I grew up in an Italian household where pasta and pizza were plentiful as was lots of "moootz" or mozzarella cheese. These dishes are still fixtures in my food universe, but what does my dietitian-self think about this quintessential Italian ingredient? Read on to find out if mozzarella cheese is healthy or not.

What is Mozzarella Cheese?

Mozzarella is a "semi-soft" cheese that is unaged, creamy in texture and mild in taste. Though it's most often made with cow or buffalo milk, mozzarella can also be made with sheep or goat milk. To make fresh mozzarella, whole milk is heated, then curdled with acid and rennet. These newly textured curds are then strained to remove any liquid (or whey) that remains, then combined with salted whey. Through a series of stretching and folding, the cheese is formed into smooth rounds.

Several different varieties of mozzarella exist. Fresh mozzarella has the highest amount of moisture, while "low-moisture" mozzarella cheeses have a similar, but more concentrated flavor, firmer texture and melt more uniformly. Low-moisture options are also sold in blocks and sticks as well as shredded and packaged in bags. All three of these cheese options can be found in whole milk as well as low-fat or "part-skim" varieties.

Mozzarella Cheese Nutrition Facts

Mozzarella cheese contains an impressive amount of protein. The sodium content tends to vary significantly from one variety of mozzarella cheese to another. Below are common nutritionals for popular styles of mozzarella. Before buying any mozzarella, be sure to check the labels on your favorite brands to see the specific nutrition facts.

Fresh Mozzarella

One ounce of fresh mozzarella cheese made with cow’s milk contains 70 calories, 6 grams of total fat, with 4 grams of saturated fat. It has 100 milligrams of sodium, 1 gram of carbohydrate and 5 grams of protein.

Low-Moisture Mozzarella

The same one-ounce portion of a low-moisture block of whole milk mozzarella contains 80 calories, 6 grams of fat, 4 grams of saturated fat, 200 milligrams of sodium and 6 grams of protein.

Shredded Mozzarella

The nutrition facts for shredded mozzarella cheeses may vary slightly based on the thickness of the shreds. This type is also packaged with a small amount of potato or cornstarch to prevent the shreds from clumping. A one quarter cup portion is about 1 ounce of cheese. This amount of shredded part-skim mozzarella contains 80 calories, 5 grams of fat, 3 grams of saturated fat, 180 milligrams of sodium, 2 grams of carbohydrate and 6 grams of protein.

Mozzarella and Calcium

A one-ounce portion of about any style of mozzarella will provide 8 to 10 percent of the daily recommended amount, which is great news for bone health and those trying to get in more calcium.

Is Mozzarella Cheese Healthy?

There is no denying the healthy attributes of good old "mootz." Mozzarella has ample protein — a similar quantity to cooked chicken breast, in fact! There is also plenty of calcium and a relatively low amount of fat. Mozzarella makes a tasty addition to sandwiches, salads and charcuterie boards as well as pasta dishes, casseroles, warm dips and, of course, pizza.

The Bottom Line: There’s a lot to love about mozzarella, especially if you’re in the market for a higher protein cheese option.

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