In This ArticleView AllIn This ArticleWhat Is Mozzarella Cheese?Mozzarella Cheese NutritionHealth Benefits of Mozzarella CheeseHow to Enjoy Mozzarella Cheese
In This ArticleView All
View All
In This Article
What Is Mozzarella Cheese?
Mozzarella Cheese Nutrition
Health Benefits of Mozzarella Cheese
How to Enjoy Mozzarella Cheese
Close
Photo: Getty Images / Westend61
We love to eat cheese in the U.S.—so much so that the average American eats about 40 pounds of it each year.According to a 2021 survey of 8,815 Americans, the top three favorite kinds of cheese are Cheddar, American (also known as processed cheese) and mozzarella, in that order.
So, what makes mozzarella one of the best-loved cheeses in the country, with an average yearly consumption of about 12 pounds per person?Is mozzarella cheese healthy? Keep reading to find out the nutrition, health benefits and ways to enjoy mozzarella cheese.
21 Recipes Using Fresh Mozzarella Cheese
Mozzarella is a type of cheese that is made from buffalo or cow’s milk. It is a soft, white cheese that can get more firm with age. Many people love this Italian cheese for its smooth and creamy texture with a mild flavor and a hint of acidity. It is stringy but becomes smooth when melted, making it perfect for a variety of dishes from salad to pasta.
You can find different varieties of mozzarella cheese in grocery and specialty food stores, including buffalo mozzarella, fresh mozzarella, smoked mozzarella, mozzarella balls and mozzarella sticks.
Cheese is a nutrient-dense foodthat offers many health benefits, including helping to reduce the risk of osteoporosis. For every ounce (28 grams) of whole-milk mozzarella cheese you eat, you get:
One ounce of mozzarella cheese provides close to one-third of the suggested daily intake of dairy foods on a 2,000-calorie eating plan.
Good Source of Protein
Similar to other types of cheese, an ounce of mozzarella provides about 6 g of protein—similar to the amount of protein present in 1 ounce of cooked meat, poultry or seafood.Protein is an essential nutrientthat is part of every cell in the body. It fuels your body with energy and is needed for cell growth and repair. Protein also plays a crucial role in producing hormones and enzymes and making antibodies to support the immune system to fight off illnesses and infections.
How Much Protein Do You Need to Eat Every Day?
Less Sodium than Other Cheeses
Mozzarella is a lower-sodium cheese, coming in at about less than half the sodium of other popular cheeses, like feta and Parmesan, with 138 milligrams per serving. This is roughly 6% of the American Heart Association’s recommended daily intake of 2,300 mg of sodium or less.
Sodium is vital for muscles and nervesto function properly, and is an electrolyte important for keeping fluids in balance. Because sodium is present in nearly every food, choosing foods with lower amounts of sodium could prevent overconsumption of it. Too much sodium can lead to water retention, high blood pressure and heart and kidney diseases in the long run.
Lower in Saturated Fat
Compared to many other types of cheese, mozzarella has a higher moisture content and less total fat. It also has lower amounts of saturated fat than most types of cheese—although it still has a considerable amount. And eating too much saturated fat might increase the risk of heart disease. However, growing evidence suggests that nutrients in cheese may work together to decrease the risk for cardiovascular disease compared to other dairy products such as milk and yogurt when matched for fat content.
Until we know more, it’s best to follow the 2020-2025 Dietary Guidelines for Americans' advice for saturated fat, which recommends limiting it to no more than 10% of calories.In other words, if you eat a 2,000-calorie diet, the amount of saturated fat in one serving of mozzarella cheese contributes to about 2% of your total calories.
Contains Nutrients for Healthy Bones and Teeth
Cheese provides calcium, phosphorus and zinc, which all play essential roles in bone health—and it may protect your teeth in other ways, too. For example, there is some evidence that eating hard cheese after a meal may reduce the overall amount of bacteria associated with cavities.
Promotes Gut Health
Mozzarella cheese is a source of gut-loving probiotics, includingLactobacillus caseiandLactobacillus fermentum.Probiotics are important for gut health and play a role in the immune system. Combining mozzarella cheese with fruits and vegetables is another strategy for supporting gut health.
Your Gut Health Affects Almost Every System in Your Body—Are You Doing Enough to Care for It?
Melt mozzarella over toast or your favorite protein, add it to breakfast with ourSun-Dried Tomato & Fresh Mozzarella Cheesequiche, or use it to top roasted vegetables. One of our favorites is theRoasted Bell Pepper Salad with Mozzarella and Basil. The possibilities are endless!
You can also simply eat mozzarella cheese as is. Love mozzarella sticks? You must try ourAir-Fryer Mozzarella Sticks! You’ll never buy them premade again.
The Bottom Line
Mozzarella is lower in fat and sodium than many other kinds of cheese, and part-skim varieties have even less total and saturated fat. Like other cheese, mozzarella is a good source of protein and calcium and also contains phosphorus—all of which are essential nutrients for optimal health. You can enjoy mozzarella cheese in various dishes, from sweet to savory and from breakfast to dinner.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
United States Department of Agriculture. Economic Research Service.Dairy Data.
United States Department of Agriculture. Economic Research Service.U.S. per Capita Consumption of Cow’s Milk Cheeses Continues to Expand.
United States Department of Agriculture. MyPlate.Dairy.
American Heart Association.Why Should I Limit Sodium?
Feeney E, Lamichhane P, Sheehan J.The cheese matrix: understanding the impact of cheese structure on aspects of cardiovascular health—a food science and a human nutrition perspective.International Journal of Dairy Technology.2021. doi:10.1111/1471-0307.12755
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Bihola A, Jana A, Parmar S, et al.Feasibility study of utilizingSaccharomyces boulardiias an adjunct culture in Mozzarella type cheese and its quality characterization.Discover Food.2024. doi:10.1007/s44187-024-00190-9
