The Surprising Health Benefits of Low-Calorie Mozzarella Cheese

Mozzarella cheese is a beloved ingredient in many cuisines worldwide, from traditional Italian dishes to contemporary American ones. But did you know that it’s also a nutritious food option that can be enjoyed without the guilt? In this post, we’ll explore the health benefits of Mozzarella cheese, compare different types, and provide a step-by-step recipe for a low-calorie salad that incorporates this delicious cheese.


Hi there! As a nutritionist, I’d be happy to help you find nutritious and delicious foods that can support your health and weight loss goals. Let’s start with your first request, an overview of Mozzarella cheese and why it’s a low-calorie option.

Mozzarella cheese is a type of soft, fresh cheese that originated in Italy. It’s traditionally made from the milk of water buffaloes, but nowadays it’s commonly made from cow’s milk as well. This cheese is a popular ingredient in many Italian dishes, including pizza, lasagna, and caprese salad.

Now, you may be wondering how Mozzarella cheese can be considered low calorie. After all, cheese is often thought of as a high-calorie food that can sabotage weight loss efforts. However, Mozzarella cheese is actually one of the lower calorie cheese options available.

One reason for this is that Mozzarella cheese is relatively low in fat. In fact, a 1-ounce serving of part-skim Mozzarella cheese contains just 71 calories, 5 grams of fat, and 6 grams of protein. By comparison, a 1-ounce serving of cheddar cheese contains 114 calories, 9 grams of fat, and 7 grams of protein.

Another factor that makes Mozzarella cheese a lower calorie option is that it’s a good source of calcium. Calcium is important for maintaining strong bones and teeth, and it can also help with weight loss by supporting healthy metabolism and reducing fat absorption.

Of course, it’s worth noting that Mozzarella cheese should still be consumed in moderation as part of a balanced diet. While it may be lower in calories and fat than some other cheeses, it still contains calories that can add up if you eat too much of it. Additionally, cheese is often high in sodium, which can lead to water retention and bloating.

So, if you’re looking for a delicious and nutritious cheese option that won’t derail your weight loss goals, Mozzarella cheese can be a great choice. Just be sure to enjoy it in moderation and pair it with plenty of other healthy foods to balance out your meals.

Nutrition facts about Mozzarella cheese

Nutrition facts (per 1-ounce serving of part-skim Mozzarella cheese):

  • Calories: 71
  • Sugar: 0.3 grams
  • Carbohydrates: 1 gram
  • Fiber: 0 grams
  • Cholesterol: 18 milligrams
  • Fat: 5 grams
  • Saturated fat: 3 grams
  • Sodium: 176 milligrams
  • Protein: 6 grams

In terms of vitamins and minerals, Mozzarella cheese is a good source of calcium, providing about 20% of the daily value per serving. It also contains small amounts of vitamin A and iron.


  • Milk
  • Vinegar or citric acid
  • Salt

The exact ingredients may vary depending on the brand and type of Mozzarella cheese, but these are the basic ingredients used in traditional Mozzarella cheese-making.

It’s worth noting that some types of Mozzarella cheese, such as whole milk or buffalo milk Mozzarella, may have slightly different nutrition facts and ingredients. Additionally, some brands may add additional ingredients or preservatives, so it’s always a good idea to read the label carefully and choose a high-quality, minimally processed cheese when possible.

Different types of Mozzarella cheese

There are several different types of Mozzarella cheese available, each with its own unique characteristics and flavor profiles. Here are some of the most common types of Mozzarella cheese:

  • Fresh Mozzarella: This type of Mozzarella cheese is usually sold in water or brine, and has a soft, moist texture and mild, slightly tangy flavor. Fresh Mozzarella is typically made from cow’s milk or water buffalo milk, and is commonly used in salads, sandwiches, and as a topping for pizza.
  • Low-Moisture Mozzarella: This type of Mozzarella cheese has a drier texture and more intense flavor than fresh Mozzarella. It’s typically made from cow’s milk and is available in both part-skim and whole milk varieties. Low-moisture Mozzarella is a popular choice for pizzas and other baked dishes, as it doesn’t release as much moisture when heated.
  • Smoked Mozzarella: This type of Mozzarella cheese is infused with smoky flavor through a process of cold smoking. Smoked Mozzarella has a slightly firm texture and a bold, savory flavor that pairs well with meats and vegetables.
  • Buffalo Mozzarella: This type of Mozzarella cheese is made from the milk of water buffaloes, which gives it a richer, creamier flavor and softer texture than cow’s milk Mozzarella. Buffalo Mozzarella is a popular choice for Italian dishes such as Caprese salad and Margherita pizza.

To compare these different types of Mozzarella cheese, we can summarize their characteristics in the following table:

Type of Mozzarella Cheese Texture Flavor Milk Type Common Uses
Fresh Mozzarella Soft and moist Mild and slightly tangy Cow’s milk or water buffalo milk Salads, sandwiches, pizza
Low-Moisture Mozzarella Drier and more firm Intense and savory Cow’s milk Pizza, baked dishes
Smoked Mozzarella Slightly firm Bold and smoky Cow’s milk Meats, vegetables, sandwiches
Buffalo Mozzarella Soft and creamy Rich and buttery Water buffalo milk Caprese salad, Margherita pizza

Overall, the type of Mozzarella cheese you choose will depend on your personal preferences and the dish you’re preparing. Fresh Mozzarella is a great choice for lighter, fresher dishes like salads and sandwiches, while low-moisture Mozzarella is a better option for baked dishes and pizzas. Smoked Mozzarella and buffalo Mozzarella can add unique flavors and textures to a wide range of dishes, so it’s worth trying them out to see which you prefer.


Mozzarella cheese can be paired with a variety of ingredients to create delicious dishes that are both flavorful and nutritious. Here are some Mozzarella cheese mixers to consider:

  • Tomatoes: Fresh or canned, tomatoes are a classic pairing with Mozzarella cheese. They add a burst of juicy sweetness and acidity to complement the cheese’s mild flavor.
  • Basil: Whether fresh or dried, basil is a natural match for Mozzarella cheese. Its herbaceous, slightly sweet flavor balances the cheese’s richness.
  • Spinach: This leafy green adds a dose of vitamins and minerals to any Mozzarella cheese dish. It also pairs well with the cheese’s milder taste.
  • Arugula: If you’re looking for a peppery kick to add to your Mozzarella cheese dish, arugula is a great choice. It has a slightly bitter, nutty taste that complements the cheese’s creaminess.
  • Roasted red peppers: These peppers add a smoky sweetness to Mozzarella cheese dishes. They are also relatively low in calories, making them a great option for those watching their intake.
  • Grilled chicken: Adding grilled chicken to your Mozzarella cheese dish is an easy way to boost the protein content. It also adds a savory flavor that pairs well with the cheese’s mild taste.
  • Grilled vegetables: Zucchini, eggplant, and other grilled vegetables add a smoky depth of flavor to Mozzarella cheese dishes. They also provide a variety of nutrients and fiber.

When it comes to choosing Mozzarella cheese mixers with the least calories, opt for fresh or grilled vegetables and herbs like tomatoes, basil, spinach, arugula, and roasted red peppers. These ingredients are low in calories and high in fiber, vitamins, and minerals, making them a nutritious addition to your diet.

Low calorie salad with Mozzarella cheese

Here is a step-by-step instruction for making a low-calorie salad with Mozzarella cheese:


  • 2 cups mixed greens (spinach, arugula, etc.)
  • 1 medium tomato, diced
  • 1/4 cup red onion, sliced
  • 1/4 cup cucumber, diced
  • 1/4 cup bell pepper, diced
  • 1/4 cup part-skim Mozzarella cheese, diced
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste


  1. Wash and dry the mixed greens and place them in a large salad bowl.
  2. Add the diced tomato, sliced red onion, diced cucumber, and diced bell pepper to the bowl.
  3. Add the diced Mozzarella cheese to the bowl.
  4. In a separate small bowl, whisk together the balsamic vinegar, olive oil, and a pinch of salt and pepper to make the dressing.
  5. Pour the dressing over the salad and toss gently to coat all the ingredients.
  6. Serve immediately and enjoy your low-calorie salad with Mozzarella cheese!

This salad is a great option for a light and healthy lunch or dinner, as it’s packed with nutrient-dense vegetables and lean protein from the Mozzarella cheese. Plus, the balsamic vinegar and olive oil dressing adds plenty of flavor without adding too many calories.

Interesting facts

Here are some interesting facts about Mozzarella cheese:

  • Mozzarella cheese originated in Italy, specifically in the region of Campania, which includes Naples and the island of Capri.
  • The name “Mozzarella” comes from the Italian word “mozzare,” which means “to cut off.” This refers to the way the cheese is made by cutting the curd into small pieces before shaping it into balls.
  • Traditional Mozzarella cheese is made from the milk of water buffalo, but today it’s more commonly made from cow’s milk.
  • Mozzarella cheese is a good source of protein, with about 7 grams of protein per ounce.
  • In Italy, fresh Mozzarella cheese is often eaten on its own, with just a drizzle of olive oil and a sprinkle of salt and pepper.
  • Mozzarella cheese is a popular ingredient in many Italian dishes, including pizza, lasagna, and caprese salad.
  • The world’s largest Mozzarella cheese ball weighed over 1,000 pounds and was made in Italy in 2011.
  • Mozzarella cheese is a good source of calcium, with about 20% of the daily recommended intake in just one ounce.
  • In the United States, the most popular type of Mozzarella cheese is low-moisture Mozzarella, which is firmer and more elastic than fresh Mozzarella.
  • Mozzarella cheese is also used in many non-Italian dishes, such as sandwiches, burgers, and quesadillas.


What is Mozzarella cheese?

Mozzarella cheese is a semi-soft, white cheese that originated in Italy. It is made from cow’s milk or buffalo milk and is known for its mild flavor and stretchy texture.

Is Mozzarella cheese healthy?

Mozzarella cheese can be a healthy addition to a balanced diet. It is a good source of protein and calcium, but it is also high in saturated fat and sodium. Choosing low-fat or part-skim Mozzarella cheese can help reduce the amount of saturated fat in your diet.

Can I eat Mozzarella cheese if I’m lactose intolerant?

People who are lactose intolerant may be able to tolerate small amounts of Mozzarella cheese, as it contains less lactose than other types of cheese. However, it’s best to check with your doctor or a registered dietitian to determine if Mozzarella cheese is safe for you to eat.

How long does Mozzarella cheese last in the fridge?

Fresh Mozzarella cheese should be consumed within a few days of purchase and should be stored in the fridge in an airtight container. Low-moisture Mozzarella cheese can last up to a month in the fridge if it is unopened, and up to three weeks if it has been opened.

Can I freeze Mozzarella cheese?

Yes, you can freeze Mozzarella cheese. It’s best to wrap it tightly in plastic wrap or foil and place it in an airtight container before freezing. Frozen Mozzarella cheese should be used within six months.

How can I use Mozzarella cheese in cooking?

Mozzarella cheese is a versatile cheese that can be used in a variety of dishes. It’s commonly used in pizza, lasagna, and caprese salad, but it can also be used in sandwiches, burgers, and quesadillas.

Is all Mozzarella cheese the same?

No, there are different types of Mozzarella cheese, including fresh Mozzarella and low-moisture Mozzarella. Fresh Mozzarella is soft and has a high moisture content, while low-moisture Mozzarella is firmer and more elastic.


Whether you’re a cheese lover or simply looking to add more variety to your diet, Mozzarella cheese is a great choice. With its mild flavor, stretchy texture, and versatility, it can be incorporated into a wide range of dishes, from classic Italian pasta dishes to contemporary sandwiches and burgers. And with its protein and calcium content, Mozzarella cheese can also be a nutritious addition to a balanced diet. So the next time you’re at the grocery store or planning a meal, consider picking up some Mozzarella cheese and exploring all the delicious and healthy ways to enjoy it!

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