on pizzas, or added to sandwiches and pasta dishes. Its versatility and pleasant melt make it a staple in kitchens around the world.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 300 kcal | 2 g | 24 g | 22 g | 0 g | 600 mg |
| 2 | 1 serving (30 g) | 90 kcal | 0.6 g | 7.2 g | 6.6 g | 0 g | 180 mg |
Health Benefits of Mozzarella
- Rich in calcium, phosphorus, and vitamin B12, supporting bone and dental health.
- Provides high-quality complete protein that aids muscle repair and satiety.
- Fresh or part-skim varieties can be lower in sodium and calories compared to many aged cheeses.
- Some fresh, cultured mozzarellas may contain beneficial bacteria that support gut health.
- Typically lower in lactose than milk, making it easier to tolerate for some individuals.
Mozzarella Consumption Tips
- Choose fresh or part-skim mozzarella to reduce fat and sodium; always check labels.
- Pair with tomatoes, basil, and olive oil for a balanced plate rich in vitamins and healthy fats.
- Keep portions moderate (about 30 g/1 oz) to manage calories.
- Add to salads, whole-grain sandwiches, omelets, or roasted vegetables instead of heavy sauces.
- If packed in brine, pat dry before serving; opt for reduced-sodium options when possible.