How Many Calories in Burrata? Nutrition Facts & Macros
100 grams of burrata has 233 calories
Protein 14g · Carbs 0.5g · Fat 20g
Burrata is a fresh Italian cheese made from mozzarella and cream — at 233 calories per 100g, it's lower in calories than many hard cheeses but richer in fat (20g) thanks to its creamy stracciatella filling. With 14g protein and just 0.5g carbs, it's keto-friendly. A luxury cheese that's best eaten fresh, within a day or two of making.
975 kJ · per 100g · Water: 62 g
Calorie Calculator: Burrata
100 g Burrata contains 233 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 ball (125g) | 291 kcal | 17.5g | 0.6g | 25g |
| ½ ball (63g) | 147 kcal | 8.8g | 0.3g | 12.6g |
| 100 grams | 233 kcal | 14g | 0.5g | 20g |
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Burrata — Nutrition Facts
| Burrata | per 100g |
|---|---|
| Calories | 233 kcal |
| Protein | 14 g |
| Fat | 20 g |
| Carbs | 0.5 g |
| Fiber | 0 g |
| Sugar | 0.5 g |
| Sodium | 300 mg |
| Potassium | 100 mg |
| Magnesium | 15 mg |
| Phosphorus | 200 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.05 mg |
| Folate | 10 mcg |
| Water | 62 g |
Source: USDA FoodData Central (FDC ID: ) · Data verified April 2026
Variations
Burrata caprese
The classic Italian salad: burrata with heirloom tomatoes, fresh basil, extra virgin olive oil, and sea salt. A 125g burrata with 200g tomatoes and 15ml olive oil = about 450 kcal total (291 from burrata + 36 from tomatoes + 120 from oil). The creamy stracciatella mixes beautifully with the tomato juices and oil. Add balsamic reduction for sweetness. Best with room-temperature burrata and peak-season tomatoes.
Burrata with prosciutto
Burrata wrapped in thin slices of prosciutto crudo — a perfect high-protein, low-carb appetizer. 125g burrata (291 kcal) + 50g prosciutto (110 kcal) = about 400 kcal with 27g protein and under 1g carbs. The salty prosciutto balances the mild, creamy cheese. Add arugula, a drizzle of olive oil, and cracked pepper. Great for keto.
Burrata on pizza
Place a whole burrata ball on top of a freshly baked pizza — cut it open and the cream flows over the hot pizza. Add AFTER baking (burrata shouldn't be cooked — it loses its texture). Works best on simple pizzas: margherita, prosciutto e rucola, or just olive oil and cherry tomatoes. Adds about 291 kcal to a whole pizza (one 125g ball).
Dietary Perspectives
For Weight Loss
Burrata is moderate in calories (233 kcal per 100g) compared to hard cheeses (cheddar 403 kcal, parmesan 420 kcal). The high water content (62%) makes it less calorie-dense. For weight loss: stick to half a ball (63g = 147 kcal), pair with a large salad to add volume, and skip the olive oil drizzle (saves 120 kcal per tablespoon). The protein (14g) and fat keep you satisfied. Use it as an occasional treat rather than a daily staple.
For Athletic Performance
Burrata provides 14g protein per 100g — less than hard cheeses but in a more digestible form (fresh cheese = easier on the stomach). Good calcium (350mg) for bone health. Not ideal pre-workout (high fat slows digestion) but works well post-workout with carbs — burrata on toast with tomatoes provides protein + carbs + fat for recovery. The sodium (300mg) is relatively low, so add salt if using for electrolyte recovery.
For Keto
Burrata is excellent for keto: only 0.5g carbs per 100g with 20g fat and 14g protein. The creamy interior is almost pure fat and protein — ideal macros. Serve it as a main course with olive oil, prosciutto, and arugula (total: under 2g carbs for the whole plate). Use it as a topping on keto pizza or fathead dough. One ball (125g) = 25g fat, 17.5g protein, 0.6g carbs — nearly perfect keto ratios.
Frequently Asked Questions
How many calories are in burrata?
100g of burrata has about 233 calories with 14g protein, 20g fat, and 0.5g carbs. One whole burrata ball (125g) has about 291 calories. It's higher in calories than regular mozzarella (280 kcal vs 233 kcal is close, but burrata's cream filling makes it richer in fat). The creamy center is where most of the calories come from.
Is burrata healthy?
Burrata provides good calcium (350mg, 35% DV), protein (14g), and B12 (0.8µg). It's lower in sodium than most cheeses (300mg vs 600+mg for cheddar). The downside: high saturated fat (13g per 100g). Best enjoyed in moderation as part of a balanced meal — pair with tomatoes, olive oil, and fresh basil for a classic caprese that adds fiber and antioxidants.
What's the difference between burrata and mozzarella?
Burrata has a mozzarella SHELL but the inside is filled with stracciatella (shredded mozzarella) and cream — making it softer, richer, and higher in fat. Mozzarella: 280 kcal, 28g protein, 17g fat per 100g. Burrata: 233 kcal, 14g protein, 20g fat per 100g. Burrata has LESS protein but MORE fat. Mozzarella melts and stretches; burrata is eaten fresh and oozes when cut.
Is burrata good for keto?
Yes — only 0.5g carbs per 100g with 20g fat. Perfect for keto. Serve with olive oil, prosciutto, and arugula for a zero-carb appetizer. Or use as a topping on keto pizza. One 125g ball = 25g fat and under 1g carbs — ideal macros for keto.
How do you eat burrata?
Cut it open and let the creamy center flow out. Classic: with heirloom tomatoes, basil, olive oil, and sea salt (caprese). Also great with: grilled peaches, prosciutto, pesto, roasted peppers, or on top of pizza fresh after baking. Key rules: eat at room temperature (not cold from fridge), eat within 1-2 days of buying, and never cook it — the cream filling is meant to be eaten fresh.
How long does burrata last?
Burrata is best within 24-48 hours of making. Store in its liquid (brine or whey) in the fridge at 4°C. Once opened, eat immediately — the cream filling oxidizes and dries out quickly. It doesn't freeze well (the texture breaks down). If the outside is yellowing or the smell is off, discard it.
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