Mozzarella
Mozzarella is a soft, mild cheese traditionally made from milk that provides high-quality protein and bioavailable calcium essential for bone and muscle health.
Nutrition · per ~30 g serving · ≈ ⅛ cup
- Vitamin B120.28 mcg12% DV
- Vitamin A43.5 mcg5% DV
- Calcium219.3 mg17% DV
- Phosphorus158.4 mg13% DV
- Selenium5.1 mcg9% DV
- Zinc1.0 mg9% DV
- Sodium185.7 mg8% DV
- Saturated Fat2.8 g
- Sugars0.34 g
- Choline~45 mg
Score · 67/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Calcium56% DV
- Phosphorus42% DV
- Vitamin B1240% DV
- Selenium31% DV
- Zinc31% DV
Overview
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.
Health Benefits (5)
- Supports bone mineral density and fracture preventionstrongHigh 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
- Promotes muscle protein synthesis and prevents sarcopeniastrongMozzarella contains complete proteins with high leucine content (3-4% by weight), which activates mTOR signaling and stimulates muscle protein synthesis in aging adults
- Supports cardiovascular health through vitamin K2 pathwaymoderateVitamin K2 (menaquinone) activates matrix Gla protein, which prevents arterial calcification and supports endothelial function
- May improve micronutrient bioavailability and gut healthemergingFermentation byproducts and residual beneficial bacteria in fresh mozzarella support healthy gut microbiota composition and may enhance mineral absorption
- Provides choline for cognitive functionmoderateMozzarella contains choline (40-50mg per 100g), a precursor to acetylcholine and component of phosphatidylcholine, supporting memory and neural function
Food Pairings
- ·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
Practical Tips
- ·Choose grass-fed or pasture-raised mozzarella when available, as these varieties contain 3-5x higher levels of vitamin K2 compared to grain-fed varieties
- ·Select fresh mozzarella over aged varieties when possible to minimize sodium intake while maximizing probiotic content from fermentation cultures
- ·Store fresh mozzarella in its original brine or salt water solution at 4°C to preserve texture and beneficial bacterial cultures; consume within 5-7 days
- ·Pair mozzarella with olive oil drizzle to enhance absorption of fat-soluble vitamins and increase satiety through fat-protein combination
- ·Limit portion to 30-50g daily as part of a balanced diet due to caloric density (280-320 kcal per 100g) and sodium content in some commercial varieties
Optimal Timing
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
Can be consumed at any meal; midday pairing with vegetables maximizes micronutrient synergy and satiety effect
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other dairy
Per 100 g of the default form. Bars show how much higher or lower mozzarella is than the average across 29 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about mozzarella
What is mozzarella?
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.
Is mozzarella healthy?
Mozzarella scores 67/100 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.
Is mozzarella high in protein?
Moderately — it contributes meaningful protein. A 30 g serving provides about 7.3 g of protein (~15% of the 50 g daily value).
Is mozzarella high in fiber?
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in mozzarella?
In a 30 g serving, mozzarella is highest in Calcium (~17% DV), Phosphorus (~13% DV), Vitamin B12 (~12% DV).
Is mozzarella keto-friendly?
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).
When is the best time to eat mozzarella?
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
How much mozzarella should I eat?
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.
Is mozzarella an allergen?
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.
What pairs well with mozzarella?
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.
Supplements that mirror Mozzarella's nutrient profile
Encyclopedia entries that supply the same signature nutrients mozzarella contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Mozzarella
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.