Cheese MozzarellavsNonfat Milk
Cheese Mozzarella has 299 calories and 22g protein per 100g. Nonfat Milk has 34 calories and 3.4g protein per 100g Cheese Mozzarella has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Mozzarella vs Nonfat Milk
Go with Nonfat Milk at just 34 kcal per 100g — 89% fewer calories.
Cheese Mozzarella will keep you satisfied longer with 22.2g protein, 22.1g fat — fat and protein slow digestion while fiber adds bulk.
Nonfat Milk packs 3.4g of protein per 100g (40% of calories from protein) — the better pick for muscle growth and recovery.
Nonfat Milk is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Nonfat Milk provides 167mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Cheese Mozzarella
High in sodium at 486mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 13.9g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 79mg per 100g.
Nonfat Milk
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Mozzarella Whole Milk | Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 299kcal15% | 34kcal2% | +265kcal |
| Protein | 22g44% | 3.4g7% | +19g |
| Total Fat | 22g28% | <0.1g0% | +22g |
| Saturated Fat | 14g70% | <0.1g0% | +14g |
| Trans Fat | — | 0g | — |
| Cholesterol | 79mg26% | 3.0mg1% | +76mg |
| Carbohydrates | 2.4g1% | 4.9g2% | <0.1g |
| Dietary Fiber | 0g0% | — | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 179mcg20% | 64mcg7% | +115mcg |
| Vitamin C | 0mg0% | — | — |
| Vitamin D | 0.40mcg2% | 1.1mcg6% | <0.1mcg |
| Vitamin E | 0.19mg1% | 0mg0% | +0.19mg |
| Vitamin K | 2.3mcg2% | — | — |
| Vitamin B6 | <0.1mg2% | <0.1mg3% | <0.1mg |
| Vitamin B12 | 2.3mcg95% | 0.58mcg24% | +1.7mcg |
| Folate | 7.0mcg2% | 2.0mcg1% | +5.0mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Riboflavin (B2) | 0.28mg22% | 0.13mg10% | +0.15mg |
| Niacin (B3) | 0.10mg1% | 0.12mg1% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 486mg21% | 41mg2% | +445mg |
| Calcium | 505mg39% | 132mg10% | +373mg |
| Iron | 0.44mg2% | 0mg0% | +0.44mg |
| Potassium | 76mg2% | 167mg4% | <0.1mg |
| Phosphorus | 354mg28% | 107mg9% | +247mg |
| Magnesium | 20mg5% | 13mg3% | +7.5mg |
| Zinc | 2.9mg27% | 0.45mg4% | +2.5mg |
| Copper | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 17mcg31% | 2.0mcg4% | +15mcg |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 299 kcal for Cheese Mozzarella — that's 779% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Cheese Mozzarella has more protein per 100g (22.2g vs 3.43g), but Nonfat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Nonfat Milk is the leaner option with 0.08g of total fat per 100g compared to 22.1g. Nonfat Milk has less saturated fat (0.049g vs 13.9g).
Key Vitamins: The most notable vitamin differences are in Vitamin E (Cheese Mozzarella: 0.19mg vs 0mg), Vitamin B12 (Cheese Mozzarella: 2.28mcg vs 0.58mcg), Folate (Cheese Mozzarella: 7mcg vs 2mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Cheese Mozzarella: 0.44mg vs 0mg), Manganese (Cheese Mozzarella: 0.03mg vs 0.001mg), Sodium (Cheese Mozzarella: 486mg vs 41mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Cheese Mozzarella fits a high-protein diet. Nonfat Milk fits a low-fat diet. Nonfat Milk fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Mozzarella or Nonfat Milk?
- Cheese Mozzarella has more protein with 22.2g per 100g compared to 3.43g for Nonfat Milk.
- Which is lower in calories, Cheese Mozzarella or Nonfat Milk?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 299 kcal.
- Is Cheese Mozzarella or Nonfat Milk healthier?
- It depends on your goals. Cheese Mozzarella has 299 calories and 22.2g protein per 100g, while Nonfat Milk has 34 calories and 3.43g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Mozzarella or Nonfat Milk?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 22.1g.