Is Burrata Salad High in Calories? Decoding the Truth

November 27, 2025 •

3 min read

Depending on the ingredients, a single serving of burrata salad can range from approximately 250 to over 500 calories. Is burrata salad high in calories? The real answer lies not just in the cheese, but in the overall preparation and serving size.

Quick Summary

Burrata salad's calorie count varies based on the creamy cheese, the type of dressing used, and high-calorie toppings like nuts or bread. Understanding ingredient impact and practicing moderation is key to a balanced meal.

Key Points

Calorie Count is Variable: A burrata salad's calorie total is highly dependent on the portion of cheese, dressing, and other additions like nuts or bread.
Burrata vs. Mozzarella: Due to its creamy filling, burrata cheese is more calorie-dense than fresh mozzarella, containing more fat per ounce.
Dressings Add Calories: High-calorie toppings like olive oil, balsamic glaze, and pesto can significantly increase the total calories of the salad.
Practice Portion Control: To reduce the calorie count, share a burrata ball or use a smaller portion per person.
Swap for Lighter Options: Opt for a lighter vinaigrette, boost vegetables, and reduce high-calorie toppings like croutons to make the salad healthier.
Enjoy in Moderation: When consumed in moderation, burrata can be a nutritious part of a balanced diet, providing protein, calcium, and vitamins.

Understanding the Creamy Indulgence: Is Burrata Salad High in Calories?

Burrata, the creamy Italian cheese, is a popular salad ingredient, often paired with tomatoes, basil, and olive oil. However, its rich, creamy center prompts the question: is burrata salad high in calories? While the cheese contributes significantly, the final calorie count is heavily influenced by portion sizes and accompanying ingredients. Smart choices can make this dish a balanced part of your diet.

The Calorie Culprit: More Than Just the Burrata

The calorie perception of burrata salad stems from its components. Beyond the cheese, other additions can substantially increase the calorie count. Examining typical elements reveals the impact:

The Burrata Cheese: This cheese, a mozzarella pouch filled with cream and mozzarella curds, is more calorie-dense than plain mozzarella. Some burrata brands contain about 90-100 calories per ounce, while fresh mozzarella is around 85 calories per ounce. A typical 4-ounce ball of burrata can add roughly 360-400 calories from the cheese alone.
High-Calorie Additions: Common salad additions can significantly increase calories:
- Oil-Based Dressings: Olive oil adds around 120 calories per tablespoon, a generous amount can add hundreds of calories.
- Balsamic Glaze: This reduction is higher in sugar and calories than simple balsamic vinegar.
- Nuts and Seeds: Toasted nuts are calorie-dense; a quarter-cup of pine nuts can add over 200 calories.
- Bread and Crostini: Serving with bread or crostini adds calories, especially if oiled.
- Pesto: Made with oil, nuts, and cheese, pesto adds over 100 calories per tablespoon.

How to Build a Low-Calorie Burrata Salad

Enjoying burrata is possible even when managing calorie intake. Strategic adjustments and portion control are key:

Reduce the Burrata: Share a ball of burrata instead of using a whole one per person to reduce calories.
Lighten the Dressing: Use a light vinaigrette with minimal oil or a citrus-based dressing.
Boost the Veggies: Increase low-calorie, high-fiber vegetables like mixed greens, cucumbers, and bell peppers for volume and nutrients.
Consider Calorie-Conscious Toppings: Use fresh herbs or black pepper instead of nuts or croutons for flavor without extra calories.

Comparison Table: Burrata Salad vs. Mozzarella Salad


Feature	Typical Burrata Salad	Typical Mozzarella Salad
Cheese	Creamy, high-fat burrata (approx. 90-100 kcal per oz)	Firmer, lower-fat mozzarella (approx. 85 kcal per oz)
Dressing	Often uses balsamic glaze and extra olive oil, increasing calories	Typically a lighter drizzle of extra virgin olive oil and fresh basil
Texture	Rich and creamy from the stracciatella filling	Softer, less creamy, and more elastic
Potential Calories	Can easily exceed 400-500+ calories per serving, depending on portion and additions	Typically 250-350 calories per serving, often a lighter option
Nutrients	Higher fat content, but also provides protein and calcium	Good source of protein and calcium, lower in saturated fat

Health Benefits Beyond the Calories

Burrata, in moderation, offers health benefits as a quality dairy product:

Protein Source: Provides high-quality protein for tissue building and repair.
Rich in Calcium: An excellent source of calcium for bone and dental health.
Probiotics: Contains probiotics beneficial for digestive health and gut balance.
Vitamins: Provides vitamins like Vitamin A for immune function and vision. Its fats help absorb fat-soluble vitamins.

Conclusion: The Secret to Enjoying Burrata

The calorie content of a burrata salad varies based on the cheese portion, dressing, and toppings. To manage calorie intake, enjoy burrata salad in moderation and make smart substitutions. Controlling the cheese portion and choosing lighter dressings allows you to enjoy the flavor as part of a healthy diet.

A burrata salad can be a light side or a satisfying main course. With knowledge of ingredients and portion sizes, you can ensure it fits your dietary plan without compromising taste.

For further information on food nutrition, resources like WebMD or the USDA food database are helpful.

Frequently Asked Questions

Yes, burrata cheese is high in calories due to its creamy center, which is made from a mixture of cream and mozzarella curds. It has a higher calorie and fat content compared to fresh mozzarella.

The calorie count varies significantly but can range from 250 to over 500 calories per serving. The final number depends on the amount of cheese, the type of dressing used, and high-calorie extras like nuts or bread.

Burrata contains more calories than mozzarella due to its filling of cream and mozzarella curds. Per ounce, burrata has about 90-100 calories, while mozzarella has around 85.

Yes, you can eat burrata salad on a diet by controlling your portion size and modifying the ingredients. Use a smaller amount of burrata, opt for a light vinaigrette, and load up on fresh, low-calorie vegetables.

Consider a light dressing made from white balsamic vinegar and a minimal amount of olive oil, or a simple squeeze of fresh lemon juice. These options provide flavor without a heavy calorie load.

Yes, it can be. When enjoyed in moderation, burrata provides protein, calcium, and vitamins. Combined with fresh vegetables and a light dressing, it offers important nutrients. The key is balance and portion control.

To reduce calories, practice portion control with the cheese, use a light dressing, minimize high-calorie toppings like nuts and bread, and increase the volume of low-calorie ingredients like leafy greens.