Americans love to eat cheese, so much so that the average consumption per person was about 39.8 pounds in 2022. According to a 2021 survey of 8,815 Americans by YouGov America, your top three types of cheese are Cheddar, American (also known as processed. cheese) and mozzarella, in that order.
So what makes mozzarella one of the country’s favorite cheeses, with an average annual consumption of about 12 pounds per person, according to the United States Department of Agriculture? Is mozzarella cheese healthy? Continue reading to discover the nutrition, health benefits and ways to enjoy mozzarella cheese.
What is Mozzarella Cheese?
Mozzarella is a type of cheese made from buffalo or cow’s milk. It is a soft, white cheese that can become firmer 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 firm but becomes smooth when melted, making it perfect for a variety of dishes from salad to pasta.
You can find different types 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. Although many people think that all hard cheeses are 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, each 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)
- Phosphorus: 100 mg (8% Daily Value)
- Zinc: 0.8 mg (7% Daily Value)
One ounce of mozzarella cheese provides close to one-third of the 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
Like other types of cheese, an ounce of mozzarella provides about 6 g of protein, similar to the amount of protein 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 vital role in producing hormones and enzymes and making antibodies to support the immune system to fight illness and infection.
Less Sodium than Other Cheeses
If you’re looking to reduce your sodium intake, mozzarella may 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 about 6% of the recommended daily intake of 2,300 mg sodium or less, according to the American Heart Association.
Sodium is essential for the proper functioning of muscles and nerves, and is an electrolyte important for maintaining fluid balance. Because almost all foods contain sodium, choosing foods with lower amounts of sodium can prevent overconsumption. Too much sodium in the long run can lead to water retention, high blood pressure and heart and kidney disease.
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 does have a significant amount. Eating too much saturated fat may increase the risk of heart disease. By 2021, however International Journal of Dairy Technology review, growing evidence suggests that nutrients in cheese may work together to reduce the risk of 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 advice of the Dietary Guidelines for Americans regarding 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 adds up to about 2% of your total calories.
Contains Nutrients for Healthy Bones and Teeth
Cheese provides calcium, phosphorus and zinc, all of which play essential roles in bone health, and may protect your teeth in other ways, too. 2022 Journal of Translational Medicine A study found that eating hard cheese after a meal reduced the total amount of cavity-associated bacteria.
Promotes Gut Health
Mozzarella cheese is a source of probiotics, incl Lactobacillus cheese and Lactobacillus fermentumaccording to a 2019 study published in Probiotics and Antimicrobial Proteins. Probiotics are important for gut health and play a role in the immune system. Another strategy to support gut health is to combine mozzarella cheese with fruits and vegetables.
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 taste. The soft white cheese pairs well with everything from sweet to savory, making it a favorite among chefs and home cooks alike. Pair it with tomatoes, pesto, fruit and more for a nutritious meal or snack. Mozzarella is also a perfect sliced cheese for pizza, caprese salad and flatbread.
Melt it over toast or your favorite protein, add it to breakfast with our Sun-Dried Tomato & Fresh Mozzarella Cheese quiche, or use it as a topping on roasted vegetables. Our favorite is the Roasted Bell Pepper Salad with Mozzarella and Basil. The possibilities are endless!
You can also eat mozzarella cheese simply 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. Although almost all mozzarella cheese sticks are made with partially shaved cheese and are relatively low in fat, the calories and fat add up once fried in cooking oil. For a healthier option, you can try our Air-Fryer Mozzarella Sticks over the traditional frying method. Whatever 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 types of cheese, and part-skim varieties have less total fat 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 different dishes, from sweet to savory and from breakfast to dinner.