Shredded mozzarella cheese is a staple for pizza or lasagna. Part-skim, low-moisture mozzarella may be a better choice than full-fat cheddar cheese as it contains fewer calories and less fat. Part-skim, shredded mozzarella melts easily and has a mild flavor.
Calories and Fats
One cup of shredded mozzarella cheese contains 341 calories. It provides 23 g of fat, 14 g of which is saturated. Consuming too much saturated fat can increase your risk of heart disease. The American Heart Association recommends limiting your total saturated fat intake to less than 7 percent of your daily calories, or 15 g for a 2,000-calorie diet and 19 g for a 2,500-calorie diet.
Protein and Carbohydrates
With 29 g of protein, shredded, part-skim mozzarella is a good source of this macronutrient. If you are an ovo-lacto vegetarian, mozzarella cheese, along with other dairy products, provides you with a complete amino acid profile. Many low-carb diets also permit cheese, such as low-fat mozzarella. One cup shredded mozzarella contains just 6 g of carbohydrates.
Vitamins and Minerals
One cup of shredded mozzarella contains more than 80 percent of the recommended 1,000 mg of calcium most adults need daily. Calcium helps you build strong bones and teeth. Shredded mozzarella is also a source of phosphorus, which also helps with bone health, and zinc, which supports the immune system. Shredded, part-skim mozzarella also offers 584 international units of vitamin A, 0.4 mg of riboflavin and 2.6 mcg of vitamin B-12. It is minor source of vitamins E and K, thiamin, B-6, folate, iron, potassium and magnesium.
Comparison
Although mozzarella cheese is a significant source of calories, it is light when compared to other shredded cheeses. One cup of shredded cheddar provides 455 calories with 37 g of fat – 24 g of which is saturated. Equal amounts of shredded fontina and Monterey Jack cheeses contain about 420 calories and 34 g of fat – with 21 g saturated.
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