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.
What Is 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.
Health Benefits of Mozzarella Cheese
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 nutrient that 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.
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 nerves to 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, including Lactobacillus casei and Lactobacillus 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.
Mozzarella Cheese Nutrition
Cheese is a nutrient-dense food that 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:
Calories: 85Total Carbohydrates: 1 gDietary Fiber: 0 gTotal Sugar: 0 gProtein: 6 gFat: 6 gSaturated Fat: 4 gSodium: 138 mgCalcium: 143 mg (10% Daily Value)Phosphorous: 100 mg (8% Daily Value)Zinc: 0.8 mg (7% Daily Value)
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.
How to Enjoy Mozzarella Cheese
Mozzarella cheese is just as versatile as it is nutritious. It is widely used in Italian and American cuisines for how easily it melts and its delicious flavor. The white soft cheese pairs with everything from sweet to savory, making it well-loved by chefs and home cooks alike. Pair it with tomatoes, pesto, fruits and more for a nutritious meal or snack. Fresh mozzarella is also a perfect slicing cheese for pizzas, Caprese salad and flatbreads.
Melt mozzarella over toast or your favorite protein, add it to breakfast with our Sun-Dried Tomato & Fresh Mozzarella Cheese quiche, or use it to top roasted vegetables. One of our favorites is the Roasted Bell Pepper Salad with Mozzarella and Basil. The possibilities are endless!
You can also simply eat mozzarella cheese as is.
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.