Does Mozzarella Cheese Have High Carbs?

According to nutritional data, a typical one-ounce serving of mozzarella contains less than 1 gram of carbohydrates, making it a very low-carb food choice. If you're following a keto or low-carb diet, the good news is that mozzarella cheese is not only safe to eat but can be a delicious and versatile addition to your meals.

Quick Summary

Mozzarella is a naturally low-carb cheese, with most varieties containing less than 1 gram of carbs per ounce, making it compatible with ketogenic and other low-carb diets. Factors like milk type, moisture content, and additives in pre-shredded products can cause slight variations in carbohydrate levels.

Key Points

• Low Carb Count: Most types of mozzarella contain less than 1 gram of carbohydrates per one-ounce serving, making it a low-carb, keto-friendly food.

• Low Lactose Content: The cheesemaking process removes most of the lactose, the primary carbohydrate in milk, resulting in a minimal carb count.

• Additive Awareness: Be cautious of pre-shredded mozzarella, which may contain starches that slightly increase the carbohydrate level; block or fresh mozzarella is the purest option.

• Nutrient-Dense: In addition to being low in carbs, mozzarella is a good source of high-quality protein, calcium, phosphorus, and other essential nutrients.

• Versatile Ingredient: It can be used in a variety of low-carb dishes, including salads, keto pizzas, stuffed meats, and baked recipes.

• Portion Control is Key: As with all calorie-dense foods, moderation is important, particularly for those watching their weight, despite its low carb count.

Mozzarella's Nutritional Profile: Why It's Low in Carbs

Mozzarella is a cheese that originates from Southern Italy and is traditionally made from water buffalo's milk, though it is more commonly made from cow's milk today. The reason mozzarella is so low in carbohydrates is due to the cheesemaking process itself.

Milk naturally contains lactose, a type of sugar and carbohydrate. During cheesemaking, the milk is fermented, and this process uses up most of the lactose. The remaining liquid, or whey, which contains most of the remaining carbs, is separated from the solid curds. The longer a cheese is aged, the more lactose is broken down, resulting in an even lower carb count. Because mozzarella, particularly fresh mozzarella, is a younger, softer cheese, it retains a bit more moisture and minuscule amounts of lactose compared to very hard, aged cheeses like Parmesan. However, these amounts are still exceptionally low, keeping the overall carb count very minimal.

Carbs in Different Types of Mozzarella

While all true mozzarella is low in carbs, there are slight variations depending on the type and how it is processed. Understanding these differences can be helpful for those meticulously tracking their macronutrient intake, such as those on a strict ketogenic diet.

• Fresh Mozzarella: Soft, fresh mozzarella typically contains around 1 gram of carbs per ounce (28g).
• Low-Moisture, Part-Skim Mozzarella: This is the most common type found in block form and pre-shredded bags. It generally has a similar carb count to fresh mozzarella, though pre-shredded versions may contain additives.
• Pre-Shredded Mozzarella: Packaged, pre-shredded mozzarella sometimes contains a small amount of starches or anti-caking agents to prevent the cheese from clumping together. These additives can increase the carb count slightly, typically adding an extra gram or so per serving. For the lowest carb option, grating your own cheese from a block is the best choice.
• Whole Milk Mozzarella: This variety contains more fat than part-skim but maintains a very low carb count, making it highly suitable for keto diets where higher fat intake is desirable.

Mozzarella vs. Other Common Cheeses: A Carbohydrate Comparison

To put mozzarella's low-carb status into perspective, it's useful to compare its carbohydrate content with that of other popular cheeses. This table shows the approximate carbohydrate content per 100g for various types of cheese, based on data from several nutrition sources.

Cheese Type	Carbohydrates (per 100g)	Notes
Mozzarella	~2.2g	Can be lower in fresh or low-moisture varieties. Additives in pre-shredded bags may slightly increase carbs.
Cheddar	~0.4g	An even lower carb option, great for strict keto followers.
Parmesan	~0.9g	A very hard, aged cheese with minimal carbs.
Gouda	~2.2g	Similar carb count to mozzarella, but a different flavor profile.
Swiss	~1.3g	Another low-carb cheese option.
Ricotta	~3.5g	Higher in carbs due to its fresher, softer nature and higher lactose content.
Cottage Cheese	~3.4g	Often cited as having higher carbs than hard cheeses; full-fat versions are lower carb than non-fat.

Incorporating Low-Carb Mozzarella Into Your Diet

Given its versatility and favorable nutritional profile, mozzarella is a simple and delicious way to add flavor and texture to a range of low-carb and keto dishes. Its mild flavor pairs well with many ingredients without overwhelming them.

Here are a few ways to include mozzarella in your meals:

• In Salads: A classic Caprese salad with fresh mozzarella, tomatoes, and basil is a perfect low-carb meal. For a quick option, add shredded mozzarella to a green salad with a vinaigrette dressing.
• On Keto Pizza: Use it as a topping for keto-friendly pizza crusts made from ingredients like almond flour, cauliflower, or even a base of melted mozzarella itself.
• Stuffed Meats: Add cubes of mozzarella to chicken breasts, meatballs, or turkey burgers for a gooey, cheesy center.
• Baked Dishes: Layer mozzarella in casseroles made with low-carb vegetables, like zucchini or eggplant lasagna.
• As a Snack: Enjoy a simple, satisfying snack of mozzarella sticks or cubes on their own. For an extra crunch, try making keto cheese crisps by baking slices of cheese until golden and brittle.

Potential Considerations for Mozzarella Consumption

While mozzarella is a low-carb food, it's important to consider a few other factors, especially for those with specific health goals or dietary restrictions.

• Calories and Fat: Cheese is calorie-dense, and portion control is important for managing overall calorie intake, especially for weight loss. Full-fat mozzarella, while low in carbs, is high in fat, which is ideal for a keto diet but should still be consumed in moderation to maintain a calorie deficit if needed.
• Sodium: Mozzarella is generally lower in sodium compared to many other cheeses, but some varieties can still contribute significantly to daily sodium intake. Always check the nutrition label, especially for processed or pre-packaged products.
• Additives: As mentioned, pre-shredded cheeses may contain small amounts of starches. This is a minor issue for most, but those with a very strict carb limit should be aware. Look for whole blocks of cheese to avoid any unwanted additives.
• Dairy Sensitivity: For individuals with lactose intolerance, mozzarella is usually well-tolerated because most of the lactose is removed during the cheesemaking process. However, aged or hard cheeses tend to have even less lactose, which might be a better option for those with higher sensitivity.

Conclusion

In short, no, mozzarella cheese does not have high carbs. It is a naturally low-carbohydrate food that is compatible with ketogenic, low-carb, and general healthy eating plans. With less than 1 gram of carbs per ounce for most varieties, it is a versatile and flavorful addition to meals. By choosing fresh or block mozzarella over pre-shredded versions with additives, you can ensure you are getting the purest, lowest-carb form of this popular cheese. Its high protein and fat content, along with essential vitamins and minerals, make it a nutritious choice when consumed in moderation.

Sources referenced in this article

• Is mozzarella cheese keto-friendly in Saudi Arabia - بيكرز تشويس (bakerschoice.com.sa)
• Mozzarella cheese: FAQ, Nutrition Facts, & Macros (strongrfastr.com)
• 10 Cheeses Ranked From Lowest to Highest in Carbs (verywellhealth.com)
• The 9 Healthiest Types of Cheese - Healthline (healthline.com)
• Carbohydrates in Cheese - Expert Cheesemaking Tips and Recipes (cheeseforthought.com)
• Keto cheese crisps: Parmesan and Cheddar two ways (dietdoctor.com)
• Is Mozzarella Cheese A Good Source Of Protein? The Health ... (workoutguru.fit)
• Mozzarella cheese is a good source of protein and calcium (dfamilk.com)
• Is Mozzarella Cheese Healthy? We’ve Got Your Answer - Baladna (baladna.thewickfirm.com)

Frequently Asked Questions

Is mozzarella cheese considered high in carbs?

No, mozzarella cheese is not considered high in carbs. A standard one-ounce serving typically contains less than one gram of carbohydrates, qualifying it as a low-carb food.

Is mozzarella cheese suitable for a ketogenic diet?

Yes, mozzarella is very suitable for a ketogenic diet. Its low carbohydrate and high fat content make it an excellent choice for individuals following a keto eating plan.

Do different types of mozzarella have different carb counts?

Yes, there can be slight variations. Fresh mozzarella and block mozzarella are very low in carbs. Pre-shredded varieties may have a slightly higher count due to anti-caking agents, but the difference is usually minimal.

How does mozzarella compare to other cheeses in terms of carbs?

Mozzarella has a very low carb count, similar to many hard cheeses like cheddar and Swiss. Some very hard, aged cheeses like Parmesan may have slightly less, while softer cheeses like ricotta or cottage cheese can have slightly more carbs.

Where do the carbs in cheese come from?

The carbohydrates in cheese come primarily from lactose, the natural sugar found in milk. During the fermentation process of cheesemaking, most of the lactose is converted, resulting in a finished product with a very low carb content.

Is low-fat mozzarella higher in carbs than whole milk mozzarella?

Often, yes. Low-fat or part-skim cheeses sometimes have fillers or additives to compensate for the removed fat, which can result in a marginally higher carb count than their full-fat counterparts. Full-fat, whole milk mozzarella is often the cleaner and better option for keto.

Can I eat mozzarella if I am lactose intolerant?

Mozzarella is generally well-tolerated by many individuals with lactose intolerance. The fermentation process removes most of the lactose. However, since it is a fresh cheese, it may still contain trace amounts. Those with severe lactose intolerance might prefer harder, aged cheeses which contain even less.