The Nutritional Benefits of Mozzarella Cheese and How to Cook With It

The Nutritional Value of Mozzarella Cheese

Mozzarella cheese is a soft, white cheese that originates from Italy. It is made from cow's milk and is a staple ingredient on pizza, in lasagna, Caprese salads and more. Mozzarella is a nutrient-dense food that provides protein, calcium, phosphorus and other important vitamins and minerals. Let's take a closer look at the nutritional profile of mozzarella cheese.

Protein Content

One of the main nutritional benefits of mozzarella cheese is its high protein content. A 1 ounce serving of whole milk mozzarella contains about 7 grams of protein. Protein is an essential macronutrient that our bodies use to build muscle, bones, enzymes and hormones. Consuming adequate amounts of protein is important to help maintain lean muscle mass and a healthy metabolism.

The protein in mozzarella comes primarily from the milk it is made from. Milk proteins like casein and whey make up about 80-90% of the protein found in cheese. These high-quality proteins provide all the essential amino acids our bodies need but cannot make on their own.

For vegetarians and vegans who may not get protein from meat sources, mozzarella cheese can be a nutritious way to meet protein needs. The protein in mozzarella has a high biological value and net protein utilization, meaning it is well absorbed and utilized by the body.

Mozzarella Sticks

A popular appetizer found on many restaurant menus is mozzarella sticks. These are made by coating mozzarella cheese in breadcrumbs and deep frying it until the exterior is crispy. The protein content of mozzarella sticks can vary based on the exact recipe, but on average they contain about 8-10 grams of protein per serving.

Since the mozzarella filling already contains 7 grams of protein naturally, the additional protein comes from the outer breading. The type of flour or breadcrumbs used can boost the protein content slightly. For example, using high protein breadcrumbs made from wheat flour would add more protein than typical white flour breadcrumbs.

The frying process does not significantly impact the protein levels of mozzarella sticks. While deep frying does add more fat and calories than other cooking methods, the protein present originally in the cheese remains intact.

Other Nutrients

In addition to protein, mozzarella cheese provides a range of other important nutrients:

• Calcium: 1 ounce of mozzarella contains about 15% of the recommended daily value.
• Phosphorus: 14% DV
• Vitamin B12: 15% DV
• Selenium: 14% DV
• Riboflavin: 15% DV

These minerals and vitamins support bone health, energy levels, thyroid function, metabolism and more. Mozzarella made from whole milk has even higher levels of nutrients than low-moisture part skim varieties.

Choosing the Best Mozzarella for Your Needs

When shopping for mozzarella cheese, you'll find there are a few different forms available:

• Fresh mozzarella - This is soft, white and sold submerged in liquid. It has a delicate, milky flavor.
• Low moisture mozzarella - A firmer variation that is lower in moisture than fresh. It has a salty, tangy flavor.
• Provolone - Made from stretched curd like mozzarella but aged for a sharper taste.
• Smoked mozzarella - Fresh mozzarella that is smoked to add richer, smoky notes.

The different varieties of mozzarella work better for certain recipes. Here's how to choose the right type:

Fresh Mozzarella

Fresh mozzarella has the highest moisture content, which gives it a soft, moist texture when eaten fresh. This type is best for:

• Caprese salads
• Bruschetta
• Panini sandwiches
• Grilled or baked dishes

The delicate milky flavor shines when fresh mozzarella is the star of a dish. Because of the high moisture, fresh mozzarella does not work as well for cooking or baking in dishes like pizza or lasagna that require melting and browning.

Low Moisture Mozzarella

Lower moisture cheeses like traditional mozzarella blocks are preferable for cooking. The decreased moisture allows the cheese to melt smoothly without becoming watery or soggy. Low moisture mozzarella is great for:

• Pizzas
• Calzones
• Lasagna or baked pastas
• Stuffed breads
• Cheeseburgers

You can recognize this type of mozzarella by its firm, compact texture compared to the soft fresh variety. It tends to be saltier too.

Provolone

Provolone is related to mozzarella but is aged longer to develop a sharper, tangy flavor. Provolone also has a firm, slightly dry texture optimal for melting. Uses include:

• Sandwiches
• Panini
• Cheesesteaks
• Antipasto platters

The more aged varieties like Provolone Piccante can be enjoyed on their own as a snack just like Parmesan or Romano. The complex nutty, buttery taste stands out more than the milder mozzarella.

Smoked Mozzarella

Fresh mozzarella that is smoked over wood gives it deeper, smoky notes. Smoked mozzarella works well in any recipe where you want to add bold barbecue flavor like:

• Pizza
• Pasta
• Panini
• Salads
• Snacking

The smoky taste pairs exceptionally well with meats like pepperoni, bacon or pulled pork. For vegetarian options, smoked mozzarella adds interest to roasted vegetables and mushrooms.

Tips for Cooking with Mozzarella

To take advantage of mozzarella's melting properties and full flavor when cooking, follow these tips:

Use Low Moisture Cheese

Low moisture, firm varieties melt into silky smooth perfection. Fresh mozzarella releases more water when cooked resulting in a stringy, tough texture.

Shred or Slice Thinly

Thin cuts of mozzarella help it melt evenly. Large thick slabs may remain chewy in the center even when the cheese surrounding it has melted.

Add Starch

For recipes like pizza where you want stretchy, gooey mozzarella, add a little starch from potato, tapioca or cornstarch. This stabilizes the proteins in the cheese for better melting.

Use Whole Milk Cheese

Low moisture whole milk mozzarella has a rich, buttery taste and melts beautifully. For the best flavor and texture, choose whole milk instead of part skim varieties when cooking.

Bring to Room Temperature

Letting cheese come closer to room temperature before baking helps it melt more evenly. Take cheese out of the fridge about 30 minutes before preparing a cooked dish.

Prevent Burning

To stop the cheese from browning too quickly on pizza or in the oven, sprinkle a little grated Parmesan or Romano cheese over the mozzarella. The browning proteins in these cheeses help protect the mozzarella underneath.

Storing Mozzarella

To maintain freshness and quality, proper storage of mozzarella cheese is important:

• Keep fresh mozzarella submerged in liquid until ready to eat. Change the water daily to prevent bacterial growth.
• Store low moisture mozzarella blocks wrapped tightly in plastic wrap once opened.
• Pre-shredded mozzarella will last longer than fresh, but has anti-caking agents added. Use within a week.
• Freeze mozzarella for 2-3 months to extend its shelf life. Thaw in the fridge before using.
• Avoid storing mozzarella in the fridge door where the temperature fluctuates. The ideal is 35°F to 40°F.
• If mold develops on hard mozzarella, cut off at least 1 inch around the entire moldy area before using.

Health Benefits of Mozzarella Cheese

Mozzarella and other cheeses made from whole milk have gotten a bad reputation for being unhealthy. However, eaten in moderation, the nutrients in mozzarella provide some surprising health benefits:

Builds Strong Bones

Mozzarella is an excellent source of bone-strengthening calcium, providing 301mg per ounce. Calcium combines with phosphorus and vitamin D in cheese to help prevent osteoporosis and promote bone health.

Muscle Repair

The complete proteins in mozzarella provide amino acids that help maintain and repair muscle tissue. This makes mozzarella a great food for athletes and bodybuilders looking to build lean muscle mass.

Satisfying and Filling

While high in fat, the fat and protein in mozzarella cheese help provide lasting fullness compared to carbohydrate-heavy snacks. This makes it less likely you’ll overeat.

Source of Conjugated Linoleic Acid

Grass-fed dairy like mozzarella contains beneficial omega-6 fatty acids called conjugated linoleic acid or CLA. Research indicates CLAs may have cancer-fighting, anti-inflammatory and fat-burning properties.

Probioitcs for Gut Health

Fresh mozzarella and other soft cheeses may provide probiotics from lactic acid bacteria involved in cheese fermentation. These probiotics support healthy digestion and immunity.

To avoid any potential drawbacks, practice portion control and consume mozzarella cheese in moderation as part of balanced Mediterranean style diet.

Keto Diet Considerations

The high-fat, low-carb ketogenic diet relies heavily on cheese as a protein and fat source. Mozzarella is one of the most popular keto-approved cheeses. However, there are a few factors those following a keto diet should consider with mozzarella:

Choose Whole Milk

Full-fat mozzarella from whole milk fits better into a keto diet than reduced fat varieties. Whole milk mozzarella provides more beneficial fats.

Watch the Carbs

Fresh mozzarella tends to have slightly more carbs from residual milk sugars. Part-skim, low moisture mozzarella usually has less than 1 gram of carbs per ounce.

Beware Hidden Starches

Pre-shredded bagged mozzarella often contains potato starch or corn starch to prevent caking. Check ingredient labels to avoid these hidden carbs.

Measure Portions

While cheese is keto-friendly, mozzarella is easy to overeat. Stick to measured 1-2 ounce portions to keep calories and fats in check.

Increase Protein Intake

The high protein content of mozzarella can help increase often lower protein intakes on the keto diet. This aids muscle maintenance and prevents loss.

Mozzarella cheese can be enjoyed as part of a well-formulated keto diet. Just pay attention to any sneaky sources of carbs from starchy additives or excess portions.

FAQs

Is mozzarella cheese healthy?

In moderation, mozzarella cheese can be part of a healthy diet. It provides protein, calcium and other nutrients. However, mozzarella is high in saturated fat and sodium so portion size matters.

What is the white stuff on mozzarella cheese?

The white substance that appears on mozzarella, especially when stored in liquid, is tyrosine crystals. These harmless amino acid crystals develop as the cheese ages and are not mold.

Can you freeze mozzarella cheese?

Yes, you can freeze mozzarella cheese to extend its shelf life. For best results, shred or cut into pieces before freezing, and thaw in the refrigerator before using.

Is mozzarella good for you when pregnant?

Mozzarella made from pasteurized milk is safe for pregnant women to eat. It provides protein, calcium and other essential nutrients important during pregnancy. However, avoid soft cheeses at higher risk of listeria.

Does mozzarella cheese have lactose?

Mozzarella contains small amounts of lactose since it is made from cow's milk. Aged, harder cheeses have less lactose. Those with lactose intolerance can often enjoy mozzarella but may need to limit portions.

The Bottom Line

Mozzarella is more than just an awesome pizza topper - it's a nutritious cheese full of high-quality protein, calcium and other important nutrients. Melty, gooey mozzarella adds delicious flavor, protein and satisfaction to both sweet and savory recipes. To enjoy the benefits without going overboard, practice portion control and opt for part-skim or reduced fat varieties if you eat mozzarella cheese often.

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.