scored 59/100
Mozzarella is a mild, semi-soft cheese rich in protein and calcium, traditionally made from cow's milk or buffalo milk. It provides bioavailable nutrients essential for bone health and muscle maintenance.
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 59.
Less a 3.0 anti-nutrient penalty (high saturated fat, moderate sodium).
Mozzarella cheese originated in Southern Italy, traditionally produced from buffalo milk (mozzarella di bufala), though cow's milk varieties are now widespread. Its unique semi-soft texture results from a stretching process that creates its distinctive strands. Per 100g, mozzarella provides approximately 28g of protein, 505mg of calcium, and 250mg of phosphorus—nutrients critical for maintaining bone mineral density and skeletal integrity with aging. The cheese contains high-quality complete protein with all essential amino acids, supporting muscle protein synthesis and sarcopenia prevention in older adults. Mozzarella also supplies vitamin B12 for neurological health and selenium for antioxidant defense. Unlike aged cheeses, fresh mozzarella has lower sodium content, making it suitable for hypertension management. The milk fat contains conjugated linoleic acid (CLA) and butyric acid, compounds with emerging anti-inflammatory properties. Fresh mozzarella's high moisture content and lower lactose levels compared to harder cheeses improve digestibility for many individuals. When consumed as part of a balanced Mediterranean-style diet, mozzarella contributes to cardiovascular health and longevity outcomes documented in observational studies.
Calcium and phosphorus are structural components of bone matrix; their combined intake maintains skeletal mineralization, critical for preventing osteoporosis with age
High-quality whey and casein proteins provide all essential amino acids needed for muscle protein synthesis, particularly leucine which activates mTOR signaling
Choline is a precursor to acetylcholine (neurotransmitter); B12 maintains myelin sheath integrity and homocysteine metabolism, protecting against cognitive decline
Butyric acid promotes healthy gut microbiota and intestinal barrier function; CLA may modulate immune response and reduce pro-inflammatory cytokines
Consuming mozzarella at lunch or as a snack provides sustained protein and calcium for afternoon energy and supports muscle protein synthesis throughout the day without interfering with sleep
Breaks a fast
Mozzarella's fat and protein content breaks a fast; consume it only after completing your fasting window. Evening consumption is acceptable in moderate portions but may cause digestive discomfort in sensitive individuals.
Per 100 g of the default form. Bars show how much higher or lower mozzarella cheese is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Mozzarella Cheese is classified as a dairy. Mozzarella is a mild, semi-soft cheese rich in protein and calcium, traditionally made from cow's milk or buffalo milk.
Mozzarella Cheese scores 59/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin B12, Calcium, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 30 g serving provides about 6.7 g of protein (~13% 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 cheese is highest in Vitamin B12 (~28% DV), Calcium (~12% DV).
Yes — it fits comfortably in most keto plans. A 30 g serving has about 0.7 g of net carbs (0.7 g total minus 0 g fiber).
Best in the midday. Consuming mozzarella at lunch or as a snack provides sustained protein and calcium for afternoon energy and supports muscle protein synthesis throughout the day without interfering with sleep
A typical serving is around 30 g (~90 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 cheese alongside several other dairy sources.
Mozzarella Cheese 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 Cheese pairs nicely with: Pair with tomatoes and olive oil because lycopene absorption increases with fat-soluble compounds in mozzarella, and tomato acidity enhances calcium bioavailability; Combine with leafy greens (arugula, spinach) because vitamin K in greens works synergistically with mozzarella's calcium and phosphorus for optimal bone health; Pair with whole grain bread because soluble fiber slows gastric emptying, extending nutrient absorption and providing sustained amino acid delivery for muscle synthesis; Combine with probiotic foods (kimchi, sauerkraut) because fermented foods enhance gut barrier function, improving calcium and mineral absorption from mozzarella.
High saturated fat; Moderate sodium.
Encyclopedia entries that supply the same signature nutrients mozzarella cheese contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients mozzarella cheesecontributes 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.