Calories in Mozzarella Cheese: Nutritional facts for Mozzarella Cheese Types

A 100g (3.5 oz) serving of whole milk mozzarella cheese contains 299 calories. A 100g (3.5 oz) serving of part-skim mozzarella cheese provides 254 calories. Fresh mozzarella cheese (100g) contains 240-280 calories depending on the brand and moisture content; for example, BelGioioso Fresh Mozzarella has 250 calories per 100g. Low-moisture mozzarella (100g) contains 318 calories.

One kilogram (1000g, 35.27 oz) of whole milk mozzarella cheese contains 2990 calories. One kilogram (1000g, 35.27 oz) of part-skim mozzarella cheese provides 2540 calories. One kilogram (1000g, 35.27 oz) of fresh mozzarella cheese contains 2400-2800 calories.

The calorie content of one slice of mozzarella cheese depends on its weight and type. A typical slice of whole milk mozzarella cheese (1 oz or 28.35g) contains 85 calories. A slice of part-skim mozzarella cheese (1 oz or 28.35g) provides 72 calories. A slice of fresh mozzarella (1 oz or 28.35g) contains 70-80 calories; for instance, a 1 oz slice of BelGioioso Fresh Mozzarella has 71 calories.

Mozzarella cheese provides some health benefits like supporting bone strength and offering high-quality protein due to its rich concentration of calcium, phosphorus, and complete proteins derived from milk. A list of the health benefits of mozzarella cheese are shown below:

• Source of Calcium: Mozzarella cheese is packed with calcium, a mineral essential for building and maintaining strong bones and teeth, as well as for nerve function, muscle contraction, and blood clotting. (Heaney, R.P., 2006, "Bone health").
• Good Source of High-Quality Protein: It provides a significant amount of high-quality protein, containing all the essential amino acids necessary for muscle repair, growth, and overall bodily functions. (Paddon-Jones, D. & Rasmussen, B.B., 2009, "Dietary protein recommendations and the prevention of sarcopenia").
• Rich in Phosphorus: Alongside calcium, mozzarella is a good source of phosphorus, which works in tandem with calcium to support bone health and is also a key component of cell membranes and energy production.
• Provides Vitamin B12: Mozzarella cheese contains Vitamin B12, crucial for nerve function, the formation of red blood cells, and DNA synthesis, helping to prevent certain types of anemia.
• Source of Other Important Nutrients: It also contributes other beneficial nutrients such as zinc (important for immune function and wound healing), selenium (an antioxidant), and Vitamin A (important for vision and immune function).
• May Contribute to Dental Health: Cheese consumption, including mozzarella, can stimulate saliva flow and contains calcium and phosphorus, which may help protect tooth enamel and reduce the risk of dental caries. (Kashket, S. & Zero, D.T., 2006, "The Efficacy of an Intraoral Device to Deliver Fluoride and Other Therapeutic Agents to the Teeth").

Mozzarella cheese has been known to cause some unwanted effects like high saturated fat content and notable sodium levels due to its composition as a dairy product and its production process. A list of the downsides of mozzarella cheese are shown below:

• High in Saturated Fat (especially whole milk varieties): Whole milk mozzarella cheese is high in saturated fat. Diets rich in saturated fat can contribute to increased levels of LDL (bad) cholesterol, which is a risk factor for heart disease. (American Heart Association, "Saturated Fat"). Part-skim versions offer a lower-fat alternative.
• Sodium Content: Mozzarella cheese contains a significant amount of sodium, added during the cheesemaking process for flavor, texture, and preservation. A 100g serving of whole milk mozzarella can have over 600mg of sodium. High sodium intake is linked to increased blood pressure and cardiovascular issues. (He, F.J. & MacGregor, G.A., 2013, "Salt reduction lowers cardiovascular risk: meta-analysis of outcome trials"). Fresh mozzarella often has lower sodium than low-moisture varieties.
• Calorie-Dense: Due to its fat and protein content, mozzarella cheese is calorie-dense. While it provides valuable nutrients, overconsumption can contribute to excessive calorie intake and potential weight gain if not balanced within an overall dietary plan.
• Lactose Content Can Cause Issues for Intolerant Individuals: As a dairy product, mozzarella cheese contains lactose. Individuals with lactose intolerance may experience digestive symptoms such as bloating, gas, diarrhea, and abdominal discomfort after consuming it, though mozzarella generally has less lactose than fresh milk.
• Potential for Dairy Allergy: Some individuals may have an allergy to milk proteins (casein or whey) found in mozzarella cheese, which can trigger allergic reactions varying in severity.

Yes, mozzarella cheese can be good for you when consumed in moderation as part of a varied and balanced diet. It is a good source of several important nutrients, including high-quality protein, calcium, phosphorus, Vitamin B12, and zinc, which are beneficial for bone health, muscle function, and overall metabolism. (Gaucheron, F., 2005, "The minerals of milk"). The protein in mozzarella can contribute to satiety. However, it's also important to consider that whole milk mozzarella is high in saturated fat and sodium, and it is calorie-dense. Choosing part-skim or fresh mozzarella can offer a healthier profile with less fat. (Huth, P.J. & Park, K.M., 2012, "Influence of dairy product and milk fat consumption on cardiovascular disease risk: a review of the evidence"). For individuals who are not lactose intolerant or allergic to dairy, incorporating moderate amounts of mozzarella into meals can be a nutritious choice.

Yes, mozzarella cheese can be a healthy component of a diet if chosen wisely and eaten in moderation. It offers significant nutritional benefits, being a rich source of protein, calcium, and phosphorus, which are vital for bone health and muscle development. (Weaver, C.M., 2014, "Dairy and bone health"). It also provides Vitamin B12 and other micronutrients. Part-skim mozzarella is a healthier option than whole milk mozzarella as it contains less saturated fat and fewer calories while retaining much of its protein and calcium content. Fresh mozzarella often has lower sodium compared to the low-moisture packaged varieties. However, even part-skim mozzarella contains sodium and saturated fat, so portion control is important to avoid excessive intake of these components, which can have negative health implications if overconsumed. (O'Neil, C.E., et al., 2011, "Nutrient contribution of total and different types of dairy foods to the diets of US children and adolescents"). Its healthiness depends on the type, portion size, and the overall dietary pattern it is part of.

The calorie content of mozzarella cheese varies significantly based primarily on its moisture content and milk fat percentage. Low-moisture mozzarella, which is often used for pizzas and has less water, is more calorie-dense. Whole milk low-moisture mozzarella contains 299 to 318 calories per 100g, while the part-skim version of low-moisture mozzarella is lower, ranging from 254 to 280 calories per 100g due to its reduced fat content. Fresh mozzarella (often called Fior di Latte when made from cow's milk), which has a much higher moisture content, is generally lower in calories than the low-moisture types, typically providing 240 to 280 calories per 100g. Buffalo mozzarella (Mozzarella di Bufala), made from richer water buffalo milk, can be slightly higher in calories and fat than cow's milk fresh mozzarella, often falling in the 250 to 300 calories per 100g range. Burrata, with its creamy stracciatella filling, is among the highest in calories for fresh types, around 280 to 320 calories per 100g, due to the added cream. Smoked mozzarella will have a calorie count similar to its unsmoked base (fresh or low-moisture). String cheese, typically a part-skim low-moisture mozzarella, has calories in that category, around 270-300 per 100g.

Cooking methods that involve adding significant amounts of fat or breading, or those that cause substantial moisture loss without adding other ingredients, will change mozzarella cheese macros the most from its original state. Deep-frying mozzarella (as in mozzarella sticks) significantly increases the fat and carbohydrate content (from breading) and thus total calories of the mozzarella macros. Baking mozzarella as part of a dish like lasagna or pizza doesn't drastically change the macros of the cheese itself per 100g, but the overall dish's macros are altered by other ingredients. Melting mozzarella causes a physical change but doesn't alter its core macronutrient composition per gram unless significant oiling out occurs and is removed. If fresh mozzarella is grilled or baked until it loses a lot of moisture, its nutrient density per 100g will increase (more protein, fat, and calories per 100g of the cooked, now drier, product), even if no ingredients are added. Conversely, adding mozzarella to a very watery sauce or soup might lead to some minor leaching of soluble components, but this is less common for changing the core mozzarella cheese macros significantly compared to frying or intense dehydration.

The origin of mozzarella cheese is firmly rooted in Southern Italy, specifically in the region of Campania, dating back to at least the 12th century, although some accounts suggest even earlier beginnings. It was traditionally made from the rich milk of the Italian Mediterranean water buffalo (Mozzarella di Bufala Campana), which thrived in the marshy lands of the region. The name "mozzarella" is believed to derive from the Neapolitan dialect verb "mozzare," meaning "to cut off" or "to tear," referring to the traditional method of hand-shaping the cheese by tearing pieces from the larger curd mass.

At first, mozzarella was a locally consumed fresh cheese due to its high moisture content and limited shelf life. Its production was often a daily affair on farms. The process involves heating milk curds in hot water, then stretching and kneading them to achieve the characteristic smooth, elastic, and layered texture. A classic dish that truly highlights the unique qualities of fresh mozzarella is the "Insalata Caprese" (Caprese Salad). This simple yet iconic salad, originating from the island of Capri, features slices of fresh mozzarella, ripe tomatoes, and fresh basil, often drizzled with olive oil and seasoned with salt and pepper. The Caprese salad showcases mozzarella's delicate milky flavor, soft texture, and its beautiful contrast with the acidity of the tomatoes and the fragrance of basil, embodying the fresh, vibrant flavors of Italian cuisine. The protection of "Mozzarella di Bufala Campana" under the European Union's Protected Designation of Origin (PDO) scheme underscores its historical and cultural significance to its region of origin.