Calcium in Mozzarella Cheese

Mozzarella cheese is a delicious and versatile cheese that is commonly used in many dishes. It is a good source of calcium, which is an essential mineral that is important for maintaining strong bones and teeth, as well as for other important bodily functions.

According to the USDA, a one-ounce serving of mozzarella cheese provides 222mg of calcium, which is about 22% of the recommended daily value for adults. This makes it a good option for those looking to increase their calcium intake.

While mozzarella cheese is a good source of calcium, it is also important to note that it is high in saturated fat and sodium. Therefore, it should be consumed in moderation as part of a balanced diet.

What Is Mozzarella Cheese?

Mozzarella cheese is a soft, mild, and creamy cheese that originated in Italy. It is traditionally made from the milk of water buffaloes, but it can also be made from cow’s milk. Mozzarella cheese is a staple ingredient in many Italian dishes, such as pizza, lasagna, and caprese salad.

Nutrition Facts

According to the USDA, every ounce (28 grams) of mozzarella cheese provides:

NutrientAmount% Daily Value
Calories72 
Protein7g 
Fat4.5g 
Saturated Fat3g15%
Carbohydrates1g 
Fiber0g 
Sodium175mg8%
Calcium222mg22%
Phosphorous131mg19%
Zinc0.8mg10%

Calcium is the major mineral in mozzarella cheese, with the cheese containing more than 50% of the Daily Value per 100 grams. Other minerals of note include phosphorus, sodium, selenium, and zinc.

Mozzarella cheese offers a decent nutritional profile with particularly high amounts of protein, calcium, phosphorus, and vitamin B12. It is lower in sodium and calories than most other cheeses.

What is Calcium?

Calcium is a mineral that is essential for many bodily functions, including the formation and maintenance of strong bones and teeth, nerve function, and muscle contraction. It is also important for blood clotting and regulating heart rhythm.

Calcium Benefits

Getting enough calcium in the diet is crucial for overall health. Adequate calcium intake can help prevent osteoporosis, a condition characterized by weak and brittle bones that are more prone to fractures. Calcium may also help lower blood pressure and reduce the risk of colorectal cancer.

Sources of Calcium

Mozzarella cheese is a good source of calcium, with one ounce (28 grams) providing about 222 milligrams, or 22% of the Daily Value (DV). Other good sources of calcium include dairy products such as milk, yogurt, and cheese, as well as leafy green vegetables like kale and spinach.

Calcium can also be found in fortified foods such as breakfast cereals, tofu, and orange juice. However, it is important to note that the body absorbs calcium from dairy products more easily than from plant-based sources.

Mozzarella Cheese and Calcium

Mozzarella cheese is a popular dairy product that is known for its mild flavor and melting properties. It is commonly used in a variety of dishes, including pizza, lasagna, and salads. Besides being a delicious addition to many meals, mozzarella cheese also offers a range of nutritional benefits, including a high calcium content.

Calcium Content in Mozzarella Cheese

Calcium is an essential mineral that plays a vital role in maintaining strong bones and teeth. Mozzarella cheese is a good source of calcium, with a 100-gram serving containing more than 50% of the daily value (DV) for this mineral. This makes mozzarella cheese an excellent choice for people who are looking to increase their calcium intake.

NutrientAmount per 100g% DV
Calcium505mg50.5%
Phosphorus337mg48.1%
Sodium627mg26.1%
Selenium10.5mcg19.1%
Zinc2.9mg26.1%

Benefits of Mozzarella Cheese

In addition to its high calcium content, mozzarella cheese offers a range of other nutritional benefits. It is an excellent source of protein, with a 100-gram serving containing 22 grams of this essential nutrient.

  • High in protein
  • Good source of phosphorus, selenium, and zinc
  • Low in sodium and calories compared to other cheese varieties

Overall, mozzarella cheese is a nutritious and delicious dairy product that can be enjoyed in moderation as part of a healthy diet. Its high calcium content makes it an excellent choice for people who are looking to boost their calcium intake and support strong bones and teeth.

How to Incorporate Mozzarella Cheese into Your Diet

Fresh vs. Shredded (Grated) Mozzarella

Mozzarella cheese comes in two forms: fresh and shredded (grated). Fresh mozzarella cheese is soft and moist, while shredded mozzarella cheese is dry and firm. Fresh mozzarella cheese is best used in salads, sandwiches, and pizzas, while shredded mozzarella cheese is perfect for melting on top of pasta dishes, casseroles, and pizzas.

Recipes with Mozzarella Cheese

There are many delicious recipes that incorporate mozzarella cheese. Some popular recipes include:

  • Caprese Salad: This salad is made with fresh mozzarella cheese, tomatoes, and basil.
  • Mozzarella Sticks: These are breaded and fried sticks of mozzarella cheese.
  • Chicken Parmesan: This dish is made with breaded chicken breasts topped with tomato sauce and melted mozzarella cheese.
  • Margherita Pizza: This pizza is made with fresh mozzarella cheese, tomatoes, and basil.

Tips for Choosing the Best Mozzarella Cheese

When choosing mozzarella cheese, it is important to look for high-quality cheese. Here are some tips for choosing the best mozzarella cheese:

  • Choose fresh mozzarella cheese that is soft and moist.
  • Look for shredded mozzarella cheese that is made from 100% mozzarella cheese.
  • Avoid mozzarella cheese that contains additives or fillers.
  • Choose mozzarella cheese that is low in sodium and calories.

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About the Author Adam


As a health and fitness writer, Adam combines his two passions—weightlifting and writing. With a creative writing degree under his belt, he spends his mornings lifting weights, his nights putting pen to paper, and eating too many snacks in between.

Health Disclaimer

  • Any products written about is not intended to diagnose, treat, cure, or prevent any disease.
  • Results may vary/may not be typical. 
  • This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.

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