Americans love to eat cheese, so much so that the average consumption per person was about 38.5 pounds in 2021. According to a 2021 survey by YouGov America of 8,815 Americans, the top three favorite kinds of cheese are Cheddar, American (also known as processed cheese) and mozzarella, in that order.
So, what makes mozzarella one of the best-loved cheeses in the country, with an average yearly consumption of about 12 pounds per person, according to the United States Department of Agriculture? Is mozzarella cheese healthy? Keep reading to find out the nutrition, health benefits and ways to enjoy mozzarella cheese.
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What Is Mozzarella Cheese?
Mozzarella is a type of cheese that is made from buffalo or cow's milk. It is a soft, white cheese that can get more firm with age. Many people love this Italian cheese for its smooth and creamy texture with a mild flavor and a hint of acidity. It is stringy but becomes smooth when melted, making it perfect for a variety of dishes from salad to pasta.
You can find different varieties of mozzarella cheese in grocery and specialty food stores, including buffalo mozzarella, fresh mozzarella, smoked mozzarella, mozzarella balls and mozzarella sticks.
Is Mozzarella Cheese Healthy?
Cheese is a nutrient-dense food that offers many health benefits, such as helping to reduce the risk of osteoporosis. While many people think that all hard cheese is high in calories, fat and sodium, you may change your mind after learning more about the nutritional breakdown of mozzarella cheese.
Mozzarella Cheese Nutrition
According to the USDA, every ounce (28 grams) of whole-milk mozzarella cheese provides:
- Calories: 85
- Carbohydrates: 1 g
- Fiber: 0 g
- Protein: 6 g
- Fat: 6 g
- Saturated Fat: 4 g
- Sodium: 138 mg
- Calcium: 143 mg (10% Daily Value)
- Phosphorous: 100 mg (8% Daily Value)
- Zinc: 0.8 mg (7% Daily Value)
One ounce of mozzarella cheese provides close to one-third of the suggested daily intake of dairy foods on a 2,000-calorie eating plan, according to USDA MyPlate.
Health Benefits of Mozzarella Cheese
Good Source of Protein
Similar to other types of cheese, an ounce of mozzarella provides about 6 g of protein, similar to the amount of protein present in 1 ounce of cooked meat, poultry or seafood. Protein is an essential nutrient that is part of every cell in the body. It fuels your body with energy and is needed for cell growth and repair. Protein also plays a crucial role in producing hormones and enzymes and making antibodies to support the immune system to fight off illnesses and infections.
Less Sodium than Other Cheeses
If you are trying to reduce your intake of sodium, mozzarella might be the way to go. Compared to the same serving size of feta and Parmesan, mozzarella has less than half the sodium, with 138 milligrams per serving. This is roughly 6% of the daily recommended intake of 2,300 mg of sodium or less, according to the American Heart Association.
Sodium is vital for muscles and nerves to function properly, and is an electrolyte important for keeping fluids in balance. Because sodium is present in nearly every food, choosing foods with lower amounts of sodium could prevent overconsuming it. Too much sodium can lead to water retention, high blood pressure and heart and kidney diseases in the long run.
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Lower in Saturated Fat
Compared to many other types of cheese, mozzarella has a higher moisture content and less total fat. It also has lower amounts of saturated fat than most types of cheese, although it has a considerable amount. Eating too much saturated fat might increase the risk of heart disease. However, according to a 2021 International Journal of Dairy Technology review, growing evidence suggests that nutrients in cheese may work together to actually decrease the risk for cardiovascular disease compared to other dairy products such as milk and yogurt when matched for fat content.
Until we know more, it's best to follow the Dietary Guidelines for Americans' advice for saturated fat, which recommends limiting it to no more than 10% of calories. In other words, if you eat a 2,000-calorie diet, the amount of saturated fat in one serving of mozzarella cheese contributes to about 2% of your total calories.
Contains Nutrients for Healthy Bones and Teeth
Cheese provides calcium, phosphorus and zinc, which all play essential roles in bone health, and it may protect your teeth in other ways, too. A 2022 Journal of Translational Medicine study found that eating hard cheese after a meal reduced the overall amount of bacteria associated with cavities.
Promotes Gut Health
Mozzarella cheese is a source of probiotics, including Lactobacillus casei and Lactobacillus fermentum, according to a 2019 study published in Probiotics and Antimicrobial Proteins. Probiotics are important for gut health and play a role in the immune system. Combining mozzarella cheese with fruits and vegetables is another strategy for supporting gut health.
How to Enjoy Mozzarella Cheese
Mozzarella cheese is just as versatile as it is nutritious. It is widely used in Italian and American cuisines for how easily it melts and its delicious flavor. The white soft cheese pairs with everything from sweet to savory, making it well-loved by chefs and home cooks alike. Pair it with tomatoes, pesto, fruits and more for a nutritious meal or snack. Mozzarella is also a perfect slicing cheese for pizzas, caprese salad and flatbreads.
Melt it over toast or your favorite protein, add it to breakfast with our quiche, or use it to top roasted vegetables. Our favorite is the Roasted Bell Pepper Salad with Mozzarella and Basil. The possibilities are endless!
You can also simply eat mozzarella cheese as is, in the form of mozzarella sticks. Some people also enjoy mozzarella sticks by rolling them in panko breadcrumbs and an egg wash and frying them in oil. While nearly all mozzarella cheese sticks are made with part-skim cheese and are relatively low in fat, the calories and fat add up once fried with cooking oil. For a healthier option, you can try our Air-Fryer Mozzarella Sticks over the traditional frying method. Whichever cooking method you choose for fried mozzarella sticks, enjoy them in moderation.
The Bottom Line
Mozzarella is lower in fat and sodium than many other kinds of cheese, and part-skim varieties have even less total and saturated fat. Like other cheese, mozzarella is a good source of protein and calcium and contains phosphorus, which are essential nutrients for optimal health. You can enjoy mozzarella cheese in various dishes, from sweet to savory and from breakfast to dinner.
