1 slice (medium) of Mozzarella cheese (28 g) has 78 calories. That works out to 280 calories per 100 g. It contains 0.6 g of carbs, 6.2 g of protein, 5.8 g of fat and 0 g of fiber. Its 0.4 µg of B12 covers 19% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.

What is Mozzarella cheese?

Associated with Italy’s southern Campania region, mozzarella cheese is a fresh, mild cheese traditionally made from water buffalo milk, though cow’s milk versions are now common. Its soft, springy texture and milky moisture make it easy to tear into pieces rather than slice neatly.

It melts smoothly on pizza and works just as well in salads, sandwiches, or served with tomatoes and basil. Its gentle, creamy flavour pairs easily with brighter ingredients, which is why it suits everyday meals across many cuisines. Mozzarella cheese provides protein and calcium, while its fat content makes it fairly substantial. For a lighter plate, serve a modest amount with fresh vegetables, or add it to a salad alongside beans or grains.

Mozzarella cheese Nutrition Facts

Selected: 100 g

280

KCAL / 100G

Carbs

2.2g

· 1% DV

Protein

22g

· 44% DV

Fat

20.6g

· 26% 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 31% · Fat 66%

Mozzarella cheese Vitamins & Minerals

Vitamins

B12

1.6µg · 67% DV

0.38mg · 29% DV

Vitamin A

220µg · 24% DV

Biotin

2.5µg · 8% DV

Minerals

Calcium

505mg · 51% DV

Phosphorus

350mg · 50% DV

Zinc

3mg · 27% DV

Sodium

620mg · 27% DV

How Nutritious Is Mozzarella cheese?

Nutrient density

High

60/ 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

42/ 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.

Mozzarella cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.6

Low

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

How to Burn Off Mozzarella cheese

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 Mozzarella cheese 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 cheese 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 Mozzarella cheese 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

Mozzarella cheese Fat Profile

SATURATED

13.1g

MONOUNSATURATED

5.1g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 5.7:1

Above the ideal 4:1 (5.7:1).

Compare Mozzarella cheese

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Mozzarella cheese vs Tulum Cheese90 kcal fewer per 100 g

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Foods Similar to Mozzarella cheese

🥒

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 Mozzarella cheese

What is mozzarella cheese made from?

Mozzarella cheese is made from milk, traditionally water-buffalo milk and commonly cow’s milk today. The milk is curdled, the curds are heated and stretched, and the cheese is shaped into balls or blocks.

What is the difference between fresh mozzarella cheese and low-moisture mozzarella cheese?

Fresh mozzarella cheese is soft, moist, and mild, and is usually sold in liquid. Low-moisture mozzarella cheese is firmer, easier to grate, and releases less water when heated, so it is often chosen for pizza.

Which mozzarella cheese is best for pizza?

Low-moisture mozzarella cheese is usually best for pizza because it melts evenly without releasing as much water as fresh mozzarella. If you use fresh mozzarella cheese, drain and pat it dry first to help keep the crust from turning soggy.

How is mozzarella cheese traditionally made?

Mozzarella cheese is traditionally made by stretching warm, acidified curds until they become smooth and elastic. The curds are then shaped, often into balls, and cooled; this stretching process gives mozzarella its characteristic tender, stringy texture.

How long does mozzarella cheese last after opening?

Fresh mozzarella cheese is best eaten soon after opening and should be kept refrigerated in its liquid in a covered container. Follow the package’s use-by guidance, and discard it if it develops an off smell, unusual color, or a slimy surface.

Can mozzarella cheese be frozen?

Yes, mozzarella cheese can be frozen, especially if you plan to use it cooked. Freezing can make it crumbly or watery after thawing, so thaw it in the refrigerator and use it on pizza or in baked dishes rather than serving it fresh.

Why does fresh mozzarella cheese make pizza watery?

Fresh mozzarella cheese contains more moisture than the low-moisture kind, and some of that liquid comes out in a hot oven. Drain and pat the cheese dry before adding it, or use less of it to avoid a wet pizza crust.

Can mozzarella cheese be eaten without cooking?

Yes, mozzarella cheese is ready to eat without cooking and works well in salads, sandwiches, and snacks. Keep fresh mozzarella refrigerated, serve it with clean utensils, and return leftovers to the refrigerator promptly.

Is mozzarella cheese healthy?

Mozzarella cheese provides protein and calcium and can fit into a balanced diet. It also contains fat, and its salt content varies by product, so consider your overall portions if you eat cheese frequently.

Can you eat mozzarella cheese during pregnancy?

Yes, mozzarella cheese made with pasteurized milk is generally safe to eat during pregnancy. Avoid mozzarella made from unpasteurized milk, and keep fresh mozzarella refrigerated because soft, moist cheeses need careful handling.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026