Is Burrata Cheese Healthier Than Mozzarella Cheese?

December 8, 2025 •

3 min read

An ounce of mozzarella cheese contains around 85 calories, while the same amount of burrata can contain significantly more due to its creamy filling. This nutritional difference is key when asking, “Is burrata cheese healthier than mozzarella cheese?”, as their similar appearance masks a variation in fat and caloric content.

Quick Summary

This article provides a nutritional breakdown comparing burrata and mozzarella cheese, examining calorie, fat, and protein content. It clarifies why mozzarella is generally the lighter, lower-calorie option, while burrata offers a richer, more indulgent profile. The guide also covers health benefits, best uses, and tips for making informed dietary choices with these popular Italian cheeses.

Key Points

Mozzarella is Lower in Calories and Fat: Due to its creamy center, burrata is higher in calories and fat than fresh mozzarella.
Mozzarella Offers Slightly More Protein: Some versions of fresh mozzarella contain slightly more protein per ounce than burrata.
Both are Rich in Calcium and Protein: Both cheeses are excellent sources of calcium for bone health and protein for muscle maintenance.
Consider Your Dietary Goals: Choose mozzarella for a lighter, everyday option and save burrata for an occasional, indulgent treat due to its higher fat content.
Flavor and Texture Differ Significantly: Mozzarella has a mild, elastic texture, while burrata features a rich, creamy, and buttery interior that oozes when cut.
Portion Control is Key: For both cheeses, especially the richer burrata, consuming in moderation as part of a balanced diet is important.
Not All Versions Are Equal: The nutritional profile can vary based on the type of milk (cow vs. buffalo) and whether it's whole-milk or part-skim.

Burrata vs. Mozzarella: What’s the Core Difference?

Before diving into the nutritional comparison, it's crucial to understand what distinguishes burrata from mozzarella. While both are Italian fresh cheeses made from cow or water buffalo milk, their construction is different. Mozzarella is a semi-soft cheese with an elastic texture, often sold in balls or blocks. Burrata, however, is a pouch of mozzarella that is filled with stracciatella, which is a mixture of fresh cream and cheese curds. This creamy center is the primary reason for the significant nutritional differences between the two cheeses.

A Detailed Nutritional Showdown

To determine if burrata cheese is healthier than mozzarella cheese, a direct comparison of their nutritional profiles is necessary. While the exact numbers can vary by brand and milk type (whole vs. part-skim), general trends reveal clear differences, particularly in fat and calories.

Calories and Fat

The rich, creamy filling of burrata dramatically increases its fat and calorie content compared to fresh mozzarella. For instance, a typical ounce of mozzarella contains around 85 calories and 6 grams of fat, while an ounce of burrata can contain about 90 calories and 9 grams of fat. Some sources cite even higher calorie counts for burrata, with 100 grams potentially containing up to 350 kcal depending on the cream. For those monitoring calorie and fat intake, mozzarella is the clear winner.

Protein and Calcium

Both cheeses are excellent sources of protein and calcium, but mozzarella often has a slight edge in protein content per ounce. A one-ounce serving of mozzarella may contain around 6 grams of protein, compared to 3 to 6 grams in burrata. Both provide essential calcium for bone health.

Sodium Content

Sodium can vary between brands, but some comparisons show fresh mozzarella having a higher sodium content than burrata. However, this is not universal and checking the nutrition label on specific products is the most reliable method.

Comparison Table: Burrata vs. Mozzarella


Nutritional Aspect	Burrata	Mozzarella (Fresh)	Winner for 'Healthier'	Notes
Calories (per oz)	~90 kcal	~85 kcal	Mozzarella	Burrata's creamy filling adds calories.
Fat (per oz)	~9g	~6g	Mozzarella	Burrata has significantly higher fat from the cream.
Protein (per oz)	3-6g	~6g	Mozzarella	Mozzarella can be slightly higher in protein.
Calcium	Good Source	Excellent Source	Both (Mozzarella may be higher per oz)	Essential for bone health.
Taste	Rich, creamy, buttery	Mild, milky, delicate	N/A (Subjective)	Depends on preference and use.
Texture	Soft, oozing creamy center	Semi-soft, elastic, pliable	N/A (Subjective)	Depends on preference and use.

Practical Dietary Considerations

Making the right choice between burrata and mozzarella depends on your specific health and dietary goals.

When to Choose Mozzarella

For those watching their weight, calorie intake, or saturated fat, mozzarella is the better choice. Its lower fat and calorie count make it a lighter option for salads, sandwiches, and pizzas. Part-skim mozzarella is an even leaner option.

For salads: Caprese salad with fresh mozzarella and tomatoes.
For cooking: Pizza and lasagna, where you want a reliable melt without the extra richness.
For snacking: Pre-portioned mozzarella sticks are a convenient, protein-packed snack.

When to Indulge in Burrata

Burrata, with its decadent, creamy interior, is best reserved for occasions where you want a richer, more indulgent cheese experience. It's often the star of a dish, not a supporting player, and its texture is best enjoyed fresh and at room temperature.

For appetizers: Served on a plate with crusty bread, a drizzle of olive oil, and a sprinkle of salt.
For salads: Paired with fresh figs, proscuitto, or ripe summer tomatoes for a luxurious touch.
For pasta: Added at the end of cooking to add a burst of creamy, buttery richness.

The Verdict: Health and Moderation

While fresh mozzarella is technically the "healthier" option due to its lower calorie and fat content, the ultimate choice depends on moderation and dietary context. Neither cheese is inherently "unhealthy" when consumed as part of a balanced diet. Both provide valuable nutrients like protein and calcium. The key is to be mindful of portion sizes, especially with the more caloric burrata. Enjoy burrata as a luxurious treat and use mozzarella as a lighter, everyday option. For more tips on making healthy choices, consider resources like the USDA for dietary guidance.

Frequently Asked Questions

For a low-calorie diet, mozzarella is the better choice. It is significantly lower in calories and fat than burrata, which has a higher fat content due to its creamy center.

While both are good sources of protein, fresh mozzarella often contains slightly more protein per ounce than burrata. For example, some sources show mozzarella with about 6 grams per ounce, while burrata may have 3-6 grams.

You can often substitute burrata for mozzarella, but the results will differ. Burrata's creamy texture is best enjoyed fresh and uncooked, as it loses its distinct quality when melted. For cooking, mozzarella is a more versatile and reliable melting cheese.

Yes, burrata, like other cheeses, offers health benefits when eaten in moderation. It is a good source of protein, calcium, and contains vitamins and minerals. Some dairy fats also contain conjugated linoleic acid (CLA), which may have anti-inflammatory effects.

Burrata cheese has a higher fat content than fresh mozzarella. The rich, creamy filling of stracciatella inside the burrata pouch is the reason for its increased fat and calorie count.

For the best flavor and texture, burrata should be served at room temperature. This allows its creamy center to be perfectly soft and luscious. It is often served simply with fresh tomatoes, basil, and a drizzle of high-quality olive oil.

Sodium content varies by brand and preparation. While some fresh mozzarella products may have more sodium than certain burrata products, it is always best to check the nutritional label of the specific product you are purchasing for an accurate comparison.