What's Healthier, Mozzarella or Monterey Jack? A Full Nutritional Breakdown

January 13, 2026 •

3 min read

According to nutritionists, softer, fresher cheeses often have lower fat and sodium content than aged varieties. When comparing the classic, creamy choices, understanding what's healthier, mozzarella or Monterey Jack, requires a closer look at their nutritional profiles. This guide provides a comprehensive breakdown to help you make the best decision for your health goals.

Quick Summary

This article analyzes the nutritional differences between mozzarella and Monterey Jack cheese, comparing calories, fat, sodium, and calcium. It examines how processing methods and ingredient types influence their health benefits, helping consumers choose wisely based on their dietary needs.

Key Points

Fresh Mozzarella is Leaner: Generally, fresh or part-skim mozzarella has fewer calories and less fat, including saturated fat, than Monterey Jack.
Monterey Jack Offers More Calcium: Per serving, Monterey Jack tends to provide a higher concentration of calcium, which is crucial for bone health.
Fat and Water Content Differ: The higher moisture content in fresh mozzarella is a primary reason for its lower fat and calorie density compared to the drier, aged Monterey Jack.
Part-Skim is Healthiest Mozzarella Option: For those strictly monitoring fat intake, part-skim mozzarella is the leanest choice and significantly reduces saturated fat consumption.
Check Product Labels: Nutritional profiles can vary greatly between brands and types (e.g., whole-milk vs. part-skim), so reading labels is always the most accurate approach.
Moderation is Key: Both cheeses are nutritious and can be part of a healthy diet. Portion control is more impactful than which specific cheese is chosen.
Probiotics in Fresh Mozzarella: Some fresh mozzarella can contain beneficial probiotics, which support gut health.

Mozzarella vs. Monterey Jack: A Nutritional Deep Dive

When adding cheese to your meals, considering the nutritional impact is important. While both mozzarella and Monterey Jack are popular choices, they differ in several key nutritional aspects. Generally speaking, the moisture content and aging process play a significant role in determining a cheese's overall health profile. Fresh, high-moisture cheeses like fresh mozzarella tend to be lower in calories, fat, and sodium compared to aged or lower-moisture varieties, which includes most Monterey Jack.

The Nutritional Breakdown: A Head-to-Head Comparison

To understand which cheese is the better choice for your diet, it is essential to compare their core nutritional data. The following table provides an approximate nutritional comparison per 1-ounce (28g) serving. Note that these figures can vary based on whether the cheese is part-skim, full-fat, or a different brand.


Nutrient	Mozzarella (Whole Milk)	Monterey Jack
Calories	~85 kcal	~106 kcal
Total Fat	~6.3g	~8.6g
Saturated Fat	~3.7g	~5.4g
Protein	~6.3g	~6.9g
Sodium	~178mg	~170mg
Calcium	~143mg	~211mg

From this data, fresh mozzarella (especially part-skim) generally has an edge with fewer calories and less total and saturated fat. Monterey Jack, however, offers a slightly higher concentration of calcium.

Fresh Mozzarella vs. Part-Skim Mozzarella

It is crucial to distinguish between different types of mozzarella. The fresh, soft mozzarella commonly used in Caprese salads is different from the drier, shredded, part-skim mozzarella often used on pizzas. Part-skim mozzarella, made from milk with a lower fat content, is a significantly leaner option than its whole-milk counterpart, making it a better choice for those watching their saturated fat intake. Always check the nutrition label, as the difference can be substantial. For example, a whole milk mozzarella might contain more saturated fat and calories than a part-skim version.

Health Benefits of Mozzarella

Beyond the basic macronutrients, mozzarella provides a range of health benefits.

Bone Health: A strong source of calcium and phosphorus, mozzarella supports healthy bones and teeth, helping to prevent conditions like osteoporosis.
High-Quality Protein: The protein found in mozzarella is complete, providing all essential amino acids, which is vital for muscle growth and maintenance.
Gut Health: Some fresh mozzarella varieties contain probiotics, which are beneficial bacteria that promote healthy digestion and a balanced gut microbiome.
Heart Health: Compared to many aged cheeses, fresh mozzarella contains less sodium, which can be beneficial for heart health.

Health Benefits of Monterey Jack

Monterey Jack also brings several nutritional benefits to the table, making it more than just a tasty melting cheese.

Rich in Nutrients: Monterey Jack is rich in protein, calcium, selenium, zinc, and vitamins A and B12. These nutrients are vital for cellular growth, brain function, and immune support.
Bone Density: With its higher calcium content per serving compared to mozzarella, Monterey Jack can be a great way to boost bone density and strength.
Versatile Nutrients: The combination of vitamins and minerals supports various bodily functions, from energy production to vision and taste perception.

Moderation and Context are Key

While analyzing the nutritional differences is useful, remember that context and portion size are paramount. Both cheeses can be part of a healthy diet when consumed in moderation. For example, a small serving of Monterey Jack provides a significant calcium boost, while using part-skim mozzarella can reduce saturated fat on a pizza. How the cheese is prepared and what it is served with also plays a huge role in its health impact. Pairing cheese with whole grains, fruits, and vegetables can help balance the meal and provide additional nutrients. Ultimately, personal taste preferences should also guide your choice, as enjoying your food is a key part of a healthy lifestyle.

Conclusion

So, which cheese is healthier, mozzarella or Monterey Jack? The answer depends on your specific health priorities. If your goal is to minimize fat and calories, particularly saturated fat, fresh or part-skim mozzarella is generally the better choice. It is also an excellent source of protein, calcium, and gut-healthy probiotics. If your primary goal is to boost calcium intake or you prefer a cheese with a firmer texture and a slightly richer nutrient profile, Monterey Jack is a valid and nutritious option. For a more in-depth guide on making healthy cheese choices, consult a resource like TODAY's nutrition advice on cheese choices. Both cheeses offer valuable nutrients and can be enjoyed as part of a balanced diet when consumed in moderation.

Frequently Asked Questions

Yes, part-skim mozzarella is generally healthier than Monterey Jack, containing fewer calories, less total fat, and significantly less saturated fat per serving.

Monterey Jack cheese contains more calcium per ounce than mozzarella, making it a better choice for boosting your calcium intake.

Fresh mozzarella typically has less sodium than many aged cheeses. However, based on some comparisons, their sodium content per serving can be very similar depending on the specific product.

The protein content is very similar between the two cheeses. A 1-ounce serving of Monterey Jack may have a slightly higher protein count than a 1-ounce serving of whole milk mozzarella.

The most notable health difference is the fat and calorie content. Monterey Jack is denser and has a higher fat and calorie count than fresh or part-skim mozzarella.

Yes, both can be part of a healthy diet when eaten in moderation. Choosing smaller portions or opting for part-skim mozzarella can help manage calorie and fat intake.

Both cheeses melt well, but Monterey Jack is renowned for its excellent melting properties and smooth, creamy texture when heated. Mozzarella provides the classic, stretchy melt favored for pizzas.