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Mozzarella is a mild, white, stretched-curd cheese, and in the US every cheese sold under that name must be made from pasteurized milk. An ounce of whole-milk mozzarella has about 85 calories, 6 grams of protein and 11% of the Daily Value for calcium in USDA SR Legacy data, with less sodium and saturated fat per ounce than cheddar. This guide covers mozzarella nutrition for each style USDA lists, what separates fresh mozzarella from the low-moisture blocks used on pizza, how FDA defines each one, and what the evidence says when people ask whether mozzarella is healthy.
Peptide Labs does not sell mozzarella or cheese products. This article is general nutrition information, not medical advice.
Key Takeaways
- FDA standards define four mozzarella styles by moisture and milkfat, and all of them require pasteurized dairy ingredients.
- Fresh mozzarella is the high-moisture style; firm blocks and shredded bags are usually low-moisture mozzarella.
- Per ounce, USDA lists 72 to 90 calories and about 6 to 7 grams of protein across the main styles.
- Mozzarella is lower in sodium than many cheeses, but the saturated fat still counts toward the Dietary Guidelines limit.
- Pasteurized mozzarella is on the CDC list of safer cheese choices during pregnancy.
What is mozzarella?
Mozzarella belongs to the stretched-curd family of cheeses. FDA’s standard of identity (21 CFR 133.155) describes the method: milk is cultured and set with clotting enzymes, the whey is drained, and then the curd “is immersed in hot water or heated with steam and is kneaded and stretched until smooth and free of lumps.” It is then cut, molded and firmed in cold water. That stretching is what gives mozzarella its springy, stringy texture, and it is the same family of process behind string cheese, which is extruded so the protein fibers line up.
The standard allows cow’s milk or water buffalo milk, but not a mix of the two in one cheese. It also allows vinegar, salt and coloring used only to mask the natural yellow tint of the curd. Most important for food safety, every mozzarella standard states that the dairy ingredients are pasteurized.
Fresh mozzarella vs low-moisture mozzarella
The word “fresh” does not appear in the federal rules. FDA instead sets four standards based on moisture and milkfat, measured as a share of the cheese’s solids:
- Mozzarella (133.155): more than 52% and up to 60% moisture, at least 45% milkfat in the solids. This is the soft, moist style shoppers call fresh mozzarella, often packed in liquid.
- Low-moisture mozzarella (133.156): more than 45% and up to 52% moisture. This is the firmer block that slices and shreds.
- Part-skim mozzarella (133.157): the same as the first standard, with milkfat between 30% and 45% of the solids.
- Low-moisture part-skim mozzarella (133.158): the firm, lower-fat style that commercial string cheese is made from.
In the kitchen, the difference is water. Fresh mozzarella is tender and milky and can make a pizza wet if it is not drained; low-moisture mozzarella melts into an even, stretchy layer and keeps longer in the fridge. Fresh mozzarella in liquid should stay refrigerated and be used by the date on the package once opened.
Mozzarella nutrition per ounce (USDA)
These values come from USDA FoodData Central SR Legacy, per 1 ounce (28.35 grams), with the percent Daily Value (% DV) based on FDA reference amounts. SR Legacy has no entry labeled “fresh mozzarella”; its whole-milk entry has about 50 grams of water per 100 grams, so read it as the closest match, not a perfect one. Cheddar is included for comparison.
| Per 1 oz (USDA FDC ID) | Calories | Protein (% DV) | Saturated fat (% DV) | Sodium (% DV) | Calcium (% DV) |
|---|---|---|---|---|---|
| Mozzarella, whole milk (170845) | 85 | 6.3 g (13%) | 3.9 g (20%) | 138 mg (6%) | 143 mg (11%) |
| Mozzarella, whole milk, low moisture (170846) | 90 | 6.1 g (12%) | 4.4 g (22%) | 201 mg (9%) | 163 mg (13%) |
| Mozzarella, part skim (170847) | 72 | 6.9 g (14%) | 2.9 g (14%) | 175 mg (8%) | 222 mg (17%) |
| Mozzarella, low moisture, part-skim (171244) | 84 | 6.7 g (13%) | 3.2 g (16%) | 189 mg (8%) | 198 mg (15%) |
| Mozzarella, low sodium (167735) | 79 | 7.8 g (16%) | 3.1 g (15%) | 5 mg (0%) | 207 mg (16%) |
| Cheddar, for comparison (173414) | 114 | 6.5 g (13%) | 5.3 g (27%) | 185 mg (8%) | 201 mg (15%) |
A few patterns stand out in the USDA data. Part-skim styles have less saturated fat and, in these samples, more calcium per ounce, because removing fat leaves more protein and minerals in each bite. Whole-milk mozzarella supplies vitamin B12 (0.65 micrograms, 27% DV per ounce in USDA data), and low-moisture part-skim mozzarella adds selenium (14% DV) and phosphorus (12% DV). For more dairy and non-dairy sources, see our guides to calcium-rich foods and B12 foods.
Is mozzarella healthy?
Mozzarella is a nutrient-dense food: in USDA data, an ounce gives a useful share of protein, calcium and B12 for a modest number of calories. Whether it fits your eating pattern depends on how much you eat and what it replaces. Three points matter most.
Sodium
FDA describes 5% DV or less per serving as low in sodium and 20% DV or more as high. By that yardstick, the mozzarella styles in the USDA table fall between 6% and 9% DV per ounce, lower than feta or processed American cheese. Low-sodium mozzarella exists and is listed separately in USDA data. Our low-sodium foods guide explains how to read the Nutrition Facts label for sodium.
Saturated fat
Both the 2020-2025 and the 2025-2030 Dietary Guidelines say saturated fat should stay under 10% of daily calories. The 2025-2030 edition adds that when people consume dairy, they can include full-fat dairy with no added sugars. Part-skim mozzarella has less saturated fat per ounce than whole-milk mozzarella in USDA data.
Protein
With about 6 to 8 grams of protein per ounce across the USDA entries, mozzarella sits alongside cottage cheese and ricotta as a dairy protein option. Our high-protein foods list compares it with other sources.
Lactose, allergy and pregnancy
- Lactose: USDA lists 0 grams of lactose per 100 grams for whole-milk mozzarella and 1.12 grams for low-moisture part-skim, compared with 5.05 grams in whole milk. NIDDK says some people with lactose intolerance find yogurt and hard cheeses easier to handle than other milk products. Our lactase guide explains enzyme products.
- Milk allergy: milk is one of the nine major food allergens under US law. A milk allergy is a different condition from lactose intolerance, and low lactose does not make mozzarella safe for someone with a milk allergy.
- Pregnancy: FDA says pregnant women are about 10 times more likely than other healthy adults to get listeriosis, and CDC lists mozzarella made with pasteurized milk among the safer cheese choices. FDA advises avoiding cheeses made from unpasteurized milk and queso fresco-type cheeses. Since US mozzarella standards require pasteurized dairy ingredients, still check the label on imported or artisan cheese. Our prenatal vitamins guide covers other pregnancy nutrition topics.
Mozzarella vs other cheeses
Mozzarella is milder, moister and lower in sodium per ounce than aged cheeses like cheddar cheese, which has more saturated fat and calories per ounce in USDA data. Brined feta is saltier. If you like the texture of mozzarella in a snack size, the string cheese guide covers that format.
Frequently Asked Questions
How many calories are in mozzarella?
USDA lists about 85 calories per ounce for whole-milk mozzarella, 90 for whole-milk low-moisture, 72 for part-skim and 84 for low-moisture part-skim.
What is the difference between fresh mozzarella and regular mozzarella?
Fresh mozzarella is the high-moisture style, with more than 52% moisture under FDA’s standard. The firm blocks and shredded bags are low-moisture mozzarella, at 45% to 52% moisture.
Is mozzarella healthy?
It supplies protein, calcium and vitamin B12 with moderate sodium per ounce in USDA data. Its saturated fat counts toward the Dietary Guidelines limit, so portion size matters.
Is mozzarella pasteurized?
In the US, yes. All four FDA mozzarella standards state that the dairy ingredients are pasteurized. Check the label on imported cheese.
Can you eat mozzarella while pregnant?
CDC lists mozzarella made with pasteurized milk among the safer cheese choices in pregnancy. Ask your clinician about your own diet.
Is mozzarella low in lactose?
USDA lists very little lactose in mozzarella compared with milk. People with lactose intolerance vary, so start small and see how you feel.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Cheddar Cheese: USDA Nutrition, Lactose and Health Facts, String Cheese: Nutrition, Protein, Calories and Is It Healthy?, Cheese: Nutrition, Types of Cheese and Is Cheese Healthy?, Burrata: What It Is, Nutrition and Safety Notes.