How many calories are in mozzarella?
An ounce of whole-milk mozzarella (28.4 g) has 85 calories. 100 g has 299 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 80.
Nutrition database · Cheese
Mozzarella Cheese Nutrition Facts and Calories
One ounce of whole-milk mozzarella (28.4 g) has 85 calories, 6.3 g of protein and 6.3 g of fat, and a cup of shredded mozzarella (112 g) has 335 calories. USDA keeps separate records for part-skim and low-moisture mozzarella; this page uses the whole-milk record.
Mozzarella Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: SVG · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 oz (28.4 g)
At a glance
- Calories
- 85
- Protein
- 6.3 g · 13%
- Total carbohydrate
- 0.7 g · 0%
- Total fat
- 6.3 g · 8%
- Dietary fiber
- 0 g · 0%
- Total sugars
- 0 g · 0%
- Sodium
- 138 mg · 6%
Opens the free label generator with this amount of mozzarella already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 85 | 299 | |
| Total fat | 6.3 g | 8% | 22.1 g |
| Saturated fat | 3.9 g | 20% | 13.9 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 1.9 g | 6.57 g | |
| Polyunsaturated fat | 0.2 g | 0.77 g | |
| Cholesterol | 22 mg | 7% | 79 mg |
| Sodium | 138 mg | 6% | 486 mg |
| Total carbohydrate | 0.7 g | 0% | 2.4 g |
| Dietary fiber | 0 g | 0% | 0 g |
| Total sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 6.3 g | 22.2 g | |
| Vitamins | |||
| Vitamin D | 0.11 mcg | 1% | 0.4 mcg |
| Vitamin A | 51 mcg | 6% | 179 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.05 mg | 0% | 0.19 mg |
| Vitamin K | 0.65 mcg | 1% | 2.3 mcg |
| Thiamin (B1) | <0.1 mg | 1% | 0.03 mg |
| Riboflavin (B2) | 0.08 mg | 6% | 0.28 mg |
| Niacin (B3) | <0.1 mg | 0% | 0.1 mg |
| Vitamin B6 | <0.1 mg | 1% | 0.04 mg |
| Folate (DFE) | 2 mcg | 0% | 7 mcg |
| Vitamin B12 | 0.65 mcg | 27% | 2.28 mcg |
| Choline | 4.4 mg | 1% | 15.4 mg |
| Minerals | |||
| Calcium | 143 mg | 11% | 505 mg |
| Iron | 0.12 mg | 1% | 0.44 mg |
| Potassium | 22 mg | 0% | 76 mg |
| Magnesium | 5.7 mg | 1% | 20 mg |
| Phosphorus | 100 mg | 8% | 354 mg |
| Zinc | 0.83 mg | 8% | 2.92 mg |
| Copper | <0.1 mg | 0% | 0.01 mg |
| Manganese | <0.1 mg | 0% | 0.03 mg |
| Selenium | 4.8 mcg | 9% | 17 mcg |
| Other | |||
| Water | 14.2 g | 50 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Mozzarella nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, shredded | 112 g | 335 | 2.7 g | 24.8 g | 24.8 g | 0 g | 0 g |
| 6 slices | 170 g | 508 | 4.1 g | 37.7 g | 37.6 g | 0 g | 0 g |
| 100 g | 100 g | 299 | 2.4 g | 22.2 g | 22.1 g | 0 g | 0 g |
How much protein is in mozzarella?
An ounce of whole-milk mozzarella (28.4 g) has 6.3 g protein, 13% of the 50 g Daily Value. 100 g has 22.2 g. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
How much fat is in mozzarella?
An ounce of whole-milk mozzarella (28.4 g) has 6.3 g total fat: 3.9 g saturated, 1.9 g monounsaturated and 0.2 g polyunsaturated.
How much calcium is in mozzarella?
An ounce of whole-milk mozzarella (28.4 g) has 143 mg of calcium, 11% of the Daily Value. 100 g has 505 mg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
How much sodium is in mozzarella?
An ounce of whole-milk mozzarella (28.4 g) has 138 mg of sodium, 6% of the Daily Value. 100 g has 486 mg.
Mozzarella nutrition per 100 grams
100 g of mozzarella has 299 calories, 22.2 g protein, 2.4 g carbohydrate, 0 g fiber, 0 g sugars and 22.1 g fat.
Where the calories in mozzarella come from
About 3% of the calories in mozzarella come from carbohydrate, 67% from fat and 30% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Fresh, low-moisture and part-skim mozzarella
Mozzarella is a stretched-curd cheese: the curd is heated and kneaded until it turns smooth and elastic. What happens next decides the type you buy.
- Fresh mozzarella: soft, moist balls sold in water or whey, in sizes from large balls to bocconcini, cherry-size ciliegine and small pearls. It is eaten within days and holds more water than block mozzarella.
- Low-moisture mozzarella: the firm blocks, slices and shredded bags sold for pizza and baking. Less water means more calories per ounce; USDA's low-moisture whole-milk record is higher in calories per 100 g than the whole-milk record used here.
- Part-skim mozzarella: made from partly skimmed milk. USDA's part-skim record has noticeably less fat and fewer calories per 100 g than whole-milk mozzarella. Most string cheese is low-moisture part-skim mozzarella.
- Burrata and buffalo mozzarella: burrata is a mozzarella shell filled with cream and shreds of curd, and mozzarella made from water buffalo milk is richer than cow's milk mozzarella. Neither matches this record.
How mozzarella is used
Low-moisture mozzarella is the standard pizza cheese because it melts evenly, stretches, and does not release much water into the crust. It also goes into lasagna, baked ziti, calzones and breaded mozzarella sticks. Fresh mozzarella is mostly eaten uncooked or barely warmed: sliced with tomatoes and basil, torn over a finished pizza, or layered into sandwiches.
Foods made with mozzarella
- Pizza. Shredded low-moisture mozzarella over tomato sauce on a wheat flour crust. All-Purpose Flour · Tomato · Olive Oil
- Caprese salad. Sliced fresh mozzarella and tomato with basil and olive oil. Tomato · Olive Oil
- Lasagna. Layers of pasta, meat sauce, ricotta and mozzarella. Pasta · Ground Beef · Ricotta Cheese · Tomato
- Chicken parmesan. Breaded chicken cutlets topped with tomato sauce and melted mozzarella. Chicken Breast · Tomato · All-Purpose Flour · Egg
- Mozzarella sticks. Sticks of low-moisture mozzarella breaded and fried. All-Purpose Flour · Egg
Labeling a product made with mozzarella
Pick the record that matches the cheese you buy. Pizza makers usually use low-moisture part-skim mozzarella, which has different values from the whole-milk mozzarella on this page, so enter a low-moisture part-skim record or your supplier's values in the label generator. Drain fresh mozzarella before weighing it, since the packing liquid is not part of the cheese. For pizza, lasagna and other baked goods, set the serving from the finished, baked weight. The reference amount for your product category is in the RACC lookup.
Mozzarella nutrition label for Canada, the EU and the UK
The same serving of mozzarella, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 oz (28.4g) / pour 1 oz (28.4g)
Calories
80
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 6 g | 8 % |
| Saturated / Saturés | 3.9 g + Trans 0 g | 20 % |
| Cholesterol / Cholestérol | 22 mg | 7 % |
| Sodium | 140 mg | 6 % |
| Carbohydrate / Glucides | 1 g | 0 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 6 g | |
| Vitamin D / Vitamine D | 0 mcg | 1 % |
| Calcium | 143 mg | 11 % |
| Iron / Fer | 0 mg | 1 % |
| Potassium | 22 mg | 1 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 1249 kJ / 298 kcal |
| Fat | 22 g |
| of which saturates | 14 g |
| Carbohydrate | 2.4 g |
| of which sugars | 0.0 g |
| Protein | 22 g |
| Salt | 1.2 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 28.4g | %RI* | |
|---|---|---|---|
| Energy | 1249 kJ 298 kcal |
355 kJ 85 kcal |
4.2% |
| Fat | 22g | 6.3g | 9% |
| of which saturates | 14g | 3.9g | 20% |
| Carbohydrate | 2.4g | 0.7g | <1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 22g | 6.3g | 13% |
| Salt | 1.2g | 0.34g | 5.7% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about mozzarella
How many calories are in a mozzarella cheese stick?
String cheese sticks are usually low-moisture part-skim mozzarella and weigh close to an ounce. An ounce of the whole-milk mozzarella on this page has 85 calories; a part-skim stick has somewhat fewer, so check the package for its exact weight and values.
Mozzarella vs cheddar: which has fewer calories?
Mozzarella. Whole-milk mozzarella has 299 calories per 100 g, clearly fewer than cheddar, which has more fat and less water. See the cheddar cheese page for its numbers.
How many calories are in fresh mozzarella balls or pearls?
Fresh mozzarella holds more water than block mozzarella, so an ounce usually has somewhat fewer calories than the 85 shown here. Pearls and balls vary by brand, so weigh them drained and use the package label when you have it.
Does mozzarella have carbs?
Very little. An ounce of whole-milk mozzarella has 0.7 g of carbohydrate and 0 g of sugars, because most of the milk's lactose drains away with the whey.
Mozzarella vs parmesan: which has fewer calories?
Mozzarella. Parmesan is a hard, aged cheese with much less water, so USDA's parmesan record has more calories, protein and sodium per 100 g than whole-milk mozzarella.
What is a serving of mozzarella?
This page defaults to 1 oz (28.4 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for mozzarella.
Can I use mozzarella in a Nutrition Facts label calculation?
Yes. Open the generator with mozzarella added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Mozzarella compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| MozzarellaCheese, mozzarella, whole milk | 299 | 22.2 g | 22.1 g | 2.4 g |
| Part Skim MozzarellaCheese, mozzarella, low moisture, part-skim | 295 | 23.8 g | 19.8 g | 5.58 g |
Related foods
Often compared or used with mozzarella
- Cheddar Cheese115 cal per 1 slice (1 oz)
- Provolone Cheese98 cal per 1 slice (1 oz)
- Ricotta Cheese186 cal per 1/2 cup
- Tomato22 cal per 1 medium whole (2-3/5" dia)
More in Cheese
Tools and guides for labeling mozzarella
If you make and sell a product that contains mozzarella, these free tools cover the next steps.
- Nutrition Facts label generatorAdd mozzarella and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare mozzarella with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 170845: "Cheese, mozzarella, whole milk". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with mozzarella
Add mozzarella and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.