Calories in mozzarella (whole milk)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of mozzarella (whole milk) contains 299 kcal, with 22.2 g of protein, 2.4 g of carbohydrate and 22.1 g of fat.
A typical serving — 1 slice, about 28 g — is roughly 84 kcal.
That is a fairly calorie-dense food, so portion size matters.
Nutrition facts
| Nutrient | Per 100 g | 1 slice (28 g) |
|---|---|---|
| Calories | 299 kcal | 84 kcal |
| Protein | 22.2 g | 6.2 g |
| Carbohydrates | 2.4 g | 0.7 g |
| Sugars | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 22.1 g | 6.2 g |
| Saturated fat | 13.9 g | 3.9 g |
| Cholesterol | 79 mg | 22 mg |
| Sodium | 486 mg | 136 mg |
| Potassium | 76 mg | 21 mg |
| Calcium | 505 mg | 141 mg |
| Iron | 0.4 mg | 0.1 mg |
| Vitamin C | 0 mg | 0 mg |
| Water | 50 g | 14 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 slice | 28 g | 84 | 6.2 g | 0.7 g | 6.2 g |
| 1 ball | 125 g | 374 | 27.7 g | 3 g | 27.7 g |
Photograph it instead of looking it up
Wellix identifies mozzarella on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 75 | 5.5 g | 0.6 g | 5.5 g |
| 50 g | 150 | 11.1 g | 1.2 g | 11.1 g |
| 100 g | 299 | 22.2 g | 2.4 g | 22.1 g |
| 150 g | 449 | 33.3 g | 3.6 g | 33.2 g |
| 200 g | 598 | 44.3 g | 4.8 g | 44.3 g |
| 250 g | 748 | 55.4 g | 6 g | 55.4 g |
| 300 g | 897 | 66.5 g | 7.2 g | 66.4 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For mozzarella (whole milk) the split is:
- Protein: 22.2 g × 4 = 89 kcal — 30% of calories
- Carbohydrates: 2.4 g × 4 = 10 kcal — 3% of calories
- Fat: 22.1 g × 9 = 199 kcal — 67% of calories
- Most of the energy in mozzarella (whole milk) comes from fat (67% of calories).
- With 22.2 g of protein per 100 g it counts as a high-protein food.
- That is 7.4 g of protein per 100 kcal — a useful number when protein is your target.
- For 200 kcal you can eat about 65 g.
Compare preparations
The same food, prepared differently. Cooking removes water (so calories per 100 g rise), adds fat (so they rise further), or both.
| Preparation | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Mozzarella (whole milk)this page | 299 | 22.2 g | 2.4 g | 22.1 g |
| Mozzarella (part-skim) | 254 | 24.3 g | 2.8 g | 15.9 g |
What actually changes the number
Fresh whole-milk mozzarella is 299 kcal per 100 g — lighter than hard cheeses because it holds more water. A 125 g ball is about 375 kcal, which is a lot for what looks like a mild, watery cheese.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of mozzarella as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of mozzarella?
100 g of mozzarella (whole milk) contains 299 kcal (22.2 g protein, 2.4 g carbohydrate, 22.1 g fat), according to USDA reference data.
How many calories are in a serving of mozzarella?
A typical serving of mozzarella — 1 slice, about 28 g — has roughly 84 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in mozzarella?
Mozzarella (whole milk): 22.2 g of protein per 100 g, which is high. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of mozzarella equals 200 kcal?
At 299 kcal per 100 g, about 65 g of mozzarella equals 200 kcal.
Can I track mozzarella by taking a photo?
Yes. A photo calorie app like Wellix identifies mozzarella on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 170845: "Cheese, mozzarella, whole milk". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies mozzarella on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
