Americans love eating cheese so much that the average per capita consumption was about 39.8 pounds in 2022. According to a 2021 YouGov America survey of 8,815 Americans, the three most popular types of cheese are Cheddar, American (also known as processed cheese), and mozzarella, respectively.
So what makes mozzarella one of the nation’s most beloved cheeses, with an average annual consumption of 12 pounds per person, according to the U.S. Department of Agriculture? Is mozzarella healthy? Read on to learn about mozzarella’s nutritional value, health benefits, and ways to enjoy it.
What is Mozzarella Cheese?
Mozzarella is a type of cheese made from buffalo or cow’s milk. It is a soft, white cheese that can become harder as it ages. Many people love this Italian cheese for its soft and creamy texture, mild flavor, and slightly acidic texture. It is fibrous but becomes smooth when melted, making it perfect for a variety of dishes, from salads to pasta.
You can find different types of mozzarella cheese, including buffalo mozzarella, fresh mozzarella, smoked mozzarella, mozzarella balls and mozzarella sticks, at grocery stores and specialty food stores.
Is Mozzarella Cheese Healthy?
Cheese is a nutrient-dense food that offers many health benefits, including helping to reduce the risk of osteoporosis. While many people think that all hard cheeses are high in calories, fat, and sodium, you may change your mind after learning more about the nutritional breakdown of mozzarella cheese.
Mozzarella Cheese Nutritional Values
According to the USDA, each ounce (28 grams) of full-fat mozzarella cheese provides:
- Calorie: 85
- Carbohydrates: 1 gr
- Fiber: 0 gr
- Protein: 6 grams
- Oil: 6 grams
- Saturated fat: 4 grams
- Sodium: 138mg
- Calcium: 143 mg (10% Daily Value)
- Phosphorus: 100 mg (8% Daily Value)
- Zinc: 0.8 mg (7% Daily Value)
According to USDA MyPlate, 1 ounce (30 grams) of mozzarella cheese on a 2,000-calorie eating plan supplies about one-third of your daily recommended dairy intake.
Health Benefits of Mozzarella Cheese
Good Source of Protein
Similar to other types of cheese, one ounce of mozzarella provides about 6 g of protein, which is similar to the amount of protein found in 1 ounce of cooked meat, poultry, or seafood. Protein is an essential nutrient that is part of every cell in the body. It provides your body with energy and is necessary for cell growth and repair. Protein also plays an important role in producing hormones and enzymes and in producing antibodies that support the immune system to fight off disease and infection.
Less Sodium Than Other Cheeses
If you’re trying to reduce your sodium intake, mozzarella may be the way to go. Compared to the same serving size of feta and parmesan, mozzarella has less than half the sodium, at 138 milligrams per serving. That’s about 6% of the daily recommended sodium intake of 2,300 mg or less, according to the American Heart Association.
Sodium is vital for proper muscle and nerve function and is an important electrolyte for maintaining fluid balance. Since sodium is found in almost every food, choosing foods that are lower in sodium can help prevent overconsumption. Too much sodium can lead to water retention, high blood pressure, and heart and kidney disease in the long term.
Low in Saturated Fat
Compared to many other types of cheese, mozzarella has a higher moisture content and less total fat. It also has a lower amount of saturated fat than most types of cheese, although it does have a significant amount. Eating too much saturated fat can increase your risk of heart disease. However, according to 2021 International Journal of Dairy Technology The review found growing evidence that nutrients in cheese may work together to reduce the risk of cardiovascular disease when compared with other dairy products, such as milk and yogurt, when compared for their fat content.
Until we know more, it’s best to follow the Dietary Guidelines for Americans’ recommendations for saturated fat, which recommends no more than 10% of calories. In other words, if you’re on a 2,000-calorie diet, the amount of saturated fat in a serving of mozzarella cheese contributes about 2% of your total calories.
Contains Nutrients for Healthy Bones and Teeth
Cheese provides calcium, phosphorus and zinc, which play important roles in bone health, and may protect your teeth in other ways, too. Translational Medicine Journal One study found that eating hard cheese after a meal reduced the amount of bacteria associated with cavities.
Improves Intestinal Health
Mozzarella cheese is a source of probiotics, including: Lactobacillus casei And Lactobacillus fermentumAccording to a study published in 2019 Probiotics and Antimicrobial Proteins. Probiotics are important for gut health and play a role in the immune system. Combining mozzarella cheese with fruits and vegetables is another strategy to support gut health.
How to Enjoy Mozzarella Cheese
Mozzarella cheese is as versatile as it is nutritious. It’s widely used in Italian and American cuisines because of its easy melting and delicious flavor. The soft white cheese is beloved by chefs and home cooks alike, pairing well with everything from sweet to savory. Pair it with tomatoes, pesto, fruit, and more for a nutritious meal or snack. Mozzarella also makes a great slicing cheese for pizzas, caprese salad, and flatbreads.
Melt it over toast or your favorite protein, add it to your breakfast quiche with Sun-Dried Tomatoes and Fresh Mozzarella Cheese, or use it on roasted veggies. Our favorite is Roasted Pepper Salad with Mozzarella and Basil. The possibilities are endless!
You can also eat mozzarella cheese as is, or in the form of mozzarella sticks. Some people also like to coat their mozzarella sticks in panko breadcrumbs and egg and deep fry them. Almost all mozzarella sticks are made with part-skim cheese and are relatively low in fat, but frying them in cooking oil increases their calories and fat. For a healthier option, try our Air Fryer Mozzarella Sticks instead of the traditional frying method. Whatever cooking method you choose for your fried mozzarella sticks, eat them in moderation.
Underline
Mozzarella is lower in fat and sodium than many other types of cheese, and part-skim varieties are even lower in total and saturated fat. Like other cheeses, mozzarella is a good source of protein, calcium, and phosphorus, which are essential nutrients for optimum health. You can eat mozzarella in a variety of dishes, from sweet to savory and from breakfast to dinner.