Mozzarella: Calories, Nutrition & Healthier Swaps

Mozzarella is a fresh, soft cheese with less salt and fat than aged hard cheeses and a decent amount of protein.

Mozzarella nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Mozzarella: what's in it

A serving (serving, 60 g) provides 13 g of protein — about 24% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).

On the open Nutri-Score algorithm, mozzarella gets an E: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• High in saturated fat: 13 g per 100 g, against a daily reference of about 20 g.

How much movement is one serving?

One serving (serving, 60 g) is 168 kcal — roughly 55 min of easy walking or 21 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Mozzarella

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Cottage Cheese — 140 g, 169 kcal: −3.3 g saturated fat, −0.7 g salt.
• Cottage cheese 9% — 110 g, 175 kcal: −0.7 g salt.
• Ricotta — 100 g, 174 kcal: −0.6 g salt.
• Cream 10% — 140 g, 165 kcal: −0.7 g salt.