Mozzarella Cheese: Nutrition Facts and Health Benefits

Mozzarella cheese is more than just a pizza topping—it's a nutrient-dense dairy food with a fascinating backstory and unique health-promoting properties. Whether enjoyed fresh in a Caprese salad or melted over your favorite dish, mozzarella’s creamy texture and mild flavor have made it beloved worldwide. But how does it stack up nutritionally, and what health benefits does it offer? In this article, we’ll dive deep into the nutrition facts and explore the growing scientific evidence behind mozzarella cheese’s health effects.

Mozzarella Cheese Nutrition Facts

Mozzarella cheese stands out for its impressive nutrient profile, offering a mix of high-quality protein, essential fats, vitamins, and minerals. Its nutritional value can vary depending on the milk source—whether cow, buffalo, or even goat—and on processing methods. Let’s take a closer look at what you’re really getting with each delicious bite.

Key Macronutrients: Protein and Fat

Mozzarella cheese is a significant source of high-quality protein, vital for tissue repair and muscle growth. The protein content is substantial, especially in buffalo mozzarella, which can reach above 30% under certain processing conditions 3. Cow’s milk mozzarella typically delivers around 18% protein 5.

Fat content also varies:

• Buffalo mozzarella tends to have higher fat (up to 22%) compared to cow’s milk versions 3, making it richer and creamier.
• The type of fat also shifts based on milk source and season. For instance, buffalo mozzarella contains a more diverse range of triacylglycerols and fatty acids, including higher levels of conjugated linoleic acid (CLA), a fatty acid associated with health benefits 1.

Calories and Energy Density

A standard 100g serving of mozzarella provides approximately 246 kcal, making it a moderately energy-dense food. Its relatively high protein and fat content promote satiety, which can be beneficial for appetite control 5.

Fatty Acid Profile and CLA Content

Buffalo mozzarella, especially the protected designation of origin (PDO) variety, is particularly prized for its fatty acid composition:

• Contains a spectrum of triacylglycerols (TAGs) ranging from 24 to 56 carbon atoms 1.
• Rich in CLA, particularly the cis9-trans11 C18:2 isomer, which makes up about 80% of the total CLA. CLA is known for its antioxidant and potential anti-inflammatory properties 1.

However, the addition of cow’s milk to buffalo mozzarella can alter this profile, often reducing the beneficial fatty acids and increasing cholesterol content 2.

Cholesterol and Vitamins

Mozzarella cheese provides fat-soluble vitamins like alpha-tocopherol (vitamin E) and trans-retinol (vitamin A) in meaningful amounts. The cholesterol content, though present, is generally in line with other cheeses, but rises if cow’s milk is used instead of buffalo milk 2 4.

Minerals: Calcium and Ash Content

Mozzarella is a good source of calcium, crucial for bone health, and has a notable ash content (a marker of mineral content)—often above 3% in buffalo milk mozzarella 3. This makes it a valuable addition to diets seeking to boost mineral intake.

Functional Ingredients: Probiotics and Fiber

Modern innovations include the addition of probiotics (like Lactobacillus casei) and soluble fiber (such as gum arabic in goat mozzarella). Probiotics can alter the cheese’s chemistry, potentially enhancing both nutritional and health-promoting attributes, while added fiber can further boost its functional value 3 7.

Mozzarella Cheese Health Benefits

Mozzarella cheese is not only nourishing—it also brings a host of potential health benefits, thanks to its unique nutrients and bioactive compounds. Let’s explore the science behind these advantages and how mozzarella can fit into a balanced, health-conscious lifestyle.

Muscle and Bone Health

Mozzarella is a powerhouse for muscle and bone support:

• Its high protein content provides essential amino acids for muscle maintenance, making it especially valuable for active individuals, children, and the elderly 3 5.
• Rich calcium levels support bone mineralization and dental health, and the mineral density (ash content) further enhances its nutritional impact 3 5.

Heart Health: The Role of CLA and Probiotics

Buffalo mozzarella excels in its content of CLA, particularly the cis9-trans11 isomer, which has:

• Antioxidant properties that may help protect heart health by reducing oxidative stress 1.
• Potential anti-inflammatory effects, which are linked to lower cardiovascular risk.

The inclusion of probiotics, such as Lactobacillus casei, can also lower blood cholesterol and triglyceride levels, contributing to improved heart health 3. However, adulteration with cow’s milk can increase the cholesterol content, potentially offsetting these benefits 2.

Immune Function and Micronutrients

Mozzarella provides notable amounts of fat-soluble vitamins:

• Vitamin A (trans-retinol) is crucial for immune system function, vision, and skin health.
• Vitamin E (alpha-tocopherol) acts as an antioxidant, protecting cells from damage 4.

Gut Health: Probiotics and Fiber

Cheese made with added probiotics supports gut health by:

• Enhancing beneficial gut bacteria populations, which can improve digestion and immune responses 3.
• Lowering harmful cholesterol fractions in the blood.

In goat mozzarella, the addition of soluble fiber (such as gum arabic) not only improves cheese texture but also contributes to gut health by promoting digestive regularity and supporting a diverse gut microbiome 7.

Antioxidant and Antimicrobial Effects

The health benefits of mozzarella can be amplified by incorporating medicinal and aromatic herbs:

• The addition of Turkish oregano, basil, peppermint, and rosemary has been shown to increase both antioxidant and antimicrobial activities in mozzarella cheese 8.
• These herbs boost the total phenolic content, which can help neutralize harmful free radicals and inhibit the growth of foodborne pathogens like E. coli and Listeria monocytogenes 8.
• Even the cheese’s natural CLA content contributes to its antioxidant effects 1.

Food Safety and Microbial Quality

Probiotics and certain herbs help ensure safety and shelf life by:

• Inhibiting the growth of harmful bacteria.
• Maintaining high counts of beneficial bacteria (such as Lactobacillus spp. and Streptococcus thermophilus) for up to 30 days during storage 8.
• Notably, the addition of these ingredients does not promote unwanted yeast and mold growth, suggesting a good safety profile 8.

Conclusion

Mozzarella cheese is more than a beloved culinary staple—it’s a nutritionally robust food with multifaceted health benefits. Whether it’s the traditional buffalo mozzarella or innovative probiotic- or fiber-enriched varieties, mozzarella brings high-quality protein, healthy fats, and essential minerals to your plate, along with unique bioactive compounds.

Key Takeaways:

• Rich in Protein and Calcium: Supports muscle, bone, and dental health 3 5.
• Health-Promoting Fats: Contains CLA, especially in buffalo mozzarella, with antioxidant and anti-inflammatory potential 1.
• Probiotic Benefits: Probiotic-enriched varieties may help lower cholesterol and support gut health 3.
• Micronutrient Source: Provides vitamins A and E, crucial for immunity and cell protection 4.
• Innovations Enhance Value: Adding fiber (goat mozzarella) or herbs increases both nutritional and functional health benefits 7 8.
• Food Safety: Probiotics and herbs help inhibit foodborne pathogens, maintaining the cheese’s safety and shelf life 3 8.
• Be Wary of Adulteration: Addition of cow’s milk can reduce beneficial fatty acids and increase cholesterol, impacting nutritional quality 2.

Mozzarella cheese, when enjoyed as part of a balanced diet, can be a flavorful way to support overall health and well-being.