Calories in Mozzarella Cheese: Nutrition Facts & Serving Sizes
Per 1 cup, shredded (112g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One ounce of mozzarella cheese (28g) contains 85 calories with 6.3g of protein, 0.7g of carbs, and 6.3g of fat. Per 100g, mozzarella provides 299 calories, 22.2g of protein, 22.1g of fat, and only 2.4g of carbs with zero sugar. The standout micronutrient is calcium at 505mg per 100g, covering roughly half of the daily requirement in a single 100g portion. Mozzarella is a high-protein, low-carb cheese with equal protein and fat by weight per serving, making it highly versatile for calorie-controlled diets. Vitamin B12 comes in at 2.3mcg per 100g, supporting nerve function and red blood cell production. A shredded cup (112g) delivers nearly 25g of protein with under 3g of carbs, making it one of the more protein-efficient cheeses available. The sodium content at 486mg per 100g is moderate compared to aged cheeses and should be factored into daily sodium tracking.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 84.9 | 6.3g | 0.7g | 6.3g | 0g |
| 1 cup, shredded (112g) | 334.9 | 24.9g | 2.7g | 24.8g | 0g |
| 6 slices (170g) | 508.3 | 37.7g | 4.1g | 37.6g | 0g |
| 100g | 299 | 22.2g | 2.4g | 22.1g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 299 | 15% |
| Protein | 22.2g | 44% |
| Total Fat | 22.1g | 28% |
| Saturated Fat | 13.9g | 70% |
| Total Carbohydrates | 2.4g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 486mg | 21% |
| Cholesterol | 79mg | 26% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 13.9g | 5% |
| Cholesterol | 79mg | 26% |
| Calcium | 505mg | 39% |
| Iron | 0.4mg | 2% |
| Potassium | 76mg | 2% |
| Vitamin A | 179mcg | 20% |
| Vitamin D | 0.4mcg | 2% |
| Vitamin B12 | 2.3mcg | 96% |
| Magnesium | 20mg | 5% |
| Phosphorus | 354mg | 28% |
| Zinc | 2.9mg | 26% |
| Selenium | 17mcg | 31% |
| Folate | 7mcg | 2% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Mozzarella Cheese
Mozzarella is one of the most practical high-protein cheeses for anyone tracking macros. At 22.2g of protein per 100g with only 2.4g of carbs, it delivers a strong protein-to-calorie ratio compared to most cheese options. A shredded cup provides nearly 25g of protein, which is comparable to a small chicken breast in protein content.
The calcium content at 505mg per 100g is exceptional. Calcium is essential for bone density, which is especially important during the years of peak bone mass development in young adults. Calcium also plays a role in muscle contraction, nerve signaling, and hormone secretion. Getting adequate calcium from whole food sources like mozzarella is more effective than relying on supplements for most people.
Mozzarella provides 2.9mg of zinc per 100g. Zinc is one of the most important minerals for testosterone production and immune defense. It is also required for proper wound healing and protein synthesis. Many people on restricted diets fall short on zinc, making cheese a convenient food to help close the gap.
Vitamin B12 at 2.3mcg per 100g supports red blood cell formation and neurological function. B12 is only found in animal products, so mozzarella is a relevant source for omnivores who do not eat much red meat or eggs. The selenium content at 17mcg per 100g supports thyroid function and acts as an antioxidant, helping reduce oxidative stress from intense training.
Dietary Considerations
Mozzarella cheese is naturally gluten-free and suitable for people with celiac disease or gluten sensitivity. It is not vegan, as it is a dairy product made from cow's milk. It is vegetarian. Mozzarella is excellent for ketogenic and low-carb diets given its near-zero carbohydrate content at 2.4g per 100g. For weight loss, the high protein content supports satiety and muscle preservation during a calorie deficit. The sodium at 486mg per 100g is moderate but can add up across a full day's intake, particularly if eating multiple servings. Those with lactose intolerance may find mozzarella better tolerated than fresh milk products since the cheese-making process reduces lactose content. Individuals with dairy allergies should avoid it entirely.
Daily Intake (100g)
100g of mozzarella cheese provides 15% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in mozzarella cheese?
Mozzarella cheese contains 299 calories per 100g. A 1 oz serving has about 85 calories, a shredded cup (112g) has about 335 calories, and 6 slices (170g) contains about 508 calories.
Is mozzarella good for weight loss?
Mozzarella can be a good fit for weight loss due to its high protein content at 22.2g per 100g and very low carbs. Protein promotes satiety and helps preserve muscle mass during a calorie deficit. Portioning to 1 to 2 oz servings keeps calories in check while still delivering a meaningful protein boost.
How much protein is in mozzarella cheese?
Mozzarella contains 22.2g of protein per 100g. A 1 oz serving provides 6.3g, and a shredded cup (112g) provides about 24.9g of protein. It is one of the higher-protein cheese options available.
Is mozzarella cheese keto-friendly?
Yes, mozzarella is very keto-friendly. It contains only 2.4g of carbs per 100g with zero sugar and zero fiber, making the net carb count essentially 2.4g per 100g. A 1 oz serving has just 0.7g of carbs.
How much calcium is in mozzarella cheese?
Mozzarella contains 505mg of calcium per 100g. A 1 oz serving provides about 143mg of calcium, and a shredded cup delivers about 566mg, which is well over half of the daily recommended intake of 1,000mg for adults.
What is the difference between mozzarella and other cheeses for protein?
Mozzarella provides 22.2g of protein per 100g, which is competitive with cheddar (24.9g) and parmesan (35.8g). Its advantage is the very low carb count combined with a softer texture, making it highly versatile. Fresh mozzarella has a slightly different profile than low-moisture mozzarella, with more water and fewer calories per gram.
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