Is Mozzarella Cheese a Good Source of Vitamin D?

December 20, 2025 •

3 min read

While mozzarella cheese contains some vitamin D, it is not considered a significant source for meeting daily requirements. This mild cheese offers other health benefits, but relying on it alone for your vitamin D intake would be inefficient, and it is surpassed by fortified foods and fatty fish.

Quick Summary

Mozzarella cheese provides a minimal amount of vitamin D, making it an unreliable primary source for this essential nutrient. Better sources include fortified dairy, fatty fish, and supplements.

Key Points

Low Vitamin D Content: Mozzarella cheese contains only trace amounts of vitamin D, making it an unreliable source for meeting daily requirements.
Superior Sources Exist: Much more potent sources of vitamin D include fatty fish (like salmon), cod liver oil, and fortified products such as milk and cereal.
Fortification is Key: The vitamin D content in many dairy products, including some cheeses, comes from fortification, a process not typical for most mozzarella.
Other Nutritional Benefits: Despite its low vitamin D, mozzarella is a good source of protein, calcium, and phosphorus, contributing positively to bone and muscle health.
Dietary Context Matters: Mozzarella can be a healthy part of a balanced diet, but it should not be relied upon as a primary source for vitamin D.

Understanding Vitamin D and Mozzarella

Vitamin D is a fat-soluble nutrient crucial for calcium absorption and bone health. The body produces it when exposed to sunlight, but dietary sources are also essential, especially during months with less sun exposure. While many associate dairy with vitamin D, not all dairy products are created equal in their content. Mozzarella, a popular fresh and low-moisture cheese, is a common source of inquiry for its nutritional value, but its vitamin D concentration is relatively low compared to other options.

The Nutritional Profile of Mozzarella

Mozzarella is known for its mild flavor and versatility in cooking. Its nutritional profile includes a decent amount of protein and calcium, but its vitamin D content is modest. A standard 100g serving of low-moisture, whole-milk mozzarella contains approximately 0.4 mcg (16 IU) of vitamin D, which is only a small fraction of the recommended daily intake. For context, a 1.5-ounce serving of cheddar cheese has 0.4 mcg (17 IU), showing that cheese, in general, isn't a powerhouse of this vitamin. The amount can vary depending on the type and processing, as different brands and moisture levels can influence the final nutritional makeup. The fat-soluble nature of vitamin D means it is stored in the cheese's fatty parts, but the overall quantity remains low.

Comparing Mozzarella to Other Vitamin D Sources

To put mozzarella's vitamin D content into perspective, it's helpful to compare it with other, more significant sources. The table below illustrates the vast differences, highlighting why relying on mozzarella for your daily needs is not a practical strategy.


Food Source	Serving Size	Estimated Vitamin D (IU)	Notes
Sockeye Salmon	3 ounces	570	A naturally excellent source.
Cod Liver Oil	1 tablespoon	1,360	A concentrated and potent source.
Fortified Milk	1 cup	100–120	Fortification makes dairy a reliable option.
Egg Yolk	1 large	44	A smaller, but consistent, source.
Fortified Cereal	1 serving	~80	Fortification levels can vary by brand.
Mozzarella Cheese	100g (~3.5 oz)	~16	Very low relative to other sources.

From this comparison, it is clear that fatty fish and fortified products are superior dietary options for boosting vitamin D levels. While cheese can be part of a balanced diet, it should not be the primary strategy for vitamin D supplementation. Mozzarella is a source, but a very minor one.

The Role of Fortification

Fortification plays a significant role in making dairy products a good source of vitamin D. While mozzarella is not typically fortified, many milks, yogurts, and some cereals are. This process, where vitamin D is added to foods, is a key public health strategy to combat deficiency. Some cheese varieties, like Gouda and Cheddar, have been successfully fortified to contain higher levels of vitamin D, but this is not standard for mozzarella. For individuals seeking vitamin D from dairy, it is crucial to check the product label to see if it has been fortified. Natural sources of vitamin D in cheese are small, and processing does not significantly increase them.

Other Health Benefits of Mozzarella

Despite its low vitamin D content, mozzarella does offer other nutritional advantages. It is a good source of calcium, a mineral that works in conjunction with vitamin D for bone health. It also provides a significant amount of protein, which is vital for muscle repair and overall body function. Additionally, it contains other vitamins and minerals, including vitamin B12, phosphorus, and zinc. This means that while it won't single-handedly solve a vitamin D deficiency, it still contributes positively to a healthy, balanced diet in other ways. When consumed as part of a varied diet, mozzarella can be a flavorful and nutritious food, as long as it's not relied upon for vitamin D.

Conclusion

In summary, mozzarella cheese is not a good source of vitamin D for meeting daily nutritional needs. Its vitamin D content is minimal, especially when compared to fatty fish, fortified dairy products, and supplements. While it offers valuable nutrients like calcium and protein, individuals seeking to increase their vitamin D intake should focus on more potent food sources or discuss supplementation with a healthcare provider. Mozzarella can be enjoyed as part of a healthy and diverse diet but should be viewed for its flavor and other benefits, not its vitamin D contribution.

For more detailed information on vitamin D sources and recommendations, consult a trusted resource like the National Institutes of Health.

Frequently Asked Questions

A 100g serving of low-moisture, whole-milk mozzarella cheese contains only a minimal amount, about 0.4 mcg (16 IU) of vitamin D, which is not enough to be considered a significant source.

Superior dietary sources of vitamin D include fatty fish like salmon and mackerel, cod liver oil, fortified dairy milk and plant-based milks, fortified cereals, and egg yolks.

No, you cannot get enough vitamin D from cheese alone. Most cheeses, including mozzarella, contain relatively low levels of the vitamin, even compared to other dairy products like fortified milk.

Fortified cheeses, such as some types of cheddar and Gouda, can be good sources of vitamin D, as they have the nutrient added during processing. Always check the nutrition label to confirm if a specific cheese is fortified.

Since vitamin D is fat-soluble, it is present in the fat of dairy products. However, even whole-milk cheeses like mozzarella have very small amounts of this vitamin naturally, and relying on them for intake is inefficient.

Vitamin D is essential because it helps your body absorb and utilize calcium and phosphorus, which are critical for building and maintaining strong, healthy bones.

Some cheeses, particularly those exposed to UV light or specifically fortified, might contain more vitamin D. For example, some sources suggest certain types like Fontina or Monterey contain slightly more, but fortified products and fatty fish are still far better sources.