Burrata vs. Mozzarella: A Nutritional Breakdown
When it comes to fresh Italian cheeses, both burrata and mozzarella are highly popular. However, their nutritional content varies due to key differences in how they are made. While mozzarella is a semi-soft cheese made from stretched curd, burrata is a mozzarella casing filled with stracciatella, a mixture of shredded mozzarella and cream. This addition of rich, fresh cream is the primary reason why burrata differs nutritionally from its plainer cousin.
The Production Process: Where the Differences Begin
Mozzarella starts with milk (often cow or water buffalo) that is heated, curdled, and then stretched and kneaded to achieve its classic, pliable texture. The process results in a fresh, milky-flavored cheese with a relatively high water content. Burrata takes this a step further; after creating the mozzarella casing, the cheesemaker fills it with stracciatella and ties it off to form a delicate pouch. This crucial step dramatically increases the fat and calorie content compared to standard mozzarella.
Calorie, Fat, and Protein Comparison
While the specific nutrition can vary between brands and milk types, general trends are clear. Per 100g, burrata consistently contains more calories and fat than mozzarella, while mozzarella may offer slightly more protein and a more elastic, less-dense texture. The following table illustrates a typical nutritional comparison based on average values.
| Nutrient (per 100g) | Burrata | Mozzarella (Whole Milk) |
|---|---|---|
| Calories | ~232–253 kcal | ~300 kcal |
| Fat | ~21–22.7g | ~22g |
| Saturated Fat | ~12–15.1g | ~13g |
| Protein | ~11g | ~22g |
| Sodium | ~540mg | ~627mg |
Note: Nutritional values can vary based on brand, milk source (cow's vs. water buffalo's), and specific fat content. Some sources indicate higher calorie and fat counts for burrata per ounce, suggesting significant variations in the product. A recent comparison of one brand even showed mozzarella with more protein and sodium per ounce. Therefore, it is always best to check the specific product label.
Health Implications: Which Cheese to Choose?
When deciding which cheese is the better option for your health, the answer depends entirely on your dietary needs and goals.
Why Mozzarella is a Lighter Choice
For those who are conscious of their calorie and fat intake, mozzarella is the clear winner. Its lower fat and higher protein content per 100g make it a more macro-friendly choice for many diets. Its versatility also means it can be incorporated into a wider variety of dishes, from salads to pizzas, without adding excessive richness.
Why Burrata is an Indulgent Treat
Burrata, with its luxurious and buttery stracciatella core, is best viewed as an occasional treat rather than an everyday staple. Its significantly higher fat content, driven by the addition of cream, makes it a richer and more decadent option. While still a good source of calcium and protein, the higher calorie count is something to consider for those managing weight or heart health.
The Final Word: Moderation is Key
Ultimately, both burrata and mozzarella are delicious cheeses that can be part of a balanced diet. Neither is inherently "unhealthy" when consumed in moderation. The choice between them comes down to your personal taste and dietary goals. If you're looking for a lighter, more versatile option for everyday cooking, mozzarella is a great choice. If you want to savor a richer, creamier cheese for a special occasion, burrata is an exquisite indulgence. The key is to be mindful of portion sizes and nutritional differences.
Serving Suggestions for Healthier Enjoyment
- Mozzarella: Enjoy fresh mozzarella in a Caprese salad with tomatoes, basil, and a drizzle of balsamic glaze. For a healthier snack, pair it with fresh fruit or vegetables.
- Burrata: Serve burrata at room temperature with high-quality olive oil, a sprinkle of sea salt, and crusty whole-grain bread. The rich flavor means a little goes a long way, so practice portion control. Another idea is to serve it alongside roasted vegetables to add richness without excessive added fats.
Exploring Cheese Varieties
For those interested in exploring different kinds of cheese and their nutritional information, the Wisconsin Cheese website offers comprehensive resources on a variety of cheeses, including burrata and mozzarella, and their uses in different recipes.
