Mozzarella, part-skim
The best protein-to-fat ratio of the common cheeses, and good on homemade pizza.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Mozzarella, part-skim for gym-goers
Per 100 g, mozzarella, part-skim provides 254 kcal, 24.3 g protein, 2.8 g carbohydrate (0 g fiber, 1.1 g sugars) and 15.9 g fat (10.1 g saturated). With 9.6 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 oz (28 g), about 28 g) comes to roughly 71 kcal and 6.8 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Mozzarella, part-skim
Part-skim mozzarella is a semi-soft cheese made from partially skimmed milk, the low-moisture kind most often used on pizza. At about 254 kcal, 24.3 g of protein and 15.9 g of fat per 100 g, it has one of the best protein-to-fat ratios among common cheeses. It's also very rich in calcium.
In a gym diet
If you love cheese, this is the easiest one to fit into a cut, because it gives you more protein than fat per gram. A 28 g portion adds about 7 g of protein for roughly 71 kcal. String cheese sticks are pre-portioned snacks, and shredded mozzarella makes homemade pizza and bakes more macro-friendly. It's still calorie dense, so portions matter.
Preparation and cooking
Melting doesn't change the calories, but fat released in the oven can pool on top, and blotting it off trims your intake a little. Weigh shredded cheese instead of grabbing handfuls; doubling a portion without noticing is easy.
Buying and storage
Low-moisture part-skim mozzarella lasts longer and melts better than fresh balls in water, which have different values. Pre-shredded bags often contain harmless anti-caking agents like cellulose. Keep opened cheese wrapped in the fridge and use it within a few weeks.
Things to watch
Sodium runs moderate to high, around 619 mg per 100 g, and saturated fat is still significant despite the part-skim label. It's a milk allergen, though aged cheeses like this have little lactose. A generous topping can add hundreds of kcal.
Meal ideas
- Macro-friendly pizza: wholewheat base, tomato sauce, part-skim mozzarella, chicken and peppers.
- Snack plate: two mozzarella sticks with grapes and a handful of turkey slices.
- Caprese chicken: grilled chicken topped with mozzarella, tomato and basil, baked briefly.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Calcium (60%), Vitamin B12 (33%), and Zinc (25%).
How it ranks among 18 Eggs & Dairy
| Protein per 100 kcal | 9.6 g | #8 of 18 |
| Protein per 100 g | 24.3 g | #3 of 18 |
| Fiber per 100 g | 0 g | #1 of 18 |
| Lowest calories per 100 g | 254 kcal | #14 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Kefir, plain, low-fat
41 kcal · P 3.8 · C 4.5 · F 1
→Milk, skim / nonfat (vitamin D fortified)
34 kcal · P 3.4 · C 5 · F 0.1
→Parmesan cheese, hard
392 kcal · P 35.8 · C 3.2 · F 25.8
→Egg, whole (raw)
143 kcal · P 12.6 · C 0.7 · F 9.5
→Ricotta, part-skim
138 kcal · P 11.4 · C 5.1 · F 7.9
→Egg, whole (hard-boiled)
155 kcal · P 12.6 · C 1.1 · F 10.6
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in mozzarella, part-skim?
Mozzarella, part-skim has about 254 kcal per 100 g, or roughly 71 kcal per 1 oz (28 g) (28 g).
How much protein is in mozzarella, part-skim?
About 24.3 g of protein per 100 g and 6.8 g per 1 oz (28 g). That works out to 9.6 g per 100 kcal, so it's a moderate protein source.
Is mozzarella, part-skim good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is mozzarella a good protein source?
Part-skim mozzarella has about 24 g of protein per 100 g, more protein than fat, which is unusual for cheese. Portioned carefully, it's a useful source, though skyr or cottage cheese give you protein for far fewer calories.
What is the difference between fresh and low-moisture mozzarella?
Fresh mozzarella holds more water, so it's softer and lower in calories per gram. Low-moisture mozzarella is firmer, saltier and more calorie dense. Their numbers differ noticeably, so log the entry that matches what you bought.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.