Dairy & Eggs
Mozzarella
Overview
Why eat mozzarella?
Mozzarella is a mild, milky cheese that packs a lot of protein and calcium into a small amount. It is also rich in saturated fat and salt, so it works best as a flavorful topping or a modest portion alongside vegetables, bread or salad rather than something eaten by the handful.
Good to know: Mozzarella is high in saturated fat and salt, with 3.9 g saturated fat (20% DV) and 138 mg sodium in a single ounce, so keep portions in check.
Solid protein per slice
With 22 g of protein per 100 g, mozzarella supplies the amino acids your body uses to maintain muscle and repair tissue.
Calcium for bones
A 1 oz serving provides about 143 mg of calcium (11% DV), the mineral that builds and maintains bone as well as supporting nerve and muscle signaling.
B12, zinc and selenium
One ounce covers 27% of the Daily Value for vitamin B12, which keeps red blood cells and nerves working, plus useful zinc and selenium.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in mozzarella?
Calories
299kcal
Protein
22g
Carbs
2.4g
Fat
22g
Fiber
0g
Sugars
0g
Minerals
- Calcium505 mg39%
- Iron0.44 mg2%
- Magnesium20 mg5%
- Phosphorus354 mg28%
- Potassium76 mg2%
- Sodium486 mg21%
- Zinc2.9 mg27%
- Copper0.01 mg1%
- Selenium17 µg31%
Vitamins
- Vitamin A179 µg20%
- Vitamin D0.4 µg2%
- Vitamin E0.19 mg1%
- Vitamin K2.3 µg2%
- Thiamin (B1)0.03 mg3%
- Riboflavin (B2)0.28 mg22%
- Niacin (B3)0.1 mg1%
- Vitamin B60.04 mg2%
- Folate7 µg2%
- Vitamin B122.3 µg95%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Cheese, mozzarella, whole milk” (SR Legacy, FDC ID 170845).View the USDA record ↗ (opens in a new tab).