Nutrition for Mozzarella Cheese

Calories, Protein, Vitamins and More


image of mozzarella cheese source

Mozzarella Cheese Nutrition Summary

One cup of mozzarella cheese (114 grams or 0.3 lb) contains 363 calories and 24.6 grams of protein. Mozzarella cheese consist of 48% water, 3% carbohydrates, 22% protein, and 25% fat.

Mozzarella cheese is an excellent source of many nutrients, including protein, Vitamin A, calcium and Vitamin B12. It also contains significant amounts of riboflavin, zinc, phosphorus and selenium.

In one cup of mozzarella cheese:

  • Calories: 363
  • Protein: 24.6 g
  • Sugar: 1.2 g
  • Fat: 28.1 g, (Saturated: 17.7 g)
  • Cholesterol: 101.5 mg
  • Sodium: 809.4 mg
There is no significant amounts of dietary fiber in mozzarella cheese.

See the Mozzarella Cheese Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cheese, mozzarella, whole milk, low moisture.

Calories in Mozzarella Cheese

Mozzarella cheese has 363 calories per cup or 318 calories for every 100 grams. Most of its calories are from fat and protein.

70 percent of calories in mozzarella cheese are from fat, 27% of calories are from protein and 3% of calories are from carbohydrates.

Calories from Carbs

A small portion, or 3% the calories in mozzarella cheese are from carbohydrates. The carbs in mozzarella cheese are mostly in the form of sugar (100%).

  • Sugar: 1.2 g
There is no significant amounts of dietary fiber or starch in mozzarella cheese.

Calories from Fat

The majority, or 70% of the calories in mozzarella cheese are from fat. Mozzarella cheese is high in total fat, with 28.1 grams or 44% of recommended daily values per cup. Mozzarella Cheese is cholestrol free. Most of the fat in mozzarella cheese are saturated and it contains a high amount of saturated fat, about 100% of recommended daily values:

  • Total fat: 28.1 g
  • Saturated fat: 17.7 g
  • Monounsaturated fat: 8 g
  • Polyunsaturated fat: 0.9 g
There is no significant amounts of cholestrol in mozzarella cheese.

Omega-3 and Omega-6 in Mozzarella Cheese

Mozzarella cheese is a source of healthy omega-3 fatty acids, containing a total of 0.24 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.24 g
Also a good source of omega-6 fatty acids, every cup of mozzarella cheese contains a total of 0.7 grams of omega-6. In addition, a large portion of the omega-6 in mozzarella cheese comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.65 g
The omega-6 to omega-3 ratio in mozzarella cheese is 2.7: 1.

Calories Similar to Mozzarella Cheese

Some other dairy or egg products with similar calories to mozzarella cheese by weight:


Protein in Mozzarella Cheese

An excellent source of protein, a single cup of mozzarella cheese contains 49% of recommended daily values or 24.6 grams of protein. In addition, mozzarella cheese is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 24.62 g
  • Tryptophan: 0.34 g
  • Threonine: 0.94 g
  • Isoleucine: 1.18 g
  • Leucine: 2.4 g
  • Lysine: 2.5 g
  • Methionine: 0.69 g
  • Phenylalanine: 1.28 g
  • Valine: 1.54 g
  • Histidine: 0.93 g

Protein Similar to Mozzarella Cheese

Some other dairy or egg products with similar amounts of protein to mozzarella cheese by weight:

Vitamins and Minerals in Mozzarella Cheese

An good source of many nutrients, mozzarella cheese contains abundant amounts of Vitamin A, calcium and Vitamin B12. In fact, a single cup of mozzarella cheese contains 66% of recommended daily values or 655.5 mg of calcium. Also an excellent source of Vitamin A, a single cup of mozzarella cheese contains 32% of recommended daily values or 224.6 ug of Vitamin A.

Vitamins in mozzarella cheese (1 cup):
  • Vitamin a: 224.6 ug
  • Riboflavin: 0.3 mg
  • Niacin: 0.1 mg
  • Vitamin b6: 0.1 mg
  • Vitamin e: 0.2 mg
  • Folate: 9.1 ug
  • Vitamin b12: 0.8 ug
  • Vitamin k: 2.9 ug
Minerals in mozzarella cheese (1 cup):
  • Calcium: 655.5 mg
  • Potassium: 85.5 mg
  • Iron: 0.2 mg
  • Magnesium: 23.9 mg
  • Zinc: 2.8 mg
  • Selenium: 18.4 ug
  • Phosphorus: 469.7 mg
  • Choline: 17.1 mg
There is no significant amounts of copper, manganese, thiamin, pantothenic acid or vitamin c in mozzarella cheese.

Similar to Mozzarella Cheese for Calcium

Here are some other dairy or egg products with similarly abundant amounts of calcium to mozzarella cheese:

Flavonoids and Carotenoids in Mozzarella Cheese [3]

Mozzarella cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of mozzarella cheese:

  • beta-carotene: 72 ug

Mozzarella Cheese Nutrition Chart

Mozzarella Cheese:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Mozzarella Cheese in Cooking

Mozzarella cheese is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of mozzarella cheese.

Friends and Relatives of Mozzarella Cheese

Foods commonly cooked with mozzarella cheese: Other similar relatives:


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