In short: 100 g of mozzarella contains 299 calories, 22 g of protein, 2.4 g of carbohydrate and 22 g of fat. A cup, shredded (112 g) portion has about 335 calories and 25 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup, shredded |
|---|---|---|
| Calories | 299 kcal | 335 kcal |
| Protein | 22 g | 25 g |
| Total fat | 22 g | 25 g |
| Saturated fat | 14 g | 16 g |
| Monounsaturated fat | 6.6 g | 7.4 g |
| Polyunsaturated fat | 0.77 g | 0.86 g |
| Carbohydrate | 2.4 g | 2.7 g |
| Dietary fiber | 0 g | 0 g |
| Total sugars | 0 g | 0 g |
| Cholesterol | 79 mg | 88 mg |
| Sodium | 486 mg | 544 mg |
It is a high-protein food, at 22 g of protein per 100 g.
It contains no dietary fiber.
Sodium is relatively high at 486 mg per 100 g — about 21% of the 2,300 mg daily value.
The standout micronutrient is vitamin B-12, at 95% of the daily value per 100 g — vitamin B-12 is needed for healthy nerves and blood cells.
| Nutrient | Per 100 g | Per cup, shredded |
|---|---|---|
| Potassium | 76 mg | 85 mg |
| Calcium | 505 mg | 566 mg |
| Iron | 0.44 mg | 0.49 mg |
| Magnesium | 20 mg | 22 mg |
| Zinc | 2.9 mg | 3.3 mg |
| Selenium | 17 µg | 19 µg |
| Nutrient | Per 100 g | Per cup, shredded |
|---|---|---|
| Vitamin A | 179 µg | 200 µg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0.4 µg | 0.45 µg |
| Vitamin E | 0.19 mg | 0.21 mg |
| Vitamin K | 2.3 µg | 2.6 µg |
| Thiamin | 0.03 mg | 0.03 mg |
| Riboflavin | 0.28 mg | 0.32 mg |
| Niacin | 0.1 mg | 0.12 mg |
| Vitamin B-6 | 0.04 mg | 0.04 mg |
| Vitamin B-12 | 2.3 µg | 2.6 µg |
| Folate | 7 µg | 7.8 µg |
| Choline | 15 mg | 17 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 34th out of 109 foods in this reference. Within dairy, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Greek Yogurt | 9.9 g | 73 kcal |
| Cottage Cheese | 11 g | 98 kcal |
| Milk | 3.3 g | 50 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 170845, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Cheese, mozzarella, whole milk.