100 g of Burrata has 280 calories. It contains 2 g of carbs, 15 g of protein, 22 g of fat and 0 g of fiber. Its 1.2 µg of B12 covers 50% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Burrata?

Burrata is a fresh cheese from Puglia in southern Italy. Its mozzarella-like outer pouch is filled with soft shreds of cheese and cream, so cutting into it releases a rich, spoonable centre.

Mild and milky in flavour, it is supple outside and luxuriously creamy within. In Italy, it is often served simply with ripe tomatoes, olive oil and bread, or added to salads; elsewhere it makes an easy starter or a finishing touch for grilled vegetables. Burrata provides protein, but its creamy filling also makes it relatively rich in fat. Pair it with plenty of greens and fresh vegetables for a lighter plate, and serve bread alongside for dipping.

Burrata Nutrition Facts

Selected: 100 g

280

KCAL / 100G

Carbs

· 1% DV

Protein

15g

· 30% DV

Fat

22g

· 28% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 3% · Protein 23% · Fat 74%

Burrata Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

Vitamin A

250µg · 28% DV

0.35mg · 27% DV

0.5mg · 10% DV

Minerals

Phosphorus

260mg · 37% DV

Calcium

350mg · 35% DV

Sodium

350mg · 15% DV

Selenium

8µg · 15% DV

How Nutritious Is Burrata?

Nutrient density

Medium

45/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

35/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Burrata Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Burrata

To burn the 280 calories in 100 g:

🚶

69min

Walking (5 km/h)

🏃

29min

Running (8 km/h)

🚴

38min

Cycling

🏊

33min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Burrata Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Burrata Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Burrata Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Burrata Fat Profile

SATURATED

14g

MONOUNSATURATED

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Burrata

🧀vs🥒

Burrata vs Tzatziki220 kcal more per 100 g

→🧀vs🧀

Burrata vs Cheddar Cheese122 kcal fewer per 100 g

→🧀vs🧀

Burrata vs Tulum Cheese90 kcal fewer per 100 g

→🧀vs🥛

Burrata vs Milk216 kcal more per 100 g

→

Foods Similar to Burrata

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Burrata

What is burrata cheese?

Burrata is a fresh Italian cheese made as a mozzarella-like pouch filled with stracciatella, a mixture of shredded cheese and cream. When you cut it open, the soft filling spills out, giving it a much creamier center than mozzarella.

How is burrata different from mozzarella?

Burrata has a mozzarella-style outer shell with a creamy filling of stracciatella inside, while mozzarella is usually solid throughout. That filling makes burrata softer and richer, so it is often served as the centerpiece rather than sliced like ordinary mozzarella.

How do you eat burrata?

Eat burrata fresh, either chilled briefly or brought close to room temperature, and cut it open just before serving. Spoon the creamy center onto crusty bread, tomatoes, or greens; a little olive oil and black pepper are simple accompaniments.

What does burrata taste like?

Burrata tastes mild, milky, and fresh, with a richer, creamier center than its mozzarella-like exterior. Its gentle flavor works especially well with ripe tomatoes, peaches, grilled vegetables, or crusty bread rather than strongly flavored sauces.

What goes well with burrata?

Burrata pairs well with ripe tomatoes, stone fruit, basil, olive oil, and toasted bread. For a more substantial plate, serve it with grilled vegetables or prosciutto, adding the cheese at the end so its delicate filling stays cool and creamy.

Can you cook burrata?

Yes, but burrata is best added after cooking because prolonged heat makes its creamy filling run and can toughen the outer layer. Tear it over hot pasta, pizza, or roasted vegetables just before serving for a warm dish with a cool, creamy topping.

How long does burrata last in the fridge after opening?

Opened burrata is best eaten the same day because its fresh, creamy filling deteriorates quickly. If you need to keep some, cover it in a sealed container with its original liquid and refrigerate it; discard it if its smell or appearance changes.

Can you freeze burrata?

You can freeze burrata, but thawing often makes its creamy center watery and its texture less smooth. It is not a good choice for fresh salads or cheese boards afterward; frozen burrata is better used in a cooked dish where texture matters less.

Is burrata safe to eat during pregnancy?

Burrata made with pasteurized milk is generally suitable during pregnancy when kept refrigerated and eaten fresh. Avoid burrata made from unpasteurized milk, since fresh cheeses can carry harmful bacteria; check the package or ask the seller how the milk was treated.

Can you use burrata instead of mozzarella?

You can use burrata instead of mozzarella when you want a creamier result, but it is not a like-for-like swap. Its filling can make a dish wetter, so add it after baking or cooking rather than using it as a firm, sliceable topping.

Have another question about Burrata?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026