Mozzarella nutrition facts

Mozzarella (1 oz, 28.35 g) has 72 calories, 6.9 g protein, 0 g fiber, 4.5 g fat. It is a good source of calcium and protein.

Calcium 17% DV Protein 14% DV Phosphorus 11% DV Vitamin B12 9.7% DV Selenium 7.4% DV

#10 of 17 dairy and eggs for calcium

Nutrition Facts

Serving size1 oz (28 g)

Calories72

Total Fat 4.5g5.8%

Saturated Fat 2.9g14%

Cholesterol 18mg6%

Sodium 175mg7.6%

Total Carbohydrate 0.8g0.3%

Dietary Fiber 0g0%

Total Sugars 0.3g

Protein 6.9g14%

Vitamin D 0.09µg0.4%

Calcium 222mg17%

Iron 0.1mg0.3%

Potassium 24mg0.5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 39%
■ Fat 57%
■ Carbohydrate 4%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

3.7

Inflammatory profile pro-inflammatory profile

Lower is more anti-inflammatory. Percentile 94 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in mozzarella

Nutrient	Per 1 oz	% Daily Value
Macronutrients
Calories	72 kcal	3.6%
Protein	6.9 g	14%
Total fat	4.5 g	5.8%
Carbohydrate	0.8 g	0.3%
Fiber	0 g	0%
Sugars	0.3 g	no DV
Fats
Saturated fat	2.9 g	14%
Monounsaturated fat	1.3 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.04 g	no DV
Omega-6 (linoleic)	0.09 g	no DV
Cholesterol	18 mg	6%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.01 mg	0.4%
Riboflavin (B2)	0.09 mg	6.6%
Niacin (B3)	0 mg	0.2%
Pantothenic acid (B5)	0.02 mg	0.4%
Vitamin B6	0.02 mg	1.2%
Folate (DFE)	3 µg	0.6%
Vitamin B12	0.23 µg	9.7%
Vitamin A (RAE)	36 µg	4%
Vitamin E	0.04 mg	0.3%
Vitamin D	0.09 µg	0.4%
Vitamin K	0.5 µg	0.4%
Choline	4 mg	0.8%
Minerals
Sodium	175 mg	7.6%
Calcium	222 mg	17%
Iron	0.1 mg	0.3%
Magnesium	7 mg	1.6%
Phosphorus	131 mg	11%
Potassium	24 mg	0.5%
Zinc	0.8 mg	7.1%
Copper	0.01 mg	0.8%
Manganese	0 mg	0.1%
Selenium	4.1 µg	7.4%
Carotenoids
Beta-carotene	12 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	15 g	no DV
Amino acids
Tryptophan	0.096 g	no DV
Threonine	0.262 g	no DV
Isoleucine	0.33 g	no DV
Leucine	0.67 g	no DV
Lysine	0.699 g	no DV
Methionine	0.192 g	no DV
Phenylalanine	0.359 g	no DV
Valine	0.43 g	no DV
Histidine	0.259 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	254 kcal	13%
Protein	24.3 g	49%
Total fat	15.9 g	20%
Carbohydrate	2.8 g	1%
Fiber	0 g	0%
Sugars	1.1 g	no DV
Fats
Saturated fat	10.1 g	51%
Monounsaturated fat	4.5 g	no DV
Polyunsaturated fat	0.5 g	no DV
Omega-3 (ALA+EPA+DHA)	0.14 g	no DV
Omega-6 (linoleic)	0.34 g	no DV
Cholesterol	64 mg	21%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.02 mg	1.5%
Riboflavin (B2)	0.3 mg	23%
Niacin (B3)	0.1 mg	0.7%
Pantothenic acid (B5)	0.08 mg	1.6%
Vitamin B6	0.07 mg	4.1%
Folate (DFE)	9 µg	2.2%
Vitamin B12	0.82 µg	34%
Vitamin A (RAE)	127 µg	14%
Vitamin E	0.14 mg	0.9%
Vitamin D	0.3 µg	1.5%
Vitamin K	1.6 µg	1.3%
Choline	15 mg	2.8%
Minerals
Sodium	619 mg	27%
Calcium	782 mg	60%
Iron	0.2 mg	1.2%
Magnesium	23 mg	5.5%
Phosphorus	463 mg	37%
Potassium	84 mg	1.8%
Zinc	2.8 mg	25%
Copper	0.03 mg	2.8%
Manganese	0.01 mg	0.4%
Selenium	14.4 µg	26%
Carotenoids
Beta-carotene	41 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	54 g	no DV
Amino acids
Tryptophan	0.339 g	no DV
Threonine	0.924 g	no DV
Isoleucine	1.164 g	no DV
Leucine	2.365 g	no DV
Lysine	2.464 g	no DV
Methionine	0.677 g	no DV
Phenylalanine	1.266 g	no DV
Valine	1.517 g	no DV
Histidine	0.913 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170847 ("Cheese, mozzarella, part skim milk").

Mozzarella variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Mozzarella (this page)	254	24.3	15.9	2.8	0	1.1	84	0	619
Whole milk	299	22.2	22.1	2.4	0	0	76	0	486

Compare mozzarella with…

Cheddar cheese vs Mozzarella

Frequently asked questions

How many calories are in mozzarella?

Mozzarella has 72 calories per 1 oz (28.35 g), or 254 calories per 100 g, according to USDA FoodData Central.

How much protein is in mozzarella?

6.9 g of protein per 1 oz, which is 14% of the 50 g Daily Value.

What is mozzarella rich in?

Per serving, mozzarella is richest in Calcium at 17% of the Daily Value, Protein (14%), Phosphorus (11%), Vitamin B12 (9.7%).

Is mozzarella healthy?

By nutrient density, mozzarella scores 21 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is pro-inflammatory profile compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More dairy and eggs

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.