Mozzarella cheese nutrition depends on which mozzarella you buy: fresh, low-moisture or part-skim. All three give about 6 to 7 g of protein per ounce. However, they differ in sodium, calcium and saturated fat more than most people expect.
Quick answer: One ounce (28 g) of whole-milk mozzarella has about 84 calories, 6.2 g protein, 6.2 g fat and 136 mg sodium. Low-moisture part-skim mozzarella, the kind sold for pizza, has about 83 calories but more calcium (195 mg) and more sodium (186 mg). Mozzarella is one of the lower-calorie, lower-saturated-fat cheeses. Pasteurised mozzarella is listed as safe in pregnancy by the NHS.
What Is Mozzarella?
Mozzarella is a southern Italian stretched-curd cheese, made by the pasta filata method. Cheesemakers heat the fresh curd in hot water, then stretch and knead it until it turns smooth and elastic. That stretching gives mozzarella its famous melt and pull.
Traditional mozzarella di bufala is made from water buffalo milk. In Italy, Mozzarella di Bufala Campana is a protected (PDO) product from Campania and nearby regions. Today, however, most mozzarella worldwide is made from cow’s milk, which Italians call fior di latte. For how mozzarella compares with other cheeses, see our pillar guide to eating cheese: benefits, risks and nutrition facts.
Mozzarella Cheese Nutrition Facts per Ounce
The table compares three USDA reference mozzarellas on the same 1 oz (28 g) basis.
| Per 1 oz (28 g) | Whole milk (fresh-style) | Low-moisture, whole milk | Low-moisture, part-skim |
|---|---|---|---|
| Calories | 84 | 89 | 83 |
| Protein | 6.2 g | 6.0 g | 6.7 g |
| Total fat | 6.2 g | 6.9 g | 5.5 g |
| Saturated fat (%DV) | 3.9 g (19%) | 4.4 g (22%) | 3.2 g (16%) |
| Carbohydrate | 0.7 g | 0.7 g | 1.6 g |
| Calcium (%DV) | 141 mg (11%) | 161 mg (12%) | 195 mg (15%) |
| Sodium (%DV) | 136 mg (6%) | 199 mg (9%) | 186 mg (8%) |
| Phosphorus (%DV) | 99 mg (8%) | 115 mg (9%) | 153 mg (12%) |
| Zinc (%DV) | 0.8 mg (7%) | 0.7 mg (6%) | 1.0 mg (9%) |
| Vitamin B12 (%DV) | 0.64 mcg (27%) | 0.20 mcg (9%) | 0.47 mcg (20%) |
| Potassium (%DV) | 21 mg (under 1%) | 21 mg (under 1%) | 53 mg (1%) |
Calories reconcile with the macros on every column (protein and carbs at 4 kcal per gram, fat at 9). For other cheeses on the same basis, our American cheese nutrition guide is a useful contrast: it carries more than twice the sodium per ounce.
Fresh vs Low-Moisture: Why the Numbers Differ
Most mozzarella nutrition pages quote one set of numbers. In reality, the three styles behave differently, and the differences point in surprising directions.
- Pizza mozzarella is saltier. Low-moisture whole-milk mozzarella has about 46% more sodium per ounce than the fresh-style entry (199 mg against 136 mg). So the shredded bag is not the low-salt choice many people assume.
- Part-skim has more calcium, not less. Removing some fat leaves more protein and minerals per ounce. As a result, part-skim gives the most calcium and phosphorus of the three.
- Calories barely move. All three sit between 83 and 89 calories per ounce. Saturated fat changes more: from 3.2 g to 4.4 g.
- Vitamin B12 varies widely. The USDA entries range from 9% to 27% of the daily value per ounce. That is a reminder that reference values are averages of samples, not guarantees for your brand.
In short, pick by your priority. Fresh-style mozzarella is lowest in sodium. Part-skim is highest in calcium and lowest in saturated fat. For label reading tips, see how to read nutrition labels.
Mozzarella Cheese Nutrition Label Explained
On a US label, check three lines first. Sodium tells you how salty the cheese is. Saturated fat shows the %DV against 20 g. Calcium is now listed in milligrams as well as %DV. In the UK and EU, compare the per-100 g column, since portion sizes differ by brand.
Health Benefits of Mozzarella That Hold Up
1. Protein in a lower-calorie cheese
An ounce gives 6 to 7 g of protein for under 90 calories. By comparison, cheddar gives 6.4 g for about 113 calories. That makes mozzarella an easy way to add protein to salads, sandwiches and vegetables.
2. Calcium and phosphorus for bones
Mozzarella provides 11 to 15% of the calcium daily value per ounce. It also supplies phosphorus, which works alongside calcium in bone. However, hard cheeses such as parmesan carry more calcium per ounce.
3. Vitamin B12
Whole-milk mozzarella can supply around a quarter of the B12 daily value per ounce. B12 is found mainly in animal foods, so dairy can help people who eat little meat. Still, people on a vegan diet will need other sources.
4. Less saturated fat than most full-fat cheeses
Part-skim mozzarella has 3.2 g of saturated fat per ounce, against 5.3 g in cheddar. If you are cutting saturated fat for your cholesterol, mozzarella is a practical swap. Our guide to cholesterol-lowering foods covers the wider diet.
Mozzarella Claims: Where the Evidence Stands
| Claim | Where it stands |
|---|---|
| Mozzarella is a good source of protein | Supported. About 6 to 7 g per ounce. |
| Mozzarella supports bone health | Supported in part. It gives 11 to 15% of the calcium DV per ounce, less than hard cheeses. |
| Mozzarella is an excellent source of biotin | Not supported. NIH lists cheese as a minor source, about 1% of the biotin DV per ounce for cheddar. |
| Mozzarella helps manage blood sugar in diabetes | Not supported. It is low in carbohydrate, but that does not make it a treatment. |
| Mozzarella potassium offsets sodium | Not supported. It has about 1% of the potassium DV per ounce, and more sodium than potassium. |
| Riboflavin in mozzarella helps prevent cancer | Not supported. |
| Niacin in mozzarella prevents diabetes and arthritis | Not supported. USDA lists only trace niacin. |
| Zinc in mozzarella supports weight loss | Not supported. It supplies 6 to 9% of the zinc DV per ounce. |
| Fresh mozzarella boosts immunity with probiotics | Not established. Mozzarella is rarely tested or labelled for live probiotic strains. |
| Mozzarella is a low-sodium cheese | Partly. Fresh-style is lower than cheddar; low-moisture is similar to cheddar. |
Mozzarella Safety: Pregnancy, Listeria and Sodium
The NHS lists pasteurised mozzarella among the soft cheeses that are safe in pregnancy. In the US, FDA and CDC advice focuses on choosing pasteurized cheese and on avoiding queso fresco-type cheeses unless heated to 165F (74C). Because mozzarella is a fresh, high-moisture cheese, the CDC point that soft cheeses are more likely to be contaminated than hard ones still applies. So check the label says pasteurized, keep it sealed and cold, and eat it by the use-by date.
Burrata and stracciatella are richer fresh cheeses made with mozzarella and cream. The same rule applies: choose pasteurised versions. If you are pregnant, an older adult or have a weakened immune system, avoid any mozzarella or burrata made from raw milk unless it is cooked until steaming hot. Our eating cheese safety guide sets out US and UK rules side by side.
On sodium, US labels use a 2,300 mg daily value. In the UK, adults are advised to eat no more than 6 g of salt a day. One ounce of fresh-style mozzarella has about 0.34 g of salt, and low-moisture about 0.5 g. That is modest, but pizza and pasta add more. If you are watching blood pressure, see how to lower blood pressure naturally. Anyone with a milk allergy should avoid mozzarella, since it contains milk proteins.
7 Types of Mozzarella
- Fresh mozzarella (fior di latte): soft cow’s-milk balls, often sold in liquid. Eat within a few days of opening.
- Mozzarella di bufala: made from water buffalo milk. The Campania version carries PDO protection. Check its own label for nutrition, since USDA reference data covers cow’s-milk mozzarella.
- Low-moisture mozzarella: the firmer block or shredded cheese used on pizza. It keeps longer and browns well, but it is saltier.
- Smoked mozzarella (affumicata): mozzarella smoked for a brown rind and smoky flavour.
- Burrata: a mozzarella shell filled with stracciatella and cream. Higher in fat than plain mozzarella.
- Stracciatella: shreds of fresh mozzarella soaked in cream, the filling of burrata.
- Bocconcini and perline: small bite-size balls (perline are the tiniest), common in Caprese salad.
How to Use Mozzarella in a Balanced Diet
Mozzarella works well with tomatoes, leafy greens, beans and whole grains. A Caprese salad with olive oil fits neatly into a Mediterranean diet meal plan. Meanwhile, if you want more calcium with less fat, a glass of milk is worth comparing; see our whole milk nutrition facts.
Mozzarella Cheese Nutrition FAQs
One ounce (28 g) of mozzarella has about 83 to 89 calories, depending on the type. USDA data give 84 for whole-milk fresh-style, 89 for low-moisture whole milk and 83 for low-moisture part-skim.
Per ounce, mozzarella has fewer calories, less saturated fat and usually less sodium than cheddar, with similar protein. Cheddar has slightly more calcium than fresh mozzarella. Both can fit a balanced diet.
Fresh mozzarella is soft and moist and is eaten within days. Low-moisture mozzarella is firmer, keeps longer and melts well on pizza. In USDA data, low-moisture whole-milk mozzarella has about 46 percent more sodium per ounce.
Yes, if it is pasteurised. The NHS lists pasteurised mozzarella as safe in pregnancy. Avoid raw-milk mozzarella or burrata unless it is cooked until steaming hot, and keep fresh mozzarella cold and in date.
Not compared with most cheeses. One ounce has about 136 to 199 mg of sodium, or 6 to 9 percent of the US daily value. Feta and parmesan have roughly twice as much per ounce.
Not reliably. Most mozzarella is not tested or labelled for live probiotic strains. If live cultures matter to you, look for a product that states them on the label.
Yes, fairly. USDA data list about 0 to 1 g of sugars per 100 g of mozzarella. Many people with lactose intolerance tolerate it in normal portions, but it is not suitable for a milk allergy.
Part-skim mozzarella has the least saturated fat and the most calcium and protein per ounce of the three USDA types. It is slightly saltier than fresh-style mozzarella, so check the sodium line on the label.
Related Reading
- Eating Cheese: Benefits, Risks and Nutrition Facts by Type
- Cottage Cheese Nutrition: Protein, Sodium and Health Benefits
- American Cheese Nutrition: Calories, Fat and Sodium by Brand
- Whole Milk Nutrition Facts: Calories, Fat, Protein and How It Compares
Sources
- USDA FoodData Central, SR Legacy: mozzarella whole milk (FDC 170845), mozzarella whole milk low-moisture (170846), mozzarella low-moisture part-skim (171244), cheddar (173414).
- US FDA. Daily Value on the Nutrition and Supplement Facts Labels. fda.gov
- NIH Office of Dietary Supplements. Biotin: Fact Sheet for Health Professionals. ods.od.nih.gov
- NHS. Foods to avoid in pregnancy. nhs.uk
- CDC. How Listeria Spreads: Soft Cheeses and Raw Milk. cdc.gov
- US FDA. Queso Fresco-type Cheeses: Consumer Guidance. fda.gov
- Food Standards Scotland. Salt. foodstandards.gov.scot
- NIDDK. Eating, Diet and Nutrition for Lactose Intolerance. niddk.nih.gov
Disclaimer: This article is for general information and is not a substitute for advice from your doctor, midwife or registered dietitian. Read more about our editorial process.
Last reviewed and rewritten November 2026.
