Burrata: More Than Just a Protein
While burrata contains a notable amount of protein, classifying it simply as 'a protein' is misleading because of its significant fat and calorie content. Understanding this unique fresh Italian cheese requires looking at its complete nutritional makeup and production method. The outer layer is solid mozzarella, but the creamy, buttery-flavored interior, known as stracciatella, is a mixture of fresh mozzarella curds and cream, which contributes to its rich texture and caloric density.
The Nutritional Breakdown of Burrata
Breaking down the nutritional facts helps clarify burrata's role in a diet. For a 100-gram serving, the numbers reveal a balanced macronutrient profile, though one heavily skewed toward fat due to the cream filling. Typical nutritional content per 100 grams includes approximately 250-350 kcal, about 20g of total fat (12g saturated fat), 10-12g of protein, and a good source of calcium. It is also very low in carbohydrates and contains beneficial probiotics due to fermentation.
Comparing Burrata's Protein with Other Cheeses
To put burrata's protein content into perspective, a comparison with other popular cheeses is useful. While it offers a good dose of protein, it is not always the highest source per ounce.
| Cheese | Protein per Ounce (approx.) | Calories per Ounce (approx.) | Fat per Ounce (approx.) |
|---|---|---|---|
| Burrata | 3-5 grams | ~90 kcal | ~6 grams |
| Mozzarella | ~5 grams | ~85 kcal | ~6 grams |
| Cheddar | ~7 grams | ~113 kcal | ~9 grams |
| Parmesan | ~10 grams | ~119 kcal | ~8 grams |
Burrata and mozzarella have similar per-ounce protein and fat, but burrata's serving sizes are often larger, leading to higher overall calorie and fat intake.
How to Incorporate Burrata into a Healthy Diet
Enjoying burrata healthily requires moderation and balance. Consider these tips:
- Pair with fresh vegetables like tomatoes and basil.
- Control portion sizes; a small amount offers substantial flavor.
- Choose lean accompaniments over fatty ones.
- Understand it's a nutrient-dense food with protein but also saturated fat; prioritize leaner daily protein sources.
- Homemade burrata might offer more control over the cream-to-curd ratio.
The Origin and Health Benefits of Burrata
Burrata originated in Puglia, Italy, meaning "buttery". It was made from leftover mozzarella curds and cream. Beyond protein, burrata offers benefits: bone health from calcium and phosphorus, digestive wellness from probiotics, and aid in absorbing fat-soluble vitamins. Its nutrients may also support cognitive function and mood.
The Final Word on Burrata and Protein
Yes, burrata is a protein source, but it's fundamentally a high-fat dairy product. It provides high-quality protein and other nutrients, but its richness means it's best enjoyed in moderation as part of a balanced diet, rather than a primary protein source. Visit The Nutrition Source from Harvard T.H. Chan School of School of Public Health for more information on dietary protein
