Mozzarella Cheese Nutrition Facts and Health Benefits | Fitness Diet

The Nutrition Profile of Mozzarella Cheese

Mozzarella is one of the most popular cheeses in the world. This mild, white cheese has a smooth, elastic texture that makes it ideal for recipes like pizza, lasagna, and caprese salad. But many people wonder - just how many calories are in mozzarella cheese?

The calorie content of mozzarella can vary depending on factors like the milk used to produce it, whether it's fresh or low moisture, whole milk or part skim. However, according to the USDA, one ounce (about 28g) of whole milk mozzarella contains approximately:

• 85 calories
• 6 grams of fat
• 6 grams of protein
• Less than 1 gram of carbohydrates

How Mozzarella Compares to Other Cheeses

Mozzarella is lower in calories and fat than many other popular cheeses. For example, cheddar, Swiss, Monterey Jack and Brie all contain over 100 calories and at least 9 grams of fat per ounce. Mozzarella is also lower in calories than other fresh Italian cheeses like ricotta and mascarpone.

However, some cheeses are comparable or even lower in calories than mozzarella, such as:

• Cottage cheese: 81 calories, 2g fat per ounce
• Parmesan: 111 calories, 7g fat per ounce
• Part-skim mozzarella: 60 calories, 4.5g fat per ounce

Low Moisture vs Fresh Mozzarella

There are two main varieties of mozzarella cheese - high moisture (fresh) and low moisture. Fresh mozzarella contains more water, giving it a softer, creamier texture. Low moisture mozzarella is firmer and often used for shredding.

In terms of calories and fat, fresh mozzarella tends to be higher than low moisture. According to CalorieKing, one ounce of whole milk fresh mozzarella contains about:

• 100 calories
• 8 grams fat

While one ounce of low moisture, whole milk mozzarella has around:

• 75 calories
• 5 grams fat

If choosing fresh mozzarella for caprese salad or on pizza, be mindful that the calories can add up more quickly compared to low moisture varieties.

Tips for Enjoying Mozzarella on a Healthy Diet

Mozzarella can be part of a healthy diet when enjoyed in moderation. Here are some tips for keeping calories under control:

Stick to Reasonable Serving Sizes

While mozzarella is lower in calories than many cheeses, it's still easy to overdo it. Pay attention to recommended serving sizes, which are generally 1-2 ounces of cheese per day.

Choose Part-Skim or Low Moisture Varieties

Opting for part-skim rather than whole milk mozzarella can slash calories and fat. Low moisture mozzarella also tends to be lower in calories than fresh. Shredded mozzarella labeled as part-skim is a good option.

Use it to Flavor Dishes

Add small amounts of mozzarella to boost flavor and nutrition in dishes like omelets, grain bowls, salads and sandwiches. Use it as a topping rather than the main ingredient.

Pay Attention to Other Ingredients

Breaded and fried mozzarella sticks or cheese-stuffed fried ravioli can contain significantly more calories than plain mozzarella. Be mindful of these extra ingredients.

Health Benefits of Mozzarella

When enjoyed as part of a healthy diet, mozzarella offers several important nutrients and health benefits, including:

High in Protein

Mozzarella is an excellent source of protein, containing about 6 grams per one ounce serving. Protein helps build muscles, bones and skin as well as supporting the immune system.

Source of Calcium

Mozzarella made from cow or goat's milk is high in calcium, providing about 15-20% of the recommended daily value per ounce. Getting enough calcium can promote bone strength and prevent osteoporosis.

Contains Probiotics

Mozzarella, especially fresh varieties, contain beneficial live bacteria called probiotics. Consuming probiotics can support digestive and immune system health.

Rich in Vitamin B12

Mozzarella cheese provides a significant amount of vitamin B12, a nutrient important for red blood cell formation, brain function, and DNA synthesis.

Is Mozzarella Suitable for Keto and Low Carb Diets?

Mozzarella can be an excellent choice as part of a ketogenic or other low carb high fat diet. With less than 1 gram of digestible carb per ounce, mozzarella has almost no effect on blood sugar or insulin levels.

People following the keto diet aim to get about 70-80% of calories from fat. Mozzarella contributes beneficial fats and protein rather than carbs.

Just be mindful of portion sizes. While mozzarella may be low carb, it's still easy to overdo calories eating large amounts of cheese.

Keto-Friendly Ways to Enjoy Mozzarella

Here are some delicious low carb recipes featuring mozzarella cheese:

• Caprese salad with fresh mozzarella, tomatoes and basil
• Chicken crust pizza with tomato sauce and melted mozzarella
• Zucchini lasagna rolls filled with mozzarella and ricotta
• Baked mozzarella sticks seasoned with Italian spices
• Cloud bread made from egg whites, cream cheese and mozzarella

So is mozzarella suitable for keto? In moderation, yes. Just be mindful of your total daily calories and cheese intake.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.