Mozzarella: Calories, Nutrition Facts, and Health Benefits (2026)

Mozzarella contains 84 calories per 1 oz (28 g), with 6.2 g of protein, 0.6 g of carbs, and 6.3 g of fat. It is notable for its calcium content, providing 141 mg per serving, and has a glycemic load of 0.

This page provides an overview of mozzarella's nutritional profile, focusing on its calories and key nutrients per serving. Additionally, it examines its benefits and how it fits into various dietary goals.

Mozzarella Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the detailed composition of mozzarella per 1 oz (28 g) and per 100 g.

Values are for 1 oz (28 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	84	300	4%
Protein	6.2 g	22.2 g	12%
Carbohydrates	0.6 g	2.2 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.3 g	1.0 g	-
Fat	6.3 g	22.4 g	8%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	21 mg	76 mg	0%
Saturated Fat	3.7 g	13.2 g	18%
Calcium	141 mg	505 mg	11%
Sodium	176 mg	627 mg	8%

About 3% of mozzarella calories come from carbohydrates, 30% from protein and 67% from fat.

Mozzarella by Health Goal

The by-goal ratings section evaluates mozzarella based on common dietary objectives, helping you understand its suitability for different health goals.

Goal	Rating	Why
Weight loss	Good	84 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 0 per serving
Bone health	Good	Provides 141 mg calcium (11% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Fair	Modest protein at 6.2 g per serving

Mozzarella and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Mozzarella has a glycemic load of about 0 per serving, so it has minimal effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Mozzarella Compares to Other Dairy and Alternatives

In the comparison table, mozzarella is analyzed alongside other dairy products and alternatives to highlight its nutritional standing.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Mozzarella	300	22.2	22.4	505
Cheddar Cheese	403	22.9	33.3	710
Parmesan	431	38.5	29.0	1184
Feta Cheese	264	14.2	21.3	493

Mozzarella Myths, Checked

Fresh and low-moisture mozzarella are the same , Misleading. Fresh mozzarella has more water and fewer calories per ounce than the low-moisture pizza type.

Mozzarella is fat-free , False. Whole-milk mozzarella has about 6 g fat per ounce.

How to Track Mozzarella

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log mozzarella accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of mozzarella?

One ounce of mozzarella contains 84 calories, making it a relatively low-calorie cheese option. This can fit well into various dietary plans when consumed in moderation.

Is mozzarella good for weight loss?

Mozzarella can be a good choice for weight loss due to its lower calorie content and high protein, which may help with satiety. However, portion control is important.

Can people with diabetes eat mozzarella?

People with diabetes can include mozzarella in their diet as it has a glycemic load of 0, meaning it does not significantly impact blood sugar levels.

How much protein is in mozzarella?

Mozzarella provides 6.2 g of protein per 1 oz (28 g), making it a good source of this essential nutrient, which is important for muscle maintenance and overall health.

Is mozzarella high in sugar?

Mozzarella is low in sugar, containing only 0.3 g per serving. This makes it a suitable option for those looking to reduce sugar intake.

Is mozzarella healthier than cheddar?

Mozzarella is generally considered healthier than cheddar in terms of lower calories and fat content, though both cheeses offer unique nutritional benefits.

Key Takeaways

• Mozzarella has 84 calories per 1 oz (28 g).
• It contains 6.2 g of protein per serving.
• Mozzarella has a low carbohydrate content of 0.6 g.
• Each serving provides 141 mg of calcium.
• It contains 3.7 g of saturated fat.
• Mozzarella has a glycemic load of 0, making it diabetes-friendly.