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Mozzarella (unsalted) Calories
Unsalted, fresh cheese, low sodium, good source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Mozzarella (unsalted) Nutrition Facts
Selected: 100 g
280
KCAL / 100G
Carbs
2g
· 3%
Protein
19.5g
· 28%
Fat
21g
· 69%
Fiber
0g
Mozzarella (unsalted) Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B2
0.35mg · 27% DV
Vitamin A
230µg · 26% DV
B5
0.5mg · 10% DV
Minerals
Calcium
505mg · 51% DV
Phosphorus
350mg · 50% DV
Zinc
3mg · 27% DV
Selenium
13µg · 24% DV
Mozzarella (unsalted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mozzarella (unsalted) 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 (unsalted) Contain Allergens?
Contains these allergens:
Which Diets Is Mozzarella (unsalted) 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
— Not suitable
Low FODMAP
— Not suitable
Mozzarella (unsalted) Fat Profile
SATURATED
13.5g
MONOUNSATURATED
5.5g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 5.7:1
Above the ideal 4:1 (5.7:1).
Foods Similar to Mozzarella (unsalted)
Mozzarella (unsalted) — Frequently Asked Questions
Does cooking unsalted mozzarella change its nutrition a lot?
Cooking mainly changes moisture, texture, and melt rather than removing its protein or fat. Long, high-heat cooking can make it firmer or oilier, but it does not suddenly become a different food nutritionally.
Why is unsalted mozzarella sometimes so watery?
Mozzarella is a fresh cheese, so it naturally holds a lot of moisture. Draining it well and patting it dry before using it helps prevent soggy salads, sandwiches, and pizza.
Is unsalted mozzarella good for pizza?
Yes, especially if your toppings are already salty and you want better balance. For the best result, drain it first and avoid very thick slices so excess moisture does not pool on the crust.
How long does unsalted mozzarella keep after opening?
After opening, keep it refrigerated and tightly covered, ideally in its liquid if it came packed that way. If it develops a sour smell, slimy surface, or obvious discoloration, it should be discarded.
Can you freeze unsalted mozzarella?
Yes, but freezing usually changes the texture and makes it more crumbly or watery after thawing. It is usually better in cooked dishes after freezing than in fresh salads.
What foods pair well with unsalted mozzarella?
Tomatoes, basil, olive oil, roasted vegetables, and crusty bread are classic matches. It also works well with fruit such as peaches or melon when you want a mild, creamy contrast.
Is unsalted mozzarella better before or after a workout?
Because it is relatively high in fat, it may feel heavy right before training if eaten alone. After training, it often works better as part of a meal with a carbohydrate source such as bread, potatoes, or fruit.
How does unsalted mozzarella compare with cheddar or other aged cheeses?
Mozzarella is usually milder, moister, and more delicate in flavor than aged cheeses. If you want a softer dairy taste and a better melt without a sharp bite, mozzarella is often the better choice.
Can people with lactose intolerance eat unsalted mozzarella?
Not always comfortably, because it is still a dairy food and lactose is not necessarily absent. Tolerance varies a lot, so portion size and individual sensitivity matter.
Does “minimally processed” mean you can eat as much unsalted mozzarella as you want?
No. Minimally processed describes how the food is made, not whether portion size stops mattering; unsalted mozzarella still provides substantial fat along with protein, so it is best treated as one part of a balanced meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.