Protein in Mozzarella: How Much per 100g and per Portion
Fresh mozzarella provides 18.6g of protein per 100g, an amount that supplies 37% of the UK’s daily Reference Intake for an adult. In terms of protein density, it offers 7.2g of protein for every 100 kcal. Around 29% of the total energy in fresh mozzarella comes from protein.
CoFID 12-360 · Cheese, Mozzarella, fresh
What the numbers say
- Protein per calorie. Fresh mozzarella contains 7.2g of protein for every 100 kcal. Protein provides 29% of its total energy, with the remainder coming from fat.
- UK front-of-pack colours. Per 100g, fresh mozzarella is rated ‘high’ in fat and saturated fat. It is ‘low’ in sugars and has a ‘medium’ salt content.
- Carbohydrate and fibre. According to official UK data, fresh mozzarella contains no carbohydrate, sugars, or dietary fibre.
- Fat and saturates. A 100g amount of fresh mozzarella has 20.3g of fat, of which 13.75g is saturated fat. This is why it receives a ‘high’ front-of-pack colour rating for both measures.
Mozzarella macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 257 kcal 1,067 kJ |
13% | – |
| Protein | 18.6g | 37% | – |
| Fat | 20.3g | 29% | high |
| of which saturates | 13.8g | 69% | high |
| Carbohydrate | trace | 0% | – |
| of which sugars | trace | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.99g | 16% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in mozzarella by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 30g | 5.6g | 77 | 0g | 6.1g |
| 50g | 9.3g | 128 | 0g | 10.2g |
| 100g | 18.6g | 257 | 0g | 20.3g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of mozzarella for 20g or 30g of protein
- To get 20g of protein from fresh mozzarella, you would need to eat about 108g, which also contains 276 kcal and 21.8g of fat.
- A larger 30g protein portion would require 161g of mozzarella, providing 415 kcal and 1.6g of salt.
- As it contains no carbohydrates, it can be added to meals to increase protein and fat without adding sugars.
How it compares with other egg and dairy foods
Within the egg and dairy foods group on this site, fresh mozzarella ranks 8th out of 23 for protein content per 100g. Its protein density (protein per calorie) is lower, ranking 15th in the same group. Compared to similar soft cheeses, its 18.6g of protein per 100g is less than Soft Goats’ Cheese (21.1g) and Brie (20.3g), but more than Feta (15.6g). It has a higher protein density than both Brie and Feta, offering 7.2g of protein per 100 kcal versus their 5.9g and 6.2g respectively. A fried egg has less protein per 100g (14.7g) but a slightly higher protein-to-calorie ratio.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Mozzarella | 18.6g | 257 | 7.2g |
| Fried Egg | 14.7g | 200 | 7.3g |
| Soft Goats’ Cheese | 21.1g | 320 | 6.6g |
| Brie | 20.3g | 343 | 5.9g |
| Feta | 15.6g | 250 | 6.2g |
Quick answers
Is mozzarella a high-protein cheese?
Fresh mozzarella contains 18.6g of protein per 100g, which is more than Feta but less than cheeses like Brie or Soft Goats’ Cheese. It ranks 8th for protein content out of 23 egg and dairy foods on this site.
How much protein is in a small amount of mozzarella?
A 30g amount of fresh mozzarella provides 5.6g of protein and 77 kcal. A larger 50g amount contains 9.3g of protein and 128 kcal.
Is mozzarella high in fat and salt?
Fresh mozzarella is rated ‘high’ for both fat (20.3g per 100g) and saturated fat (13.75g per 100g) on the UK’s front-of-pack traffic light system. Its salt content is rated ‘medium’ at just under 1g per 100g.
When to speak to a GP or dietitian
- This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.