Mozzarella is a high-protein cheese. A single ounce delivers about 6 to 8 grams of protein depending on the variety, and it does so with fewer calories than most other popular cheeses. That combination of solid protein content and moderate calories makes mozzarella one of the more protein-efficient cheese options available.
How Much Protein Is in Mozzarella
A standard one-ounce serving of whole-milk mozzarella contains roughly 6 grams of protein and 85 calories. Part-skim (low-moisture) mozzarella bumps that up to about 7 grams of protein per ounce for nearly the same calorie count, around 84 calories. Scale that up to 100 grams, about 3.5 ounces, and you’re looking at 22 to 28 grams of protein depending on the variety.
By FDA standards, a food qualifies as “high in protein” when a single serving provides 20% or more of the Daily Value. The Daily Value for protein is 50 grams per day. That means any serving delivering 10 grams or more hits the “high protein” threshold. One ounce of mozzarella falls just short of that mark, but a realistic portion of 1.5 to 2 ounces crosses it easily. If you’re topping a salad, making a sandwich, or eating a few slices with tomatoes, you’re likely getting 10 to 14 grams of protein without thinking about it.
Fresh vs. Low-Moisture Mozzarella
Not all mozzarella is the same when it comes to protein density. The soft, wet balls of fresh mozzarella you find packed in water or whey contain more moisture, which dilutes the protein per gram. Low-moisture mozzarella, the firmer kind sold in blocks or shredded bags, has had more water removed during production. That concentrates everything: protein, fat, and calories alike.
Low-fat (part-skim) low-moisture mozzarella offers the best protein-to-calorie ratio of any common mozzarella type. It packs about 7 grams of protein into a single ounce while keeping fat content lower than whole-milk versions. If your main goal is maximizing protein without excess calories, this is the variety to reach for. Fresh mozzarella still provides meaningful protein, but you’ll need a slightly larger portion to match what the denser low-moisture version delivers ounce for ounce.
Mozzarella vs. Other Cheeses
Where mozzarella really stands out is its protein-to-calorie efficiency. Here’s how common cheeses compare per one-ounce serving, based on data from Penn State Extension:
- Mozzarella (whole milk): 6 g protein, 85 calories
- Mozzarella (part-skim): 7 g protein, 84 calories
- Cheddar: 6 g protein, 115 calories
- Parmesan: 10 g protein, 111 calories
Cheddar matches mozzarella’s protein gram for gram but costs you 30 extra calories per ounce, nearly all from additional fat. Parmesan wins on raw protein content with 10 grams per ounce, but it’s a hard grating cheese you typically use in smaller amounts. Mozzarella hits a practical sweet spot: enough protein to matter, low enough in calories to eat in generous portions, and versatile enough to use as a main ingredient rather than just a garnish.
Cottage cheese and Swiss cheese also rank well for protein, but mozzarella’s melting properties and mild flavor make it easier to incorporate into meals where protein might otherwise be lacking, like pizza, pasta, sandwiches, and salads.
Buffalo vs. Cow Milk Mozzarella
Traditional Italian mozzarella di bufala is made from water buffalo milk, which is naturally richer in protein, fat, and calcium than cow’s milk. Buffalo milk contains higher levels of casein, the primary protein in cheese, along with more minerals like calcium, magnesium, and phosphorus. The result is a slightly more nutrient-dense cheese per serving.
In practice, though, the difference isn’t dramatic enough to choose buffalo mozzarella purely for its protein content. It tends to be significantly more expensive and harder to find. The real reasons to pick buffalo mozzarella are taste and texture: it’s creamier, tangier, and softer than its cow-milk counterpart. If you happen to prefer it, the modest protein bonus is a nice extra.
Getting the Most Protein From Mozzarella
The easiest way to use mozzarella as a protein source is to pair it with other protein-rich foods. A caprese salad with two ounces of fresh mozzarella gives you around 12 grams of protein before you add anything else. Melt part-skim mozzarella over eggs or grilled chicken and you’re stacking protein sources efficiently. String cheese, which is almost always low-moisture mozzarella, delivers about 6 to 7 grams of protein per stick and makes a convenient snack that travels well.
Keep in mind that mozzarella, like all cheese, comes with sodium and saturated fat. A one-ounce serving of whole-milk mozzarella contains about 6 grams of fat. Part-skim versions reduce that while preserving most of the protein. For people tracking macros or managing calorie intake, part-skim low-moisture mozzarella offers the best balance: high protein, moderate fat, and reasonable calories in portions that actually feel satisfying.