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Is Mozzarella Cheese Healthy, Actually? What Science Says

Baby mozzarella isolated on white background. Group of bocconcini mozzarella cheese.

Is Mozzarella Cheese Healthy, Actually? What Science Says

Mozzarella is a soft white cheese that is used in Italian cooking. Mozerella is considered to be a healthier cheese because it's low in calories and sodium. It is also known for being a good source of calcium, protein, and other important nutrients. Let's take a look at the nutritional value of mozzarella, the health benefits it might offer, as well as some downsides.

What Is Mozzarella

Mozzarella is a cheese that originates from southern Italy. It is traditionally made from the milk of domesticated Italian water buffalos, but it can also be made from cow, goat, or sheep milk. It is a semi-soft cheese that is brined for up to one week.

Mozzarella cheese, basil and tomato cherry on slate stone board, copy space. Ingredients for Caprese salad
Mozzarella is a famous ingredient in a caprese salad.


Nutritional Value

A one-ounce serving size of mozzarella cheese contains 85 calories, 6.6 grams of fat, 19 milligrams of cholesterol, 180 milligrams of sodium, and 5.7 grams of protein. It offers 11% of the daily value needed for calcium as well as essential nutrients like phosphorus, biotin, zinc, and potassium.

Health Benefits

Mozzarella has been found to contain probiotics. Probiotics help to keep our gut microbiome healthy. They can help relieve constipation, inflammatory bowel disease, and irritable bowel syndrome.

Because mozzarella has a good amount of protein per serving, it can contribute to weight loss. Consuming more protein can cause a feeling of fullness and satisfaction which ultimately leads to consuming fewer calories. Eating a diet high in protein is a great option for losing weight.


Although it has some good nutrients and a couple of health benefits, mozzarella is also high in saturated fat, which can be bad for cardiovascular health. Saturated fat is known to increase low-density lipoprotein (LDL), which is bad cholesterol. Having high LDL levels can put you at severe risk for developing cardiovascular disease.

Fresh Homemade Italian Pizza Margherita with buffalo mozzarella and basil
One of the common ways to use mozzarella is to bake it on pizza.

©V. Matthiesen/Shutterstock.com


Mozzarella is a soft white cheese that is mild in flavor and is high in protein but low in calories. It's overall a healthy cheese option. But most things aren't bad for you if eaten in moderation. Eating a large amount of mozzarella will increase the amount of saturated fats you're consuming, which can ultimately lead to heart disease if not kept in check. But mozzarella offers health benefits like weight loss since it keeps your appetite low due to its high protein content. It also offers probiotics which can help improve your gut microbiome and relieve symptoms of gastrointestinal diseases.

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