Whole milk mozzarella scores well due to its high protein and micronutrient content, though its saturated fat and sodium levels are notable factors.
This mozzarella provides 22.17g of protein per 100g, contributing significantly to daily needs.
A 100g serving delivers 39% of the Daily Value for calcium and 95% for vitamin B12.
It is a minimally processed food, classified as NOVA 1.
The saturated fat content is 13.9g per 100g, which is a significant penalty factor.
Sodium is 486mg per 100g, a moderate amount that impacts its FoodScore.
Scores +11 points above the dairy category average (55/100 across 104 foods).
Fiber
0g
0% of Daily Value
Protein
22.17g
44% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
486mg
21% of Daily Value
+
What it brings to the table
Protein (22.2g)+10
Micronutrients (Calcium, Phosphorus, Zinc, Vitamin A, Vitamin B12, Riboflavin)+12
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (13.9g)-15
Sodium (486mg)-1
Why it scores 66
Whole milk mozzarella achieves a FoodScore of 66 out of 100, placing it in the 'Good' category. This score reflects a balance of strong nutritional benefits and some areas for moderation. It receives significant bonuses for its high protein content, providing 22.17g per 100g, which is a substantial contribution to daily protein requirements. Additionally, it earns points for being a minimally processed whole food, categorized as NOVA 1. The cheese is also rich in several key micronutrients, including calcium, phosphorus, zinc, vitamin A, and vitamin B12, collectively adding 12 points to its score. However, its score is tempered by penalties, primarily from its saturated fat content of 13.9g per 100g, which is a considerable amount and aligns with dietary guidance to limit intake. The sodium content, at 486mg per 100g, also incurs a minor penalty. To achieve a higher score, the saturated fat content would need to be lower, which could be addressed by choosing a part-skim or low-fat version, though this would alter the food item itself.
Health benefits
What the nutrients in mozzarella whole milk actually do for you, grounded in established dietary science.
Supports Bone Health
Mozzarella is an excellent source of nutrients crucial for maintaining strong bones. A 100g serving provides 505mg of calcium, which is 39% of the Daily Value, and 20mg of magnesium, contributing 5% of the Daily Value. Both minerals are fundamental building blocks for bone structure and density. Adequate intake of calcium and magnesium throughout life is emphasized by dietary guidelines for preventing bone mineral loss and reducing the risk of osteoporosis. While mozzarella contributes significantly, it should be part of a balanced diet rich in various calcium sources and vitamin D for optimal absorption.
Aids Muscle Maintenance and Growth
With 22.17g of protein per 100g, whole milk mozzarella is a rich source of dietary protein, essential for muscle repair, growth, and overall bodily functions. Protein provides the amino acids necessary for building and maintaining muscle tissue, making it particularly beneficial for active individuals or those looking to preserve muscle mass as they age. This cheese also contains 95% of the Daily Value for vitamin B12, a nutrient vital for energy metabolism and red blood cell formation, both of which indirectly support muscle function. Incorporating mozzarella into meals can help meet daily protein targets, especially when combined with other protein sources.
Contributes to Immune Function
Mozzarella provides important micronutrients that play a role in supporting a healthy immune system. A 100g serving contains 2.92mg of zinc, which is 27% of the Daily Value. Zinc is a trace mineral critical for the development and function of immune cells, and its deficiency can impair immune responses. Additionally, the cheese offers 20% of the Daily Value for vitamin A, which is important for maintaining the integrity of mucous membranes, a key part of the body's first line of defense against pathogens. Including mozzarella as part of a varied diet can help ensure adequate intake of these immune-supportive nutrients.
Supports Red Blood Cell Formation
Whole milk mozzarella is an exceptional source of vitamin B12, providing 95% of the Daily Value in a 100g serving. Vitamin B12 is indispensable for the production of red blood cells, which are responsible for carrying oxygen throughout the body. It also plays a crucial role in neurological function and DNA synthesis. Deficiencies in vitamin B12 can lead to anemia and neurological issues. For individuals who consume dairy, mozzarella can be a significant contributor to meeting daily B12 requirements, particularly important for those who may not consume other animal products regularly.
Whole milk mozzarella scores well due to its high protein and micronutrient content, though its saturated fat and sodium levels are notable factors.
How to eat it
Mozzarella is a versatile dairy product commonly enjoyed in the US diet, known for its mild flavor and meltability. It's a staple in Italian-American cuisine, often found on pizzas, in lasagna, or as part of a caprese salad. A typical serving size is around 30g, but it can vary based on the dish. Its creamy texture and savory profile make it a popular addition to many meals, offering a convenient way to boost protein and calcium intake.
Pair mozzarella with fresh vegetables like tomatoes and basil for a nutrient-dense snack or light meal.
Use mozzarella in moderation on pizzas or in baked dishes to manage saturated fat and sodium intake.
Store mozzarella in its original packaging or an airtight container in the refrigerator to maintain freshness and prevent spoilage.
Things to keep in mind
For most healthy adults, whole milk mozzarella is safe to consume in moderate amounts. However, individuals with a dairy allergy should avoid it due to its milk content. Those with lactose intolerance may experience digestive discomfort, though some hard cheeses contain less lactose than other dairy products. The notable saturated fat content means individuals monitoring their cardiovascular health should consume it mindfully and consider portion sizes or lower-fat alternatives. Its sodium content also warrants consideration for those on sodium-restricted diets.
Whole milk mozzarella is generally considered a healthy food in moderation. It scores 66/100, indicating a 'Good' nutritional profile. It is rich in protein, calcium, and vitamin B12, but it also contains significant amounts of saturated fat and sodium, which are factors to consider for overall dietary balance.
Is whole milk mozzarella good for weight loss?
While mozzarella is a good source of protein, which can contribute to satiety and muscle maintenance during weight loss, its calorie and saturated fat content (299 calories and 13.9g saturated fat per 100g) means portion control is important. Opting for part-skim mozzarella could be a strategy to reduce calorie and fat intake while still benefiting from its protein.
Is whole milk mozzarella processed?
Whole milk mozzarella is classified as a minimally processed food (NOVA class 1). This means it has undergone little to no processing beyond basic preparation like curdling, pressing, and aging, retaining most of its natural nutritional integrity.
How does mozzarella compare to other cheeses nutritionally?
Compared to many other cheeses, whole milk mozzarella offers a good balance of protein and calcium. However, it can be higher in saturated fat and sodium than some fresh cheeses like cottage cheese, but often lower in sodium than very hard, aged cheeses. Its mild flavor and meltability also make it distinct in culinary applications.
Can I eat mozzarella if I am lactose intolerant?
Individuals with lactose intolerance may tolerate mozzarella better than other dairy products because the cheesemaking process reduces some of its lactose content. However, tolerance varies widely among individuals. It's best to start with small portions to assess personal tolerance or choose lactose-free alternatives.
What are some ways to reduce the saturated fat when eating mozzarella?
To reduce saturated fat, consider using part-skim mozzarella instead of whole milk varieties. You can also use smaller portions of whole milk mozzarella, or combine it with other lower-fat ingredients in dishes. Pairing it with plenty of vegetables can help balance the overall nutritional profile of your meal.
Does mozzarella provide probiotics?
Some types of mozzarella, particularly fresh mozzarella, may contain beneficial bacteria from the cheesemaking process, which could act as probiotics. However, the specific strains and their viability can vary significantly depending on the production method and storage. It is not generally considered a primary source of probiotics compared to fermented foods like yogurt or kefir.