Americans love cheese, so much so that the average per-person consumption in 2022 was about 39.8 pounds. According to a 2021 YouGov America survey of 8,815 Americans, the top three favorite types of cheese are cheddar, American cheese (also known as processed cheese), and mozzarella, in that order.
So, what makes mozzarella one of the most beloved cheeses in the country, with an average annual consumption of about 12 pounds per person, according to the U.S. Department of Agriculture? Is mozzarella cheese healthy? Keep reading to learn more about the nutrition facts, 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 as it ages. Many people love this Italian cheese for its smooth, 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 salads to pasta.
Various types of mozzarella cheese can be found in supermarkets and specialty 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 about the nutritional value of mozzarella cheese.
Mozzarella Cheese Nutrition Facts
According to the U.S. Department of Agriculture, every ounce of whole-milk mozzarella contains:
- Calories: 85
- Carbohydrates: 1 gram
- Fiber: 0 grams
- Egg white: 6 grams
- Fat: 6 grams
- Saturated fat: 4 grams
- Sodium: 138mg
- Calcium: 143 mg (10% of the daily value)
- Phosphorus: 100 mg (8% of the daily amount)
- Zinc: 0.8 mg (7% of the daily amount)
According to USDA MyPlate, 1 ounce (28 grams) of mozzarella cheese provides nearly one-third of the recommended daily amount of dairy on a 2,000-calorie diet.
Health Benefits of Mozzarella Cheese
Good source of protein
Like other types of cheese, an ounce of mozzarella provides about 6 grams of protein, comparable to the amount of protein found in 1 ounce of cooked meat, poultry, or seafood. Protein is an essential nutrient that is part of every cell in the body. It provides your body with energy and is necessary for cell growth and repair. Protein also plays a crucial role in the production of hormones and enzymes and the creation of antibodies to help the immune system fight disease and infection.
Less sodium than other cheeses
If you’re looking to cut back on your sodium intake, mozzarella may be the answer. Compared to the same serving size of feta and Parmesan, mozzarella contains less than half the sodium, with 138 milligrams per serving. That’s about 6 percent of the recommended daily intake of 2,300 mg or less of sodium, according to the American Heart Association.
Sodium is essential for muscles and nerves to function properly, and is an electrolyte important for balancing fluids. Because sodium is present in almost every food, choosing foods lower in sodium can prevent overconsumption. Too much sodium can lead to fluid retention, high blood pressure, and heart and kidney disease in the long run.
Lower saturated fat content
Compared to many other types of cheese, mozzarella has a higher moisture content and less total fat. It also has less saturated fat than most types of cheese, although it does have a significant amount. Eating too much saturated fat can increase your risk of heart disease. However, according to a 2021 study International Journal of Dairy Technology A recent review finds that mounting evidence suggests that the nutrients in cheese may work together to reduce the risk of heart disease compared to other dairy products, such as milk and yogurt, when the fat content is the same.
Until we know more, it’s best to follow the Dietary Guidelines for Americans’ advice on saturated fat, which recommends limiting it to no more than 10 percent of calories. In other words, if you’re eating a 2,000-calorie diet, the amount of saturated fat in a single serving of mozzarella cheese contributes to about 2 percent 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 it can protect your teeth in other ways, too. A 2022 Journal of Translational Medicine Research has shown that eating hard cheese after a meal reduces the amount of bacteria associated with cavities.
Promotes intestinal health
Mozzarella cheese is a source of probiotics, including Lactobacillus casei 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. Pairing mozzarella cheese with fruits and vegetables is another strategy to support gut health.
How to Enjoy Mozzarella Cheese
Mozzarella cheese is as versatile as it is nutritious. It’s widely used in Italian and American cuisine for its easy melting and delicious flavor. The soft white cheese goes well with everything from sweet to savory, making it a favorite of chefs and home cooks alike. Pair it with tomatoes, pesto, fruit, and more for a nutritious meal or snack. Mozzarella also makes a great sliceable cheese for pizza, caprese salad, and flatbreads.
Melt it on toast or your favorite protein, add it to breakfast with our Sun-Dried Tomato & Fresh Mozzarella Cheese 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 eat mozzarella cheese plain, in the form of mozzarella sticks. Some people also like to make mozzarella sticks by rolling them in panko breadcrumbs and an egg wash and frying them in oil. While almost all mozzarella cheese sticks are made with part-skim cheese and are relatively low in fat, the calories and fat add up once they’re fried in cooking oil. For a healthier option, try our Airfryer Mozzarella Sticks instead of the traditional frying method. Whichever cooking method you choose for fried mozzarella sticks, enjoy them in moderation.
It comes down to
Mozzarella is lower in fat and sodium than many other cheeses, and low-fat varieties are even lower in total and saturated fat. Like other cheeses, 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 a variety of dishes, from sweet to savory, and from breakfast to dinner.