Nutrition per ~30 g · ⅛ cup
76kcal
Protein7.3 g
Carbs0.8 g
Fat4.8 g
Fiber0 g
Vitamins
Vitamin B120.28 mcg12%
Riboflavin90.9 mcg7%
Vitamin A38.1 mcg4%
Vitamin A144 iu3%
Vitamin B621 mcg1%
Folate2.7 mcg1%
Pantothenic Acid23.7 mcg0%
Thiamin5.4 mcg0%
Vitamin D0.090 mcg0%
Vitamin K0.48 mcg0%
Vitamin E42 mcg0%
Niacin31.5 mcg0%
Vitamin D3.6 iu—
Minerals & other
Calcium219 mg17%
Phosphorus158 mg13%
Selenium5.1 mcg9%
Zinc1.0 mg9%
Sodium186 mg8%
Magnesium6.9 mg2%
Choline4.6 mg1%
Copper7.5 mcg1%
Potassium25.2 mg1%
Iron66 mcg0%
Manganese3 mcg0%
Sugars0.34 g—
Saturated Fat2.8 g—
Cholesterol19.2 mg—
Monounsaturated Fat1.4 g—
Polyunsaturated Fat0.14 g—
Bioactives estimated
Choline~45 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density24.6/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality14.0/15How much protein it delivers, by absolute grams and per calorie.
Bioactives7.7/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber0.0/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats2.5/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact10.0/10Low sugar with a high fiber-to-carb ratio scores best.
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).
What it feeds primary sources only
Systems
ImmuneBrainSleepCardioEnergyMuscleBonesLongevityHormonesSkinStressLiverKidneyEyesReproductive
Pathways
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsMembranesClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
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 preventionstrong
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
Promotes muscle protein synthesis and prevents sarcopeniastrong
Mozzarella 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 pathwaymoderate
Vitamin K2 (menaquinone) activates matrix Gla protein, which prevents arterial calcification and supports endothelial function
May improve micronutrient bioavailability and gut healthemerging
Fermentation byproducts and residual beneficial bacteria in fresh mozzarella support healthy gut microbiota composition and may enhance mineral absorption
Provides choline for cognitive functionmoderate
Mozzarella contains choline (40-50mg per 100g), a precursor to acetylcholine and component of phosphatidylcholine, supporting memory and neural function
Pairs 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
In the kitchen
- 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
When to eat it 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
Breaks a fast
Can be consumed at any meal; midday pairing with vegetables maximizes micronutrient synergy and satiety effect