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Mozzarella Calories
Soft, fresh Italian cheese, popular in pizza and salads
CALORIES
GI
POTASSIUM
FIBER
Mozzarella Nutrition Facts
Selected: 100 g
280
KCAL / 100G
Carbs
2.5g
· 4%
Protein
18g
· 27%
Fat
20g
· 69%
Fiber
0g
Mozzarella Vitamins & Minerals
Vitamins
B12
2.3µg · 96% DV
B2
0.33mg · 25% DV
Vitamin A
210µg · 23% DV
Biotin
2.5µg · 8% DV
Minerals
Calcium
505mg · 51% DV
Phosphorus
350mg · 50% DV
Sodium
620mg · 27% DV
Selenium
14µg · 25% DV
Mozzarella Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mozzarella 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 Mozzarella Contain Allergens?
Contains these allergens:
Which Diets Is Mozzarella Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Mozzarella Fat Profile
SATURATED
13g
MONOUNSATURATED
5.5g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Foods Similar to Mozzarella
Mozzarella — Frequently Asked Questions
Is mozzarella the same as fresh cheese?
Mozzarella is a type of fresh cheese traditionally stretched in hot water, which gives it its characteristic soft, elastic texture. Not all fresh cheeses behave the same way when melted or baked.
Why does mozzarella make pizza watery?
Fresh mozzarella contains a lot of moisture, which can release during baking. Drain it well and pat it dry before using it, especially on thin-crust pizza.
When should mozzarella be added to pizza?
Fresh mozzarella often works best when added during the last few minutes of baking, limiting excess moisture loss. Low-moisture shredded mozzarella is better suited to longer baking times.
Can mozzarella be frozen?
Yes, but thawed mozzarella may become more rubbery, crumbly, and watery. It is usually best used after freezing in cooked dishes such as pizza, pasta bakes, or toasties rather than salads.
How long does mozzarella last after opening?
Keep opened mozzarella refrigerated in a sealed container, ideally covered by its packing liquid if it is fresh mozzarella. It is best eaten within a few days for optimal quality, while following the package instructions.
Should I discard the liquid in fresh mozzarella packaging?
No. The liquid helps keep fresh mozzarella moist and preserves its texture. Store the cheese in the liquid in the refrigerator, and discard it if the liquid develops an off smell or unusual appearance.
What foods pair well with mozzarella?
Tomatoes, basil, olive oil, roasted vegetables, and whole-grain bread are natural pairings. Adding mozzarella to vegetables, beans, or lean protein can make a meal more satisfying and varied.
Is mozzarella good after a workout?
Mozzarella provides protein, so it can be part of a post-workout meal. Pair it with a carbohydrate source and produce, such as in a tomato sandwich or grain bowl, for a more complete recovery meal.
Is it bad to eat mozzarella at night?
Eating mozzarella at night is not inherently harmful; overall portion size and your personal digestion matter more. People prone to reflux may feel better avoiding rich or fatty foods close to bedtime.
Can people with lactose intolerance eat mozzarella?
Mozzarella may be easier for some people to tolerate than higher-lactose dairy foods, but it is not lactose-free. Individual tolerance varies, so start with a small amount or choose a lactose-free alternative if needed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.