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Mozzarella and tomato Calories
Provides protein and calcium; contains vitamin C from tomato
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mozzarella and tomato (150 g) has 255 calories. That works out to 170 calories per 100 g. It contains 6.1 g of carbs, 16.8 g of protein, 18.2 g of fat and 1.2 g of fiber. Its 1.4 µg of B12 covers 56% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mozzarella and tomato Nutrition Facts
Selected: 1 serving (medium) · 150 g
255
KCAL / 150G
Carbs
6.1g
· 2% DV
Protein
16.8g
· 34% DV
Fat
18.2g
· 23% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 26% · Fat 64%
Mozzarella and tomato nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 10.65 g | 53% |
| Trans fat | 0.45 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 16.8 g | 34% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Mozzarella and tomato?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 255 kcal |
| 1 piece (small) | 60 g | 102 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (small) | 100 g | 170 kcal |
| 1 cup (chopped) | 110 g | 187 kcal |
| 1 cup (diced) | 140 g | 238 kcal |
| 2 piece (medium) | 180 g | 306 kcal |
| 1 serving (large) | 220 g | 374 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Mozzarella and tomato
Is mozzarella and tomato the same as caprese salad?
Not exactly: mozzarella and tomato are the main ingredients of caprese salad, which traditionally also includes fresh basil, olive oil, and salt. You can serve the pair on its own or add those ingredients for a caprese-style dish.
What is the best mozzarella for mozzarella and tomato?
Fresh mozzarella is the best fit for mozzarella and tomato because its soft texture pairs well with ripe tomatoes. Cow’s-milk and buffalo-milk mozzarella both work; drain the cheese before slicing so excess liquid does not pool on the plate.
How do you make mozzarella and tomato salad?
To make mozzarella and tomato salad, slice both ingredients and arrange them on a plate, alternating the slices. Add olive oil, salt, and pepper, then finish with fresh basil just before serving.
How do you stop mozzarella and tomato from getting watery?
To keep mozzarella and tomato from getting watery, dry the tomatoes after washing and drain the mozzarella well. Salt draws moisture out of tomatoes, so season the dish shortly before serving rather than letting it sit dressed.
Can you make mozzarella and tomato ahead of time?
Yes, you can prepare mozzarella and tomato ahead, but store the sliced ingredients separately in the refrigerator for the best texture. Combine them and add oil and seasoning shortly before serving, since cut tomatoes release liquid over time.
What tomatoes work best with mozzarella and tomato?
Ripe, flavorful tomatoes that hold their shape when sliced work best with mozzarella. Large tomatoes are easy to layer on a platter, while cherry tomatoes make convenient bite-sized portions when paired with small pieces of mozzarella.
What can you serve with mozzarella and tomato?
Mozzarella and tomato pair well with crusty bread, grilled vegetables, or a simple green salad. For a fuller meal, serve them as a starter alongside pasta or grilled chicken rather than relying on the dish as the only component.
Can you cook mozzarella and tomato?
Yes, mozzarella and tomato can be baked together. The cheese melts and the tomatoes soften, so use a baking dish and serve the mixture soon after cooking; leaving it to stand can make the dish watery.
How should you store leftover mozzarella and tomato?
Store leftover mozzarella and tomato in a covered container in the refrigerator. If possible, keep the cheese and tomato separate to preserve their textures; once combined, the tomatoes soften and release liquid during storage.
Is mozzarella and tomato a good choice for a light meal?
Mozzarella and tomato can work as a light meal, especially when served with vegetables or a modest portion of bread. Add a more substantial side, such as beans or grains, if you want it to keep you satisfied for longer.
Mozzarella and tomato Vitamins & Minerals
Vitamins
B12
1.35µg · 56% DV
B2
0.33mg · 25% DV
Vitamin A
177µg · 20% DV
Biotin
4.65µg · 16% DV
Minerals
Phosphorus
330mg · 47% DV
Calcium
435mg · 44% DV
Selenium
13µg · 24% DV
Zinc
2.1mg · 19% DV
Sodium
360mg · 16% DV
Potassium ⭐
330mg · 10% DV
Mozzarella and tomato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mozzarella and tomato
To burn the 255 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Mozzarella and tomato?
Mozzarella and tomato brings together slices of mozzarella and ripe tomato in a simple dish associated with Italy, especially the caprese salad. It is often finished with olive oil and may include fresh basil and black pepper. Good, ripe produce and a flavourful oil do much of the work, so the preparation is usually kept uncomplicated.
The cheese is soft and mild, while tomato adds juiciness and a fresh, gently tangy contrast. In Italy it can be served as an antipasto or light meal; elsewhere, it also works as a summery lunch or side, with crusty bread. It provides protein and calcium, and the tomato contributes vitamin C. For a lighter plate, use olive oil sparingly and add extra tomato.
How Nutritious Is Mozzarella and tomato?
Nutrient density
High
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
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.
Is Mozzarella and tomato 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 and tomato Contain Allergens?
Contains these allergens:
Which Diets Is Mozzarella and tomato 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 and tomato Fat Profile
SATURATED
10.65g
MONOUNSATURATED
5.1g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.