Calories in Mozzarella
280 calories per 100g
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A 1-ounce serving of whole-milk mozzarella has about 78–85 calories, and the type you choose matters more than the brand. Part-skim, low-moisture mozzarella (the shredded pizza kind) is the lightest everyday option at roughly 72 calories per ounce, a string-cheese stick is about 80, and fresh mozzarella in water runs 70–80. The number that surprises people is shredded by the cup: one packed cup is roughly 290–340 calories, and restaurant fried mozzarella sticks are a different food entirely at about 85–90 calories each. The chart below breaks down every common form per ounce.
Mozzarella contains 280 calories per 100g. High in protein with 28g per 100g.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
High Protein
28g protein per 100g
Low Carb
Just 3.1g carbs per 100g
Low Sugar
Only 0.7g sugar per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
Mozzarella Calories by Type
Mozzarella calories depend mostly on whether it's whole-milk, part-skim, or fresh — and on how it's served. Compare 1-ounce (28g) servings across the common forms, plus shredded by the cup and the fried appetizer version:
| Type | Calories | Notes |
|---|---|---|
| Part-skim, low-moisture (shredded/block) | ~72 cal | Per oz; the lightest everyday pizza cheese |
| Whole-milk, low-moisture | 78–85 cal | Per oz; richer, melts a touch better |
| Fresh mozzarella (fior di latte, in water) | 70–80 cal | Per oz; high water content keeps it light |
| Fresh buffalo mozzarella (di bufala) | 85–90 cal | Per oz; creamier and higher in fat |
| String cheese stick (part-skim) | ~80 cal | Per 28g stick; 6–7g protein, portion-controlled |
| Light / reduced-fat string cheese | 50–60 cal | Per stick; keeps most of the protein |
| Ciliegine / pearls (fresh) | 70–80 cal | Per oz; bite-size fresh balls for salads |
| Deli slice (1 oz) | 70–85 cal | Varies by whole-milk vs part-skim |
| Shredded, part-skim (1 cup / 112g) | ~290 cal | Calories add up fast by the cup |
| Shredded, whole-milk (1 cup / 112g) | ~336 cal | Measure before topping pizza or pasta |
| Fried mozzarella stick (breaded) | 85–90 cal | Each; an order of 6 is ~500–550 cal |
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About Mozzarella Nutrition
Mozzarella is a soft Italian cheese traditionally made from cow's or buffalo's milk, and it's one of the higher-protein, lower-sodium cheeses you can buy — roughly 280 calories, 28g protein, and 17g fat per 100g for the whole-milk low-moisture type. Because a normal portion is measured in ounces or slices rather than by 100g, the practical number to know is about 78–85 calories per ounce for whole-milk and around 72 for part-skim. Mozzarella comes in two broad families: low-moisture (the firm, shreddable block used on pizza and in string cheese) and fresh, high-moisture mozzarella sold in water as balls, pearls, or logs. Fresh mozzarella tastes richer but is actually a bit lighter per ounce because it holds so much water. Part-skim versions trim the fat and calories while keeping most of the protein and calcium, which is why mozzarella is often recommended as one of the more diet-friendly cheeses.
With 280 calories per 100 grams, Mozzarella provides 28g of protein,3.1g of carbohydrates, and 17g of fat.
Macronutrient Breakdown
- Protein: 28g - 40% of calories (high-protein food)
- Carbohydrates: 3.1g - 4% of calories (including 0g fiber)
- Fat: 17g - 55% of calories
Health Benefits of Mozzarella
- High in protein for a cheese — about 7g per ounce (28g per 100g) — which supports muscle maintenance and satiety
- Naturally lower in sodium than most cheeses (around 175mg per ounce vs. 300mg+ for firm aged cheeses)
- Excellent source of calcium and phosphorus for bone health
- Part-skim and fresh varieties are relatively low in calories per serving compared with cheddar or gouda
- Very low in carbohydrates (under 1g per ounce for low-moisture), making it keto- and low-carb-friendly
- String cheese is a naturally portion-controlled, protein-rich snack for kids and adults
How to Eat Mozzarella
Reach for part-skim, low-moisture mozzarella when you want the lightest option for pizza, baked pasta, or shredded toppings — it melts well and saves calories versus whole-milk. Fresh mozzarella shines raw: pair it with tomatoes and basil for a Caprese salad, tear it over greens, or add it to sandwiches. Measure shredded mozzarella by the cup before topping dishes, since a packed cup quietly adds 290–340 calories. A string-cheese stick (about 80 calories) makes an easy high-protein snack. To keep calories in check, remember that breaded, deep-fried mozzarella sticks are an appetizer — about 85–90 calories each before dipping sauce — not the same as plain string cheese.
Selection and Storage
Keep low-moisture mozzarella (block or shredded) tightly wrapped in the fridge; blocks last several weeks and shredding it yourself avoids the anti-caking starch on pre-shredded bags. Fresh mozzarella is perishable — store it in its brine or water, keep it refrigerated, and use within a few days of opening for the best texture and flavor. Choose fresh mozzarella that is springy and milky-smelling, not sour or slimy. For fewer calories and fat, look for 'part-skim' on low-moisture blocks and string cheese; 'light' string cheese drops to about 50–60 calories per stick while keeping the protein.
Dietary Considerations
Mozzarella is vegetarian (though traditional versions use animal rennet — check the label if that matters to you), gluten-free, and very low in carbohydrates, so it fits keto and low-carb diets well. It contains lactose in small amounts; most people with mild lactose sensitivity tolerate aged low-moisture mozzarella better than fresh. It is not vegan. As a calorie-dense food it should be portioned by the ounce or slice — its lower sodium and higher protein make it one of the more diet-friendly cheeses, but calories still add up quickly with shredded cheese and fried preparations.
Related Foods & Further Reading
Mozzarella is one of the lighter, higher-protein members of the cheese family. Compared with a firm aged cheddar at about 113 calories an ounce, part-skim mozzarella is meaningfully lower in calories and sodium while offering similar protein. For spreads, cream cheese is softer and lower in protein per tablespoon, and if you want the most protein per calorie, cottage cheese beats every hard cheese at roughly 25 calories an ounce. Load mozzarella onto a pizza and portion still matters most — measure shredded cheese by the cup rather than the handful.
Frequently Asked Questions About Mozzarella
How many calories are in mozzarella cheese?
Whole-milk mozzarella has about 280 calories per 100g, which works out to roughly 78–85 calories per ounce (28g) or per thin slice. Part-skim, low-moisture mozzarella is lighter at about 72 calories per ounce, fresh mozzarella runs 70–80, and a string-cheese stick is about 80. Shredded mozzarella adds up fast — one packed cup is roughly 290–340 calories.
How many calories are in a mozzarella string cheese stick?
A standard part-skim mozzarella string-cheese stick (28g) has about 80 calories, with 6–7g of protein and under 1g of carbs — one of the better portion-controlled, high-protein snacks. 'Light' or reduced-fat string cheese drops to roughly 50–60 calories per stick while keeping most of the protein.
How many calories are in fried mozzarella sticks?
Breaded, deep-fried mozzarella sticks are a very different food from plain string cheese: each stick runs about 85–90 calories, so a typical appetizer order of 6 delivers roughly 500–550 calories before marinara or ranch dipping sauce. The breading and frying oil more than double the calories of the cheese inside.
Is mozzarella good for weight loss?
Mozzarella can fit a weight-loss diet better than most cheeses because it's high in protein (about 7g per ounce), relatively low in sodium, and available in lighter part-skim and fresh versions. Stick to a measured ounce or a string-cheese stick (~80 calories), choose part-skim for pizza and pasta, and watch shredded portions — a packed cup is 290–340 calories. Skip fried mozzarella sticks if you're counting calories.
What is the difference between fresh, part-skim, and whole-milk mozzarella calories?
Whole-milk low-moisture mozzarella has about 78–85 calories per ounce; part-skim low-moisture is the lightest everyday choice at roughly 72; and fresh mozzarella in water runs 70–80 per ounce because its high water content dilutes the calories. Fresh buffalo mozzarella (di bufala) is a bit richer at 85–90. Per ounce the differences are small, but they matter once you're using multiple ounces on a pizza or in a salad.
How much protein is in mozzarella?
Mozzarella is one of the higher-protein cheeses at about 28g of protein per 100g, or roughly 6–7g per ounce. A string-cheese stick provides 6–7g, and a cup of shredded mozzarella has around 24–28g. Combined with its low carb content, that high protein makes mozzarella a satiating choice for keto, low-carb, and high-protein eating patterns.
Is mozzarella keto and low-carb friendly?
Yes. Low-moisture mozzarella has under 1g of carbohydrate per ounce, and even fresh mozzarella stays around 1g, so it's a staple on keto and low-carb diets. It's also the base for 'fathead' dough and low-carb pizza crusts. Because it's calorie-dense fat and protein, count it toward your daily calorie budget rather than treating it as free.
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Data Source
Compiled from product labelMozzarella has no matching record in USDA FoodData Central, so these values were compiled from the manufacturer's published Nutrition Facts panel. They are not USDA-verified.
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Data Accuracy Note: Most nutrition values are based on USDA FoodData Central laboratory analysis; the rest are taken from the manufacturer's published Nutrition Facts panel, and each food page says which applies. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.