Mozzarella (20% fdm) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Mozzarella (20% fdm)

Mozzarella (20% fdm) consists of 4% fat, 12% protein, 3% carbs, 0% fiber and 77% water. Mozzarella (20% fdm) has 104 calories per 100g, that is 32% lower than other foods in Cheese. In total 35% of the calories in Mozzarella (20% fdm) are from fat, 46% from protein and 12% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 0.9g carbs in a serving of 30g
  • Low Glycemic Load Glycemic Load: 0.0

Can you eat Mozzarella (20% fdm) for a low carb diet?

With 0.9g of carbs and a Glycemic Load of 0 in a portion of 30g, Mozzarella (20% fdm) can be consumed for a ketogenic or low-carb diet. Mozzarella (20% fdm) contains no Fructose, is Gluten free and has very low amounts of Lactose.

Mozzarella (20% fdm): nutrition facts & data

Nutrition facts
per 100g
Mozzarella (20% fdm)
avg Cheese[1]
Calories (kcal) 104.0 323.9
Fat (g) 4.0 25.9
Protein (g) 12.0 22.7
Carbohydrates (g) 3.0 0.2
Mono- & Di-Saccharides (g) 3.0 0.2
Polysaccharides (g) 0.0 0.2
Fibers (g) 0.0 0.0
Sodium (mg) 230.0 789.0
Water (g) 77.0 46.2
[1] average of Cheese

Breakdown in percent (%) of total calories

An average portion size (30g) of Mozzarella (20% fdm) contains:

  • 31.2 Calories
  • 1.2g of Fat
  • 3.6g of Protein
  • and 0.9g of Carbs
  • 69.0mg of sodium - 0.0% of the RDA for sodium.
  • 2.4mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.2mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.1mg of Iron - 0.0% of the RDA for Iron.
  • 25.5mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • 0.6mg of Vitamin B12 - 0.2% of the RDA for Vitamin B12.

For every gram of carbs in Mozzarella (20% fdm) you get

  • 4.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cheese have on average 104.40g of proteins per 1 gram of carbs.
  • 1.33 grams of fat (total average 0.66g, other foods in Cheese 119.00g)
  • 0.00 grams of fibers (total average 0.13g, other foods in Cheese 0.00g)

Nutrient distribution per gram

What vitamins are in Mozzarella (20% fdm)?

per 100g
Mozzarella (20% fdm)
Vitamin C (mg) 0.0 0.0
Vitamin E (mg) 0.1 0.7
Vitamin B1 / Thiamine (mg) 0.0 0.0
Vitamin B2 (mg) 0.3 0.4
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 15.0 32.0
Vitamin B12 (μg) 2.0 1.9
Retinol (μg) 20.0 281.4
beta-Carotene (μg) 15.0
[1] average of Cheese

Is Mozzarella (20% fdm) rich in vitamins?


The following chart displays the amount of vitamins per portion Size (30g) for Mozzarella (20% fdm) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Mozzarella (20% fdm)

per 100g
Mozzarella (20% fdm)
Magnesium (mg) 8.0 28.2
Zinc (mg) 0.5 3.5
Sodium (mg) 230.0 789.0
Calcium (mg) 95.0 649.8
Iron (mg) 0.3 0.3
Potassium (mg) 85.0 116.1
Phosphorus (mg) 150.0 452.4
[1] average of Cheese

Is Mozzarella (20% fdm) high in minerals?


Again, for every mineral contained in Mozzarella (20% fdm) we looked at the portion size (30g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Mozzarella (20% fdm)

3.0% of Mozzarella (20% fdm) are carbs, per serving of 30g that makes 0.9g of carbs.

Monosachharides and polysaccharides

per 100g
Mozzarella (20% fdm)
Monosaccharides (g) 3.0 0.2
Polysaccharides (g) 0.0 0.0
Total carbs (g) 3.0 0.2
[1] average of Cheese

How high are the Glycemic Index and the Glycemic Load for Mozzarella (20% fdm)?

The Glycemic Index of Mozzarella (20% fdm) is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Mozzarella (20% fdm)

  • is Gluten free
  • has very low amounts of Lactose
  • no Fructose

Fatty acids and cholesterol in Mozzarella (20% fdm)

Of the 4.0g total fat per 100g in Mozzarella (20% fdm), 2.4g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 1.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 11.0mg.

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