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Calories Calculator Nutrition Facts Vitamins Macros Micronutrients Health Benefits Diet Guide FAQ Related

Calories in Mozzarella

Q: How many calories in mozzarella?

Mozzarella has 280 calories per 100g. One slice (28g): 78 kcal and 6g protein. Part-skim: 254 kcal/100g.

Source: USDA FoodData Central · Whole Milk · Data verified by CaloriesCalc

280

kcal

per 100g, whole milk

21.6

Protein

17.1

Fat

3.1

Carbs

0.0

Fiber

kcal per slice (28g)

156

kcal per 2 slices (56g)

kcal per oz (28g)

🦴Calcium — 505mg — 51% DV per 100g

💊Vitamin B12 — 29% Daily Value

💪21.6g protein per 100g

😌Near zero lactose

🍕Best melting cheese for cooking

🔬Phosphorus — 35% Daily Value

Calculate Calories for Any Mozzarella Weight

Weight100g

Nutrition Facts

Per 100g mozzarella

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Mozzarella contains 280 calories per 100g — significantly lower than cheddar (403 kcal). One slice (28g) has 78 calories and 6g protein. Provides 51% of daily calcium per 100g and 29% of B12. Fresh mozzarella (burrata style) has lower calories (~240 kcal) and more moisture. Excellent source of calcium with near-zero lactose.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Calcium	505mg	51%
Phosphorus	422mg	34%
Vitamin B12	0.69µg	29%
Zinc	2.92mg	27%
Selenium	14.5µg	26%
Vitamin A	182µg	20%
Riboflavin (B2)	0.28mg	22%
Sodium	486mg	21%
Vitamin K2	~8µg	~7%
Magnesium	20mg	5%

Calories in Mozzarella by Weight

Weight	Calories	Protein	Fat	Carbs

Macronutrient Breakdown — per 100g

Protein21.6g · 31% of calories

Fat17.1g · 55% of calories

Carbohydrates3.1g · 4% of calories

Part-skim mozzarella: 254 kcal/100g. Whole milk mozzarella: 300 kcal. Fresh buffalo mozzarella: ~240 kcal. Low moisture mozzarella (for pizza): 280 kcal. Very low lactose — suitable for lactose-intolerant people.

Micronutrient Highlights

🦴

Calcium

505mg

51% DV

Excellent bone health — second to cheddar

🦴

Phosphorus

422mg

34% DV

Bone health and ATP energy

💊

Vitamin B12

0.69µg

29% DV

Neurological function

💪

Protein

21.6g

43% DV

Complete amino acid profile

🔬

Zinc

2.92mg

27% DV

Immune function

⚡

Selenium

14.5µg

26% DV

Antioxidant and thyroid

Mozzarella Benefits

Calcium — 51% Daily Value per 100g

Mozzarella provides 505mg of calcium per 100g — 51% of the daily value. This makes mozzarella an excellent calcium source, though less dense than cheddar (721mg/100g). The calcium in mozzarella is packaged with phosphorus and casein phosphopeptides that enhance absorption and retention. Two slices of mozzarella provide 283mg of calcium — nearly 30% of the daily requirement.

Lower Calorie Cheese Alternative

At 280 kcal per 100g, mozzarella provides 30% fewer calories than cheddar (403 kcal) while maintaining similar protein (21.6g vs 24.9g). For people who want to reduce calorie intake without eliminating cheese, switching from cheddar to mozzarella saves approximately 35 calories per slice while maintaining a similar protein contribution. Part-skim mozzarella saves an additional 26 calories per 100g.

Vitamin K2 and Cardiovascular Health

Like other cheese, mozzarella contains vitamin K2 — particularly the MK-4 form. K2 activates matrix Gla-protein (MGP) which may help reduce risk of calcium from depositing in arterial walls (arterial calcification). A 2004 Rotterdam study of 4,800 people found that the highest tertile of K2 intake had 57% lower risk of aortic calcification and 52% lower risk of cardiovascular mortality. The K2 in mozzarella, while moderate, contributes to this protective effect.

Satiety and Appetite Control

Mozzarella's protein-fat combination creates a strong satiety response. The casein protein is slow-digesting, maintaining satiety between meals. The fat content (17.1g/100g) slows gastric emptying, prolonging satiety further. Research on dairy products consistently shows they reduce calorie intake at subsequent meals despite their caloric density.

Mozzarella vs Other Dairy & Proteins — Calorie Comparison

Is Mozzarella Suitable for Your Diet?

⚠️

Weight loss

In moderation — 78 kcal/slice

✅

Keto

Yes — 3.1g carbs

✅

Paleo

Debated

✅

Gluten-free

Yes

⚠️

Diabetic

Yes — near zero carbs

✅

Bone health

Excellent calcium — 51% DV

❌

Vegan

✅

Vegetarian

Yes

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Frequently Asked Questions

How many calories in mozzarella?

Mozzarella has 280 calories per 100g. One slice (28g): 78 kcal and 6g protein. Part-skim: 254 kcal/100g.

Is mozzarella healthier than cheddar?

Mozzarella has fewer calories (280 vs 403 kcal/100g) and less fat (17g vs 33g). Cheddar has more calcium (721mg vs 505mg) and protein (24.9g vs 21.6g). Mozzarella is better for calorie control; cheddar is better for absolute calcium and protein.

Is mozzarella good for weight loss?

Better than cheddar in moderate portions. One slice (78 kcal, 6g protein) is a reasonable addition to meals. The high protein and fat create satiety.

Is mozzarella keto?

Yes — 3.1g carbs per 100g (near zero lactose). Excellent keto cheese with good protein and fat.

Is mozzarella a good calcium source?

Yes — 505mg calcium per 100g (51% DV). Two slices provide 283mg calcium — 28% of the daily requirement. Very bioavailable due to low oxalate content.

Fresh vs low-moisture mozzarella?

Fresh: ~240 kcal/100g, softer, more moisture. Low-moisture (for pizza): ~280 kcal/100g, drier, better for melting. Nutritionally similar — fresh has slightly less sodium and more water.