Calories in Fresh Mozzarella - Nutrition Facts for Weight Loss

Introduction to Fresh Mozzarella

Fresh mozzarella is a soft, white cheese with a delicate milky flavor and moist texture. It is made from cow's milk and originated in Italy, where it is commonly used to top pizzas and make dishes like Caprese salad. Fresh mozzarella has a lower moisture content than traditional mozzarella, giving it a softer, silkier texture.

Many people enjoy fresh mozzarella for its mild taste and versatility. But like most cheeses, it does come with a significant calorie load. If you're watching your weight or managing a condition like diabetes or high cholesterol, understanding the calories in fresh mozzarella can help you enjoy it in moderation.

Nutrition Facts for Fresh Mozzarella

One ounce (approximately 1⁄4 cup shredded) of whole milk fresh mozzarella contains:

• 72 calories
• 5 grams fat
• 4 grams saturated fat
• 8 grams protein
• 0 grams carbohydrate
• 210 milligrams sodium
• 11% DV calcium

Fresh mozzarella is lower in fat than many aged cheeses like cheddar or parmesan. But each ounce still packs nearly 5 grams of fat, 4 being saturated. It’s also high in sodium at 16% of the daily value per ounce.

On the flip side, fresh mozzarella is an excellent source of protein and calcium. The protein keeps you feeling fuller longer after eating, while the calcium supports bone health.

Calories in Full-Fat vs. Low-Moisture Part-Skim Fresh Mozzarella

There are two main varieties of fresh mozzarella – full fat made with whole milk, and part-skim made with 2% milk. Here’s how they compare nutritionally:

• Full-fat: 72 calories, 5g fat (4g saturated fat) per ounce
• Low-moisture part-skim: 60 calories, 3.5g fat (2.5g saturated fat) per ounce

Choosing part-skim reduces both total and saturated fat, shaving 12 calories off each ounce compared to full-fat. Part-skim also contains 25% less sodium.

Calories per Serving Size

Here are the calories in several common serving sizes of fresh mozzarella:

• 2 ounces (about 1⁄2 cup shredded): 144 calories
• 4 ounces (about 1 cup shredded): 288 calories
• 8 ounces (about 2 cups shredded): 576 calories
• 1 ounce slice (1 inch thick): 72 calories
• 1.5 ounce ball: 108 calories

When eating fresh mozzarella in a Caprese salad or on a sandwich, a 1-2 ounce serving is typical. But on pizza it’s easy to consume 4 ounces or more without realizing it.

Comparing Calories to Low-Moisture Mozzarella

Traditional low-moisture mozzarella, used for pizza and casseroles, has slightly more calories and fat than fresh mozzarella.

Here’s the nutrition info per 1 ounce of whole milk, low-moisture mozzarella:

• 85 calories
• 6 grams fat
• 4 grams saturated fat
• 7 grams protein

So low-moisture mozzarella has about 15 more calories and 1 more gram of fat than fresh. Still, both make relatively high-calorie cheese choices.

Ways to Reduce Calories When Using Fresh Mozzarella

Here are some tips for cutting calories when cooking with fresh mozzarella:

• Use part-skim instead of full-fat
• Grate it or buy pre-shredded to make it go farther
• Limit portion size to 1-2 ounces
• Skip breading and frying – instead grill, roast, or bake
• Combine with veggies to make every bite more nutritious
• Try lighter cooking methods like steaming or poaching
• Swap half the cheese for sliced tomatoes to cut fat and calories

Ideas for Low-Calorie Recipes with Fresh Mozzarella

Here are some recipe ideas that highlight delicious ways to eat fresh mozzarella without going overboard on calories:

Caprese Salad

Toss fresh mozzarella balls or slices with sliced tomatoes, basil, olive oil, and balsamic vinegar for this simple Italian salad.

Chicken Lettuce Wraps

Fill lettuce leaves with shredded chicken, tomatoes, fresh mozzarella, and pesto or chimichurri sauce.

Stuffed Zucchini Boats

Fill halved zucchinis with marinara, fresh mozzarella, and spinach then bake until hot.

Margherita Pizza

Top a thin whole wheat crust with sauce, fresh mozzarella, and tomatoes. Broil until cheese melts.

Veggie Lasagna Rolls

Roll up lasagna noodles with ricotta, mozzarella, and roasted veggies. Bake in tomato sauce for a lighter lasagne.

Mozzarella-Stuffed Meatballs

Mix ground turkey with breadcrumbs, stuff with mozzarella, then bake for a protein-packed meal.

Chicken Parmesan

Bread chicken cutlets with egg, panko breadcrumbs, and parmesan then bake. Top with sauce and mozzarella to melt.

Shrimp Scampi Zoodles

Saute shrimp in garlic, butter, and white wine. Toss with zucchini noodles and fresh mozzarella.

Should You Avoid Fresh Mozzarella for Weight Loss?

Fresh mozzarella can absolutely be part of a weight loss diet when enjoyed in moderation. Limit to 1-2 ounces per serving and pair with non-starchy veggies for a balanced, low-calorie meal.

Some easy ways to keep fresh mozzarella from derailing your diet include:

• Measuring servings instead of eating straight from the container
• Skipping breading or frying
• Using it to top salads instead of sandwiches
• Combining it with lower calorie foods like veggies and lean protein
• Enjoying it just a few times a week instead of daily

Prioritizing high-protein, high-fiber, low-calorie foods for most meals and snacks will make it easier to budget calories for fresh mozzarella when cravings strike.

The Bottom Line

Fresh mozzarella is lower in fat and calories than many cheeses. But at 72 calories and 5 grams of fat per ounce, it still qualifies as a high-calorie food.

To keep calories under control, stick to 1-2 ounce portions. Compare nutrition labels and choose part-skim when possible. Pair fresh mozzarella with non-starchy vegetables, lean protein, and whole grains rather than eating it solo. With smart portions and pairings, you can enjoy fresh mozzarella without sabotaging your healthy eating goals.

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.