Caprese salad vs mozzarella: which is healthier?
Caprese salad is more nutrient-dense, scoring 33/100 against 18/100 for mozzarella. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Caprese salad
157 kcal per 100 g. 1 starter plate: 170 g
Higher scoreMozzarella
299 kcal per 100 g. 1 oz: 28 g
Which to pick for your goal
- Fewer caloriesCaprese salad157 vs 299 kcal per 100 g
- More proteinMozzarella8.6 vs 22 g per 100 g
- More fiberCaprese salad0.7 vs 0 g per 100 g
- Less sugarMozzarella1.5 vs 0 g per 100 g
- More potassiumCaprese salad170 vs 76 mg per 100 g
- Less saturated fatCaprese salad5.6 vs 14 g per 100 g
Nutrition side by side
| Nutrient | Caprese salad, 100 g | Mozzarella, 100 g | Caprese salad, 170 g | Mozzarella, 28 g |
|---|---|---|---|---|
| Calories | 157 kcal | 299 kcal | 267 kcal | 84 kcal |
| Protein | 8.6 g | 22 g | 15 g | 6.2 g |
| Carbohydrates | 3.2 g | 2.4 g | 5.4 g | 0.7 g |
| Sugars | 1.5 g | 0 g | 2.6 g | 0 g |
| Fiber | 0.7 g | 0 g | 1.3 g | 0 g |
| Fat | 12 g | 22 g | 21 g | 6.2 g |
| Saturated fat | 5.6 g | 14 g | 9.6 g | 3.9 g |
| Vitamin C | 8.2 mg | 0 mg | 14 mg | 0 mg |
| Vitamin A | 93 µg | 179 µg | 158 µg | 50 µg |
| Potassium | 170 mg | 76 mg | 289 mg | 21 mg |
| Iron | 0.4 mg | 0.4 mg | 0.7 mg | 0.1 mg |
| Calcium | 191 mg | 505 mg | 325 mg | 141 mg |
| Magnesium | 15 mg | 20 mg | 25 mg | 5.6 mg |
| Sodium | 291 mg | 486 mg | 494 mg | 136 mg |
Last updated . Scores use the HowHealthyIs Score method.