The Nutritional Profile of a Burrata Ball
Burrata, Italian for "buttered," is a fresh cheese made from mozzarella and cream. The outer shell is a solid layer of mozzarella, while the inside is filled with a mixture of cream and soft curd strands called stracciatella. This rich interior is what gives burrata its signature velvety texture and higher fat content compared to standard mozzarella.
Core Nutrients and Considerations
While often viewed as an indulgence, burrata contains a variety of beneficial nutrients.
- Protein: Burrata is a good source of protein, which is essential for building and repairing tissues, maintaining muscle mass, and supporting overall wellness. A 100-gram serving can contain around 10 to 13 grams of protein.
- Calcium: Like other dairy products, burrata is rich in calcium, a mineral vital for maintaining strong bones and teeth and helping to prevent conditions like osteoporosis.
- Vitamins: Burrata provides essential vitamins, including vitamin A, which supports skin integrity, and B vitamins, particularly B12, important for energy metabolism and brain function.
- Fats: The high fat and saturated fat content is the main nutritional difference from its cousin, mozzarella. While fats are necessary for absorbing fat-soluble vitamins (A, D, E, and K), the cream-filled center makes portion control critical, especially for those monitoring their intake.
- Probiotics: Some burrata made with raw, unpasteurized milk may contain beneficial probiotics for gut health, but most commercially available varieties use pasteurized milk, which eliminates these beneficial bacteria.
Burrata vs. Mozzarella: A Nutritional Comparison
To understand if burrata fits into your healthy diet, it's helpful to compare its nutritional content with that of its close relative, mozzarella. The primary difference lies in the filling and, consequently, the fat and calorie density.
| Nutrient (per 1 ounce) | Burrata | Mozzarella |
|---|---|---|
| Calories | ~90 kcal | ~85 kcal |
| Total Fat | ~9g | ~6g |
| Protein | ~3g | ~5g |
As the table illustrates, burrata has a slightly higher calorie and fat count per ounce, while mozzarella generally offers more protein per ounce. This is due to the decadent cream and curd filling that gives burrata its sought-after creamy texture.
Keys to Enjoying a Burrata Ball Healthily
Moderation is the most important factor when including burrata in a balanced diet. Its rich, satisfying flavor means a small portion can go a long way.
Pairing Burrata with Nutritious Foods
The key to a healthy burrata dish is balancing its richness with fresh, low-calorie ingredients. Consider these pairings:
- Caprese Salad: The classic pairing of burrata, ripe tomatoes, and fresh basil, finished with a light drizzle of high-quality extra virgin olive oil and balsamic glaze. This provides antioxidants and fiber from the produce.
- Roasted Vegetables: Serve burrata over a bed of warm, roasted vegetables like bell peppers, zucchini, and eggplant. The creaminess of the cheese contrasts beautifully with the savory, earthy flavors of the vegetables.
- Lean Proteins: Pair a small portion of burrata with lean proteins like grilled chicken or fish to create a satisfying and balanced meal. This helps keep the overall calorie count in check.
- Whole-Grain Toast: Spread a small amount of burrata on whole-grain toast and top with avocado or a sprinkle of herbs for a fiber-rich and flavorful snack or light meal. You can find more creative and healthy-ish burrata ideas here: 5 delicious reasons to add burrata cheese to your diet.
Mindful Portion Control
Given burrata's high fat content, mindful portioning is essential. Consider splitting a single burrata ball among several people or saving half for another meal. Instead of making it the star of a heavy, creamy pasta dish, use it as a garnish to add a pop of flavor and texture to a vegetable-centric meal.
Conclusion
So, is burrata ball healthy? The answer lies in how it's consumed. Burrata is not an unhealthy food; in fact, it provides valuable protein and calcium. However, its high fat and calorie content means it should be treated as a flavorful accent rather than a dietary staple. By practicing moderation and pairing it with fresh, nutritious ingredients, you can enjoy the creamy luxury of burrata as part of a well-rounded and health-conscious diet.
