Dairy

Mozzarella nutrition, in full.

1 oz of mozzarella is 85 calories and 6.3 g of protein. That is USDA’s figure for “Cheese, mozzarella, whole milk”. What it supplies in quantity is vitamin B12. The panel underneath takes any serving and any amount, and the vitamin and mineral table tracks what you pick.

By Alen Yaco · Updated 20 September 2026

USDA FoodData Central record 170845 supply every value here. The calculation happens in this page.

The calorie count for mozzarella

Count 85 calories for 1 oz of mozzarella, or 299 for every 100 g. The portion weights in the table are USDA’s own measurements.

Mozzarella and its protein content

1 oz of mozzarella provides 6.3 g of protein. Set beside the 50 g reference intake, that is 13 percent. Protein supplies 30 percent of the energy in mozzarella, which helps a day’s total without carrying it.

Its energy is 67 percent fat, 3 percent carbohydrate and 30 percent protein, meaning it behaves as mostly a fat in a meal.

Kitchen notes on mozzarella

Mozzarella is a mild, stretched-curd cheese. It comes as fresh balls packed in water or whey, or as firm, low-moisture blocks. Look for buffalo milk mozzarella for a richer, tangier flavour and softer texture. Avoid blocks that feel greasy. Choose fresh balls that look plump and pearly white, without any yellowing.

Under heat, mozzarella melts into long, elastic strings. High heat makes it release water, which can ruin a dish. The biggest mistake is using wet, fresh mozzarella on pizza. This leaves the crust soggy. Use the low-moisture block for melting and grilling. Keep fresh mozzarella for cold dishes or melt it very briefly.

Eat fresh mozzarella raw at room temperature. It pairs with tomatoes, basil, and olive oil in Italian salads. In Levantine cooking, its stretchy qualities suit sweet cheese pastries. You can also layer it in baked pasta dishes or slice it into warm flatbreads with herbs and garlic.

Vitamins and minerals in mozzarella

1 oz of mozzarella delivers vitamin B12 at 27 percent of a day. Everything else USDA reports for it is in the table, scaled to your serving.

Sodium is the figure to watch here: 486 mg per 100 g is 21 percent of a day’s limit, which is what usually decides how often mozzarella fits.

Mozzarella and your daily targets

1 oz of mozzarella uses 4 percent of a 2,000 calorie day and returns 13 percent of the protein reference. Your own budget is probably not 2,000; the TDEE calculator works it out, and the macro calculator splits it into protein, carbs and fat.

Recipes that start with mozzarella

These are the Calorie Counter Team’s recipes for mozzarella. Their nutrition panels are arithmetic: ingredient weights multiplied through USDA records, divided by servings.

Lunch · Italian

Classic Caprese Salad

A traditional Italian salad of sliced fresh mozzarella, tomatoes, and basil leaves.

10 min · serves 2

269kcal

15gprotein

22gfat

4.8gcarbs

Ingredients

• fresh mozzarella cheese 125 g
• red tomatoes 150 g
• olive oil 15 g
• fresh basil leaves 5 g
• table salt 2 g
• ground black pepper 1 g

Method

1. Slice the mozzarella cheese and tomatoes into discs of 8 millimetres thickness.
2. Arrange the slices on a plate, alternating between tomato and mozzarella.
3. Scatter the fresh basil leaves over the arranged slices.
4. Drizzle the olive oil evenly over the salad.
5. Season with the table salt and ground black pepper before serving.

Figures are per serving and come from 6 USDA FoodData Central entries; cooking will shift them slightly.

Dinner · Italian

Mozzarella in Carrozza

Pan-fried egg-dipped sandwiches filled with sliced mozzarella cheese.

15 min · serves 2

580kcal

28gprotein

38gfat

30gcarbs

Ingredients

• mozzarella cheese 150 g
• white bread 80 g
• raw whole eggs 100 g
• whole milk 30 g
• wheat flour 20 g
• olive oil 30 g
• table salt 2 g

Method

1. Slice the mozzarella cheese into slices of 1 centimetre thickness.
2. Place the cheese between the bread slices to make two sandwiches, pressing the edges firmly to seal.
3. Whisk the raw whole eggs, whole milk, and table salt together in a shallow bowl.
4. Coat the sandwiches first in the wheat flour, then dip them thoroughly into the egg mixture.
5. Heat the olive oil in a frying pan over medium heat.
6. Fry the sandwiches for three minutes on each side until the bread is golden and the cheese is melted.

Summed from 7 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Side · Mediterranean

Baked Mozzarella Portobello Mushrooms

Baked portobello mushrooms filled with garlic herb oil and melted mozzarella.

25 min · serves 2

272kcal

16gprotein

21gfat

6.2gcarbs

Ingredients

• portobello mushrooms 200 g
• mozzarella cheese 120 g
• olive oil 15 g
• raw garlic 6 g
• table salt 2 g

Method

1. Preheat the oven to 200 degrees Celsius.
2. Clean the portobello mushrooms and place them cup-side up on a baking tray.
3. Mix the olive oil and minced raw garlic, then brush it inside the mushroom caps.
4. Fill each mushroom cap with the mozzarella cheese and season with the table salt.
5. Bake in the oven for 15 minutes until the cheese is melted and lightly browned.

Per serving, from 5 USDA FoodData Central records. Cooking changes weight and some nutrients; treat these as close rather than exact.

Calorie Counter Team, food critic

What a meal with mozzarella adds up to

To see how mozzarella adds up in a meal, here it is beside two ordinary companions, all three from USDA figures.

Mozzarella against other dairy

Here is how mozzarella sits among its neighbours per 100 g; the form column keeps raw and cooked apart.

Mozzarella: common questions

How many calories are in 1 oz of mozzarella?

Count 85 calories. The source is the USDA record “Cheese, mozzarella, whole milk” (FDC 170845), which lists 299 calories per 100 g.

Is there much protein in mozzarella?

1 oz of mozzarella has 6.3 g of protein. By weight that is 22 g per 100 g, and the serving covers 13 percent of the Daily Value.

Does mozzarella fit a calorie deficit?

It can fit any calorie target; no single food decides the outcome. What matters here is that 1 oz of mozzarella costs 85 calories and returns 6.3 g of protein, so 30 percent of its energy is protein — so pair it with something that carries more protein.

Which nutrients is mozzarella highest in?

Per 1 oz of mozzarella, the standouts against the Daily Value are vitamin B12 at 27 percent. The full table above lists every nutrient USDA reports for this record.

How should fresh mozzarella be stored after opening?

Keep the cheese submerged in its original liquid in a sealed container. If you have discarded that liquid, use lightly salted water instead. Keep it cold in the fridge. Eat it quickly before the texture turns soft and mushy.

Can you freeze mozzarella cheese?

Yes, but only low-moisture blocks. Grate the cheese before freezing. Fresh mozzarella has too much water, and freezing ruins its delicate structure, leaving it crumbly and watery when thawed. Use thawed cheese only for melting.

Sources

• Cheese, mozzarella, whole milk — USDA FoodData Central, FDC ID 170845
• Daily Values for nutrition labelling, 21 CFR 101.9