Nutrition facts · Eggs and dairy
Calories in Mozzarella
Whole milk mozzarella has 299 calories per 100 g, and a 1 oz (28.4 g) piece has 85 calories. Most of those calories come from fat, with protein close behind: 100 g provides 22.1 g of fat and 22.2 g of protein, but only 2.4 g of carbs. Because fat has more than twice the calories per gram of protein, it makes up the larger share of the energy.
Calories come from: Carbs 3% · Fat 67% · Protein 30%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 299 kcal | 22.2 g | 2.4 g | 22.1 g |
| 1 oz | 28.4 g | 85 kcal | 6.3 g | 0.7 g | 6.3 g |
| 1 cup, shredded | 112 g | 335 kcal | 24.8 g | 2.7 g | 24.8 g |
Full nutrition (Per 100 g)
| Calories | 299 kcal |
|---|---|
| Protein | 22.2 g |
| Carbohydrates | 2.4 g |
| of which sugars | 0 g |
| Fiber | 0 g |
| Fat | 22.1 g |
| of which saturated | 13.9 g |
| Sodium | 486 mg |
What changes the calories
- The type of milk matters: part-skim mozzarella has less fat and fewer calories than the whole milk version shown here.
- Fresh mozzarella packed in water holds more moisture than low-moisture blocks, so it usually has fewer calories per gram.
- Shredded cheese is easy to overpour, and a loosely or tightly packed cup can weigh quite different amounts.
- Melting does not add calories, but mozzarella on pizza, breaded sticks or fried dishes comes with the calories of the dough, breading or oil.
Tips for logging it accurately
- Weigh mozzarella in grams rather than using cups, especially when it is shredded, since packing changes how much fits in a cup.
- Pick the entry that matches your cheese, such as whole milk, part-skim or fresh, and log toppings like olive oil or pesto separately.
- Snap a photo of your pizza or caprese salad in BerryFit, then adjust the cheese portion if it looks heavier or lighter than estimated.
Log Mozzarella in seconds
Snap a photo of your meal or search for Mozzarella in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 oz of mozzarella?
One ounce (28.4 g) of whole milk mozzarella has 85 calories, with 6.3 g of protein, 6.3 g of fat and 0.7 g of carbs.
How many calories are in a cup of shredded mozzarella?
One cup of shredded whole milk mozzarella (112 g) has 335 calories, along with 24.8 g of protein and 24.8 g of fat.
Is mozzarella high in protein?
Yes, mozzarella has 22.2 g of protein per 100 g, almost the same amount as its fat content of 22.1 g.
Is mozzarella lower in calories than other cheeses?
At 299 calories per 100 g, whole milk mozzarella is in the middle of the range: it matches queso fresco, is a bit higher than feta at 265 calories, and is lower than cream cheese at 350 calories per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Cheese, mozzarella, whole milk, FDC ID 170845); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
