scored 60/100
Mozzarella is a soft, mild cheese traditionally made from milk that provides high-quality protein and bioavailable calcium essential for bone and muscle health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 60.
Less a 3.0 anti-nutrient penalty (high saturated fat, moderate sodium).
Mozzarella originated in Southern Italy and is traditionally produced from buffalo milk or cow's milk through a curd-stretching process. As a cheese, mozzarella delivers concentrated protein (22-28g per 100g) and calcium (505-700mg per 100g depending on variety), both critical for maintaining bone mineral density and skeletal muscle mass—key longevity markers. Unlike aged hard cheeses, mozzarella contains lower sodium levels and less lactose due to its short aging period, making it more accessible for those with lactose sensitivity. The fat-soluble vitamin K2 (particularly in grass-fed varieties) supports cardiovascular and bone health through activation of osteocalcin and matrix Gla protein. Fresh mozzarella varieties contain probiotics and beneficial bacterial cultures that support gut microbiota composition. The whey proteins in mozzarella contain leucine and other branched-chain amino acids that stimulate muscle protein synthesis, important for preventing sarcopenia in aging. Portion control is important due to caloric density and sodium content in some commercial varieties.
High bioavailable calcium and phosphorus combine with vitamin K2 (especially in grass-fed varieties) to mineralize bone matrix and activate osteocalcin, a protein essential for bone strength
Mozzarella contains complete proteins with high leucine content (3-4% by weight), which activates mTOR signaling and stimulates muscle protein synthesis in aging adults
Vitamin K2 (menaquinone) activates matrix Gla protein, which prevents arterial calcification and supports endothelial function
Fermentation byproducts and residual beneficial bacteria in fresh mozzarella support healthy gut microbiota composition and may enhance mineral absorption
Mozzarella contains choline (40-50mg per 100g), a precursor to acetylcholine and component of phosphatidylcholine, supporting memory and neural function
Mozzarella's protein and calcium content supports sustained satiety and stable blood glucose through midday; leucine content optimizes muscle protein synthesis in post-meal window when overall amino acid availability is elevated
Breaks a fast
Can be consumed at any meal; midday pairing with vegetables maximizes micronutrient synergy and satiety effect
Per 100 g of the default form. Bars show how much higher or lower mozzarella is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Mozzarella is classified as a dairy. Mozzarella is a soft, mild cheese traditionally made from milk that provides high-quality protein and bioavailable calcium essential for bone and muscle health.
Mozzarella scores 60/100 in Formulate, making it a moderate choice. Its strongest contributions come from Calcium, Phosphorus, Vitamin B12. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 30 g serving provides about 7.3 g of protein (~15% of the 50 g daily value).
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 30 g serving, mozzarella is highest in Calcium (~17% DV), Phosphorus (~13% DV), Vitamin B12 (~12% DV).
Yes — it fits comfortably in most keto plans. A 30 g serving has about 0.8 g of net carbs (0.8 g total minus 0 g fiber).
Best in the midday. Mozzarella's protein and calcium content supports sustained satiety and stable blood glucose through midday; leucine content optimizes muscle protein synthesis in post-meal window when overall amino acid availability is elevated
A typical serving is around 30 g (~76 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating mozzarella alongside several other dairy sources.
Mozzarella falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Mozzarella pairs nicely with: Pair with tomatoes because lycopene in tomatoes is fat-soluble and requires dietary fat (from mozzarella's milk fat) for optimal absorption, creating classic caprese synergy; Combine with leafy greens (spinach, arugula) because mozzarella's fat content enhances absorption of fat-soluble vitamins K, E, and carotenoids from greens; Pair with fermented foods (kimchi, sauerkraut) because both contain bioactive compounds that synergistically support gut microbiota diversity and bacterial populations; Combine with cruciferous vegetables (broccoli, cauliflower) because mozzarella's calcium enhances mineral bioavailability from vegetables' micronutrient-dense profiles.
High saturated fat; Moderate sodium.
Encyclopedia entries that supply the same signature nutrients mozzarella contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients mozzarellacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.