Mozzarella vs Greek Yogurt: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Mozzarella has 280 calories while Greek Yogurt has 59 calories per 100g.
Quick Summary
Fewer Calories
Greek Yogurt
59 kcal
More Protein
Mozzarella
28g
More Fiber
Mozzarella
0g
Less Sugar
Mozzarella
0.7g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Mozzarella | Greek Yogurt | Difference |
|---|---|---|---|
| Calories | 280kcal | 59kcal✓ | +221.0kcal |
| Protein | 28g✓ | 10g | +18.0g |
| Carbohydrates | 3.1g✓ | 3.3g | -0.2g |
| Fat | 17g | 0.4g✓ | +16.6g |
| Fiber | 0g | 0g | 0.0g |
| Sugar | 0.7g✓ | 2.8g | -2.1g |
| Sodium | 505mg | 41mg✓ | +464.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Mozzarella
Greek Yogurt
Diet Compatibility
Mozzarella
Greek Yogurt
When to Choose Mozzarella
- ✓Higher in protein (28g vs 10g)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (3.1g vs 3.3g)
- ✓Less sugar (0.7g vs 2.8g)
Common Uses
When to Choose Greek Yogurt
- ✓Lower in calories (59 vs 280)
- ✓Lower sodium (41mg vs 505mg)
Common Uses
Mozzarella vs Greek Yogurt: Nutritional Analysis
Mozzarella is more calorie-dense at 280 calories per 100g compared to 59 for Greek Yogurt, a difference of 221 calories. On the protein front, Mozzarella delivers more with 28g per 100g versus 10g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Mozzarella and Greek Yogurt tell different nutritional stories. Mozzarella provides 3.1g of carbohydrates, 17g of fat, and 0g of fiber per 100g, while Greek Yogurt contains 3.3g carbs, 0.4g fat, and 0g fiber. Sugar content also differs: Mozzarella contains 0.7g while Greek Yogurt has 2.8g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Greek Yogurt is the lower-calorie choice at 59 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Mozzarella provides more protein (28g/100g), supporting muscle repair and growth.
- For sustained energy: Mozzarella offers more fiber (0g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Mozzarella or Greek Yogurt?
Mozzarella has more calories with 280 kcal per 100g, compared to Greek Yogurt with 59 kcal. That's a difference of 221 calories per 100g serving.
Is Mozzarella healthier than Greek Yogurt?
Mozzarella and Greek Yogurt have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Mozzarella and Greek Yogurt?
Mozzarella has more protein with 28g per 100g, compared to Greek Yogurt with 10g. Mozzarella provides 18.0g more protein per 100g serving.
Which is better for weight loss, Mozzarella or Greek Yogurt?
For weight loss, Greek Yogurt is the better choice with only 59 calories per 100g compared to 280 calories in Mozzarella. Greek Yogurt also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Mozzarella or Greek Yogurt have fewer carbs?
Mozzarella has fewer carbs with 3.1g per 100g, compared to Greek Yogurt with 3.3g. If you're following a low-carb diet, Mozzarella is the better option with 0.2g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.