How healthy is mozzarella?
Is mozzarella healthy? Yes, in moderate portions. Mozzarella scores 16/100 on the HowHealthyIs Score: 100 g provides 299 kcal, 22 g protein and 505 mg calcium. Mozzarella has a little less fat and salt than many cheeses and is a good source of calcium and protein. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Mozzarella ranks higher than 16% of them.
Counts in favor (% daily value per 100 kcal)
- Protein15%
- Calcium13%
- Vitamin A7%
- Magnesium2%
- Iron1%
- Potassium1%
- Vitamin E0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat23%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 38 minus 30 = 8. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in mozzarella?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 299 kcal | 84 kcal | |
| Protein | 22 g | 6.2 g | 12% |
| Carbohydrates | 2.4 g | 0.7 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 22 g | 6.2 g | 8% |
| Saturated fat | 14 g | 3.9 g | 19% |
| Vitamins | |||
| Vitamin A | 179 µg | 50 µg | 6% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.2 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 505 mg | 141 mg | 11% |
| Iron | 0.4 mg | 0.1 mg | 1% |
| Potassium | 76 mg | 21 mg | 0% |
| Magnesium | 20 mg | 5.6 mg | 1% |
| Sodium | 486 mg | 136 mg | 6% |
Source: USDA FoodData Central, "Cheese, mozzarella, whole milk" (FDC 170845). Values rounded.
Why is mozzarella good for you?
- 6.2 g protein in 1 oz, 12% of the daily value. Protein contributes to the maintenance of muscle mass.
- 141 mg calcium in 1 oz, 11% of the daily value. Calcium is needed for the maintenance of normal bones.
Good ways to use it
- Salads with tomato
- Pizza and pasta in moderate amounts
What should you watch out for?
- Still high in saturated fat by weight; pizza servings can be heavy.
Which dairy foods and eggs score higher?
Other dairy foods and eggs with more nutrition per calorie. Variety matters more than picking one winner.