Nutrition for Mozzarella Cheese

Calories, Protein, Vitamins and More


image of mozzarella cheese source

Mozzarella Cheese Nutrition Summary

One ounce of mozzarella cheese (28.4 grams) contains 90 calories and 6.1 grams of protein. Mozzarella cheese consist of 48% water, 3% carbohydrates, 22% protein, and 25% fat.

Mozzarella cheese is an excellent source of a few nutrients, including Vitamin A and calcium. It also contains significant amounts of protein and phosphorus.

In one ounce of mozzarella cheese:

  • Calories: 90
  • Protein: 6.1 g
  • Sugar: 0.3 g
  • Fat: 7 g, (Saturated: 4.4 g)
  • Cholesterol: 25.2 mg
  • Sodium: 201.3 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 90 calories per ounce or 317 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: 0.3 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 7 grams or 11% of recommended daily values per oz. Mozzarella Cheese is cholestrol free. Most of the fat in mozzarella cheese are saturated:

  • Total fat: 7 g
  • Saturated fat: 4.4 g
  • Monounsaturated fat: 2 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholestrol in mozzarella cheese.

Omega-6 in Mozzarella Cheese

A good source of omega-6 fatty acids, every ounce of mozzarella cheese contains a total of 0.2 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: 0.16 g

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 ounce of mozzarella cheese contains 12% of recommended daily values or 6.1 grams of protein. In addition, mozzarella cheese is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 6.12 g
  • Tryptophan: 0.09 g
  • Threonine: 0.23 g
  • Isoleucine: 0.29 g
  • Leucine: 0.6 g
  • Lysine: 0.62 g
  • Methionine: 0.17 g
  • Phenylalanine: 0.32 g
  • Valine: 0.38 g
  • Histidine: 0.23 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 nutrients, mozzarella cheese contains abundant amounts of Vitamin A and calcium. In fact, a single ounce of mozzarella cheese contains 16% of recommended daily values or 163 mg of calcium. Also an excellent source of Vitamin A, a single ounce of mozzarella cheese contains 8% of recommended daily values or 55.8 ug of Vitamin A.

Vitamins in mozzarella cheese (1 oz):
  • Vitamin a: 55.8 ug
  • Riboflavin: 0.1 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin e: 0.1 mg
  • Folate: 2.3 ug
  • Vitamin b12: 0.2 ug
  • Vitamin k: 0.7 ug
Minerals in mozzarella cheese (1 oz):
  • Calcium: 163 mg
  • Potassium: 21.3 mg
  • Iron: 0.1 mg
  • Magnesium: 6 mg
  • Zinc: 0.7 mg
  • Selenium: 4.6 ug
  • Phosphorus: 116.8 mg
  • Choline: 4.3 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 ounce of mozzarella cheese:

  • beta-carotene: 18 ug

Mozzarella Cheese Nutrition Chart

Mozzarella Cheese:

( - g )

calories
KCAL %
carbohydrates
G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
protein
G %
cholesterol MG
Vitamin A
UG %
Vitamin D
IU %
calcium
MG %
iron
MG %
magnesium
MG %
potassium
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin B12
UG %
Vitamin K
UG %
Vitamin E
MG %
histidine
G %
isoleucine
G %
leucine
G %
lysine
G %
methionine
G %
phenylalanine
G %
threonine
G %
tryptophan
G %
valine
G %
choline
MG %
manganese
MG %
Water G
sodium
MG %
zinc
MG %
phosphorus
MG %
copper
MG %
selenium
UG %
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:


get Nutrition for food

Food item missing