Cheese MozzarellavsWhole Milk
Cheese Mozzarella has 299 calories and 22g protein per 100g. Whole Milk has 61 calories and 3.1g protein per 100g Cheese Mozzarella has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Mozzarella vs Whole Milk
Go with Whole Milk at just 61 kcal per 100g — 80% 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.
Cheese Mozzarella packs 22.2g of protein per 100g (30% of calories from protein) — the better pick for muscle growth and recovery.
Whole Milk is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
⚠️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.
Whole 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 Whole 3.25% Milkfat Without Added Vitamin A And Vitamin D | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 299kcal15% | 61kcal3% | +238kcal |
| Protein | 22g44% | 3.1g6% | +19g |
| Total Fat | 22g28% | 3.3g4% | +19g |
| Saturated Fat | 14g70% | 1.9g9% | +12g |
| Cholesterol | 79mg26% | 10mg3% | +69mg |
| Carbohydrates | 2.4g1% | 4.8g2% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 5.0g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 179mcg20% | 46mcg5% | +133mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0.40mcg2% | 0.10mcg1% | +0.30mcg |
| Vitamin E | 0.19mg1% | <0.1mg0% | +0.12mg |
| Vitamin K | 2.3mcg2% | 0.30mcg0% | +2.0mcg |
| Vitamin B6 | <0.1mg2% | <0.1mg2% | +<0.1mg |
| Vitamin B12 | 2.3mcg95% | 0.45mcg19% | +1.8mcg |
| Folate | 7.0mcg2% | 5.0mcg1% | +2.0mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Riboflavin (B2) | 0.28mg22% | 0.17mg13% | +0.11mg |
| Niacin (B3) | 0.10mg1% | <0.1mg1% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 486mg21% | 43mg2% | +443mg |
| Calcium | 505mg39% | 113mg9% | +392mg |
| Iron | 0.44mg2% | <0.1mg0% | +0.41mg |
| Potassium | 76mg2% | 132mg3% | <0.1mg |
| Phosphorus | 354mg28% | 84mg7% | +270mg |
| Magnesium | 20mg5% | 10mg2% | +10mg |
| Zinc | 2.9mg27% | 0.37mg3% | +2.5mg |
| Copper | <0.1mg1% | <0.1mg3% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 17mcg31% | 3.7mcg7% | +13mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 61 kcal per 100g compared to 299 kcal for Cheese Mozzarella — that's 390% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Cheese Mozzarella provides more protein with 22.2g versus 3.15g per 100g. In terms of protein-to-calorie efficiency, Cheese Mozzarella offers better value for building and maintaining muscle.
Fat: Whole Milk is the leaner option with 3.27g of total fat per 100g compared to 22.1g. Whole Milk has less saturated fat (1.86g vs 13.9g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Cheese Mozzarella: 2.3mcg vs 0.3mcg), Vitamin B12 (Cheese Mozzarella: 2.28mcg vs 0.45mcg), Vitamin D (Cheese Mozzarella: 0.4mcg vs 0.1mcg). 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 0.03mg), Sodium (Cheese Mozzarella: 486mg vs 43mg), Zinc (Cheese Mozzarella: 2.92mg vs 0.37mg). 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. Whole Milk fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Mozzarella or Whole Milk?
- Cheese Mozzarella has more protein with 22.2g per 100g compared to 3.15g for Whole Milk.
- Which is lower in calories, Cheese Mozzarella or Whole Milk?
- Whole Milk is lower in calories with 61 kcal per 100g versus 299 kcal.
- Is Cheese Mozzarella or Whole Milk healthier?
- It depends on your goals. Cheese Mozzarella has 299 calories and 22.2g protein per 100g, while Whole Milk has 61 calories and 3.15g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Mozzarella or Whole Milk?
- Whole Milk is leaner with 3.27g of fat per 100g compared to 22.1g.