How Many Calories in Mozzarella? Nutrition & Macros
One slice of mozzarella (28 g) has 84 calories
Protein 6.2g · Carbs 0.7g · Fat 6.2g
Mozzarella is one of the most popular cheeses in the world — a staple on pizza, in caprese salads, and in countless Italian dishes. With 299 kcal, 22.17 g of protein, and only 2.4 g of carbs per 100 g, it is an excellent protein source that fits well into low-carb and keto diets. It also delivers 505 mg of calcium per 100 g — about 50% of the daily recommended intake from a single serving. Here is everything you need to know about mozzarella calories and macros, based on USDA data. Mozzarella is approximately 50% water by weight, making it softer and moister than most aged cheeses.
1251 kJ · per 100g · Water: 50.01 g
Calorie Calculator: Mozzarella (Whole Milk)
28 g Mozzarella (Whole Milk) contains 84 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 slice (28 g) | 84 kcal | 6.2g | 0.7g | 6.2g |
| 1 cup shredded (112 g) | 335 kcal | 24.8g | 2.7g | 24.8g |
| 100 grams | 299 kcal | 22.2g | 2.4g | 22.1g |
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Mozzarella (Whole Milk) — Nutrition Facts
| Mozzarella (Whole Milk) | per 100g |
|---|---|
| Calories | 299 kcal |
| Protein | 22.17 g |
| Fat | 22.14 g |
| Carbs | 2.4 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 486 mg |
| Potassium | 76 mg |
| Magnesium | 20 mg |
| Phosphorus | 354 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.037 mg |
| Folate | 7 mcg |
| Manganese | 0.03 mg |
| Water | 50.01 g |
Source: USDA FoodData Central (FDC ID: 170845) · Data verified April 2026
Variations
Whole milk / fresh (default)
299 kcal per 100 g. The standard form — 22.17 g protein, 22.14 g fat, only 2.4 g carbs. About 50% water, soft and mild. Best for caprese salads, fresh sandwiches, and eating on its own. Store in brine and consume within a few days of opening.
Part-skim mozzarella
254 kcal per 100 g. Made from part-skim milk — less fat (15.9 g vs 22.14 g) and fewer calories, but slightly more protein (24.3 g). Popular choice for those watching fat intake while keeping protein high. Melts well and commonly used on pizza. Slightly firmer texture than whole-milk version.
Low-moisture (pizza cheese)
318 kcal per 100 g. The standard pizza cheese — drier, firmer, and more concentrated than fresh mozzarella. Higher calories from lower water content. Excellent melting properties, forms the characteristic stretchy cheese pull. Longer shelf life than fresh. Sold pre-shredded or in blocks.
Burrata (cream-filled)
255 kcal per 100 g. An outer shell of mozzarella filled with stracciatella (shredded mozzarella and cream). Lower total calories than standard mozzarella due to higher water content from the creamy interior. Rich, buttery texture and flavor. Best served fresh at room temperature — not for cooking. Highly perishable, consume within 1-2 days.
Dietary Perspectives
For Weight Loss
Mozzarella is a moderately calorie-dense cheese at 299 kcal per 100 g — lower than cheddar (403 kcal) or parmesan (392 kcal), making it one of the better cheese choices when losing weight. One slice (28 g, ~84 kcal) provides 6.2 g of protein that supports satiety. The high protein-to-calorie ratio means you get more fullness per calorie compared to fattier cheeses. Use it to add flavor and protein to salads and meals without excessive calories. Weigh your portion — shredded mozzarella is easy to over-pour.
For Athletic Performance
Mozzarella delivers 22.17 g of complete protein per 100 g — comparable to chicken breast per calorie. One slice (28 g) provides 6.2 g of protein with all essential amino acids, making it a convenient post-workout snack. The calcium content (505 mg per 100 g) supports bone density and muscle contraction — important for athletes. Phosphorus (354 mg) plays a role in energy metabolism and ATP production. Pair with carbs (bread, crackers) post-exercise for optimal glycogen replenishment and muscle recovery.
For Keto
Mozzarella is an excellent keto cheese. With only 2.4 g of carbs per 100 g (zero fiber, so 2.4 g net carbs), a single slice (28 g) adds just 0.7 g of carbs to your daily count. The fat-to-protein ratio (22.14 g fat, 22.17 g protein per 100 g) is nearly 1:1, which works well within keto macros. Use it in caprese salads with olive oil for a high-fat meal, melt it on low-carb pizza crusts, or snack on mozzarella sticks with a keto dip. The calcium (505 mg per 100 g) also helps offset potential mineral deficiencies common on keto.
Frequently Asked Questions
How many calories are in mozzarella?
One slice of mozzarella (28 g) contains approximately 84 calories. Per 100 g, whole-milk mozzarella has 299 calories — significantly less than cheddar (403 kcal) or parmesan (392 kcal). The relatively lower calorie count comes from its higher water content (50%) and less fat (22.14 g vs 33.3 g in cheddar).
How much protein is in mozzarella?
Mozzarella provides 22.17 g of protein per 100 g — one of the highest protein levels among common cheeses. One slice (28 g) delivers about 6.2 g of protein. This is complete protein with all essential amino acids, making mozzarella an excellent choice for hitting daily protein targets.
Is mozzarella good for keto?
Yes, mozzarella is very keto-friendly. With only 2.4 g of carbs per 100 g and zero fiber, the net carbs are 2.4 g. A single slice (28 g) has just 0.7 g of carbs. Combined with 22.14 g of fat and 22.17 g of protein per 100 g, mozzarella fits easily into a standard keto macro split.
Mozzarella vs cheddar — what is the nutritional difference?
Mozzarella has fewer calories (299 vs 403 kcal per 100 g), less fat (22.14 g vs 33.31 g), and less saturated fat (13.9 g vs 18.87 g). Protein is similar (22.17 g vs 22.87 g). Cheddar has more calcium (710 mg vs 505 mg) but mozzarella is still an excellent source at 50% DV per 100 g. For a lower-calorie cheese with similar protein, mozzarella wins.
What is the difference between fresh and low-moisture mozzarella?
Fresh mozzarella (the soft, white ball packed in liquid) contains more water and fewer calories — roughly 280 kcal per 100 g. Low-moisture mozzarella (the firm block used on pizza) has about 318 kcal per 100 g because the water has been removed, concentrating the fat and protein. Low-moisture melts better and has a longer shelf life; fresh mozzarella has a milder, milkier flavor.
How much calcium is in mozzarella?
Mozzarella provides 505 mg of calcium per 100 g — about 50% of the daily recommended intake. One slice (28 g) delivers roughly 141 mg of calcium. While not as calcium-dense as cheddar (710 mg) or parmesan (1184 mg), mozzarella is still one of the best dietary calcium sources available.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mozzarella (Whole Milk) | 299 | 22.17g | 2.4g | 22.14g |
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
| Cream Cheese | 350 | 6.15g | 5.52g | 34.44g |
| Cottage Cheese | 98 | 11.12g | 3.38g | 4.3g |
| Greek Yogurt (Whole Milk) | 97 | 9g | 3.98g | 5g |
per 100g
Per 100 g, whole-milk mozzarella has 299 kcal with 22.17 g of protein, 22.14 g of fat, and only 2.4 g of carbs. It has about 26% fewer calories than cheddar and delivers 505 mg of calcium — 50% of the daily recommended intake.
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