Mozzarella - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Mozzarella

Mozzarella consists of 21% fat, 17% protein, 1% carbs, 0% fiber and 58% water. Mozzarella has 263 calories per 100g, that is 81% lower than other foods in Cheese. In total 72% of the calories in Mozzarella are from fat, 26% from protein and 2% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 0.5g carbs in a serving of 50g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in zinc Covers 0.1% of Zinc RDA per portion

Can you eat Mozzarella for a low carb diet?

With 0.5g of carbs and a Glycemic Load of 0 in a portion of 50g, Mozzarella can be consumed for a ketogenic or low-carb diet. Mozzarella contains no Fructose, is Gluten free and has very low amounts of Lactose.

Mozzarella: nutrition facts & data

Nutrition facts
per 100g
avg Cheese[1]
Calories (kcal) 263.0 323.9
Fat (g) 21.0 25.9
Protein (g) 17.0 22.7
Carbohydrates (g) 1.0 0.2
Mono- & Di-Saccharides (g) 1.0 0.2
Polysaccharides (g) 0.0 0.2
Fibers (g) 0.0 0.0
Sodium (mg) 200.0 789.0
Water (g) 58.0 46.2
[1] average of Cheese

Breakdown in percent (%) of total calories

An average portion size (50g) of Mozzarella contains:

  • 131.5 Calories
  • 10.5g of Fat
  • 8.5g of Protein
  • and 0.5g of Carbs
  • 100.0mg of sodium - 0.1% of the RDA for sodium.
  • 5.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.9mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.1mg of Iron - 0.0% of the RDA for Iron.
  • 20.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • 0.7mg of Vitamin B12 - 0.2% of the RDA for Vitamin B12.

For every gram of carbs in Mozzarella you get

  • 17.00 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.
  • 21.00 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?

per 100g
Vitamin C (mg) 0.0 0.0
Vitamin E (mg) 0.5 0.7
Vitamin B1 / Thiamine (mg) 0.0 0.0
Vitamin B2 (mg) 0.3 0.4
Vitamin B6 (mg) 0.0 0.1
Vitamin B9 / Folate (μg) 9.0 32.0
Vitamin B12 (μg) 1.3 1.9
Retinol (μg) 210.0 281.4
beta-Carotene (μg) 80.0
[1] average of Cheese

Is Mozzarella rich in vitamins?


The following chart displays the amount of vitamins per portion Size (50g) for Mozzarella 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

per 100g
Magnesium (mg) 10.0 28.2
Zinc (mg) 1.7 3.5
Sodium (mg) 200.0 789.0
Calcium (mg) 380.0 649.8
Iron (mg) 0.1 0.3
Potassium (mg) 40.0 116.1
Phosphorus (mg) 280.0 452.4
[1] average of Cheese

Is Mozzarella high in minerals?


Again, for every mineral contained in Mozzarella we looked at the portion size (50g) 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

1.0% of Mozzarella are carbs, per serving of 50g that makes 0.5g of carbs.

Monosachharides and polysaccharides

per 100g
Monosaccharides (g) 1.0 0.2
Polysaccharides (g) 0.0 0.0
Total carbs (g) 1.0 0.2
[1] average of Cheese

How high are the Glycemic Index and the Glycemic Load for Mozzarella?

The Glycemic Index of Mozzarella 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

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

Fatty acids and cholesterol in Mozzarella

Of the 21.0g total fat per 100g in Mozzarella, 14.2g are saturated fatty acids (SFA), 0.5g are monounsaturated fatty acids (MUFA) and 4.8g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 65.0mg.

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