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Fresh mozzarella cheese Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fresh mozzarella cheese (50 g) has 131 calories. That works out to 262 calories per 100 g. It contains 1.6 g of carbs, 8.8 g of protein, 9.8 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 29% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fresh mozzarella cheese Nutrition Facts
Selected: 1 piece (medium) · 50 g
131
KCAL / 50G
Carbs
1.6g
· 1% DV
Protein
8.8g
· 18% DV
Fat
9.8g
· 13% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 27% · Fat 68%
Fresh mozzarella cheese nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 6.05 g | 30% |
| Trans fat | 0.3 g | |
| Sodium | 187 mg | 8% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 8.8 g | 18% |
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 Medium Fresh mozzarella cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 131 kcal |
| 1 piece (mini) | 28 g | 73 kcal |
| 1 ounce (small) | 28.4 g | 74 kcal |
| ½ cup (diced) | 56 g | 147 kcal |
| 1 serving (medium) | 75 g | 197 kcal |
| 100 g | 100 g | 262 kcal |
| 1 cup (diced) | 112 g | 293 kcal |
| 1 piece (large) | 125 g | 328 kcal |
| 1 piece (jumbo) | 200 g | 524 kcal |
Calculated from 262 calories per 100 g.
Frequently Asked Questions About Fresh mozzarella cheese
How do you serve fresh mozzarella cheese?
Fresh mozzarella cheese is best served drained and at cool room temperature. Slice or tear it over tomatoes, salads, or bread, and add it just before serving so its moisture does not water down the other ingredients.
Can you use fresh mozzarella cheese instead of regular mozzarella on pizza?
Yes, fresh mozzarella cheese can replace low-moisture mozzarella on pizza, but it releases more water as it bakes. Drain it well, pat it dry, and use small pieces to help keep the crust from becoming soggy.
How long does fresh mozzarella cheese last after opening?
Fresh mozzarella cheese is best eaten soon after opening and kept refrigerated in its original liquid in a covered container. Follow the package’s use-by guidance, and discard it if it develops an unusual smell, appearance, or texture.
Can you freeze fresh mozzarella cheese?
Yes, fresh mozzarella cheese can be frozen, but freezing often makes it less smooth and more crumbly after thawing. Use thawed mozzarella in cooked dishes rather than expecting it to have the same texture in a salad.
What is the difference between fresh mozzarella cheese and burrata?
Fresh mozzarella cheese is a soft cheese with a fairly even texture, while burrata has a mozzarella shell filled with cream and shredded curds. Burrata is richer and spills its creamy filling when cut.
Does fresh mozzarella cheese melt well?
Yes, fresh mozzarella cheese melts and can become stretchy, especially on hot dishes. Its high moisture can leave liquid behind, so drain and dry it before baking when you want a less watery result.
Is fresh mozzarella cheese made from cow’s milk or buffalo milk?
Fresh mozzarella cheese can be made from either cow’s milk or water buffalo milk. Buffalo-milk mozzarella is often richer, but the milk source varies by product, so look for it on the package if it matters to you.
Why is fresh mozzarella cheese stored in water?
Fresh mozzarella cheese is stored in liquid to help keep its soft texture and moisture. Drain the liquid before serving or cooking, and keep any leftover cheese covered in its original liquid in the refrigerator.
How is fresh mozzarella cheese made?
Fresh mozzarella cheese is made by curdling milk, then heating and stretching the curds until they form a smooth, elastic mass. The cheese is shaped into balls and kept in liquid to retain moisture.
Can you eat the liquid in fresh mozzarella cheese packaging?
The liquid in fresh mozzarella cheese packaging is not usually served as a drink; it mainly keeps the cheese moist. Drain it for most recipes, though some cooks use a little in dough or other cooking preparations.
Fresh mozzarella cheese Vitamins & Minerals
Vitamins
B12
0.7µg · 29% DV
B2
0.14mg · 11% DV
Vitamin A
87µg · 10% DV
Biotin
1µg · 3% DV
Minerals
Phosphorus
177mg · 25% DV
Calcium
253mg · 25% DV
Selenium
8.5µg · 15% DV
Zinc
1.46mg · 13% DV
Sodium
187mg · 8% DV
Potassium ⭐
38mg · 1% DV
Fresh mozzarella cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh mozzarella cheese
To burn the 131 calories in 1 piece (medium) (50 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 Fresh mozzarella cheese?
Fresh mozzarella cheese is the soft, mild version of mozzarella, traditionally associated with southern Italy. The curd is stretched and shaped, then kept in water so it stays moist. Its milky flavour and tender, slightly springy texture make it easy to slice or tear.
In Italy it is often served with ripe tomatoes, basil and olive oil, or added to salads and sandwiches. Elsewhere, it works just as well on toast or alongside grilled vegetables. With 17.5 g of protein per 100 g, it contributes protein as well as calcium; pair it with vegetables and crusty bread for a simple, satisfying meal.
How Nutritious Is Fresh mozzarella cheese?
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 Fresh 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 Fresh mozzarella cheese Contain Allergens?
Contains these allergens:
Which Diets Is Fresh mozzarella cheese 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
Fresh mozzarella cheese Fat Profile
SATURATED
6.05g
MONOUNSATURATED
2.75g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.