Cheese MozzarellavsGreek Yogurt (Nonfat, Plain)
Cheese Mozzarella has 299 calories and 22g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Cheese Mozzarella has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Mozzarella vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 82% 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.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Nonfat, Plain) is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
⚠️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.
Greek Yogurt (Nonfat, Plain)
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 | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 299kcal15% | 54kcal3% | +245kcal |
| Protein | 22g44% | 9.5g19% | +13g |
| Total Fat | 22g28% | 0.24g0% | +22g |
| Saturated Fat | 14g70% | 0.14g1% | +14g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 79mg26% | 6.0mg2% | +73mg |
| Carbohydrates | 2.4g1% | 3.4g1% | <0.1g |
| Dietary Fiber | 0g0% | 0.20g1% | <0.1g |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 179mcg20% | 0mcg0% | +179mcg |
| Vitamin C | 0mg0% | 0.30mg0% | <0.1mg |
| Vitamin D | 0.40mcg2% | — | — |
| Vitamin E | 0.19mg1% | — | — |
| Vitamin K | 2.3mcg2% | — | — |
| Vitamin B6 | <0.1mg2% | — | — |
| Vitamin B12 | 2.3mcg95% | — | — |
| Folate | 7.0mcg2% | — | — |
| Thiamin (B1) | <0.1mg3% | — | — |
| Riboflavin (B2) | 0.28mg22% | — | — |
| Niacin (B3) | 0.10mg1% | — | — |
| 🔶Minerals | |||
| Sodium | 486mg21% | 37mg2% | +449mg |
| Calcium | 505mg39% | 112mg9% | +393mg |
| Iron | 0.44mg2% | <0.1mg0% | +0.41mg |
| Potassium | 76mg2% | — | — |
| Phosphorus | 354mg28% | — | — |
| Magnesium | 20mg5% | — | — |
| Zinc | 2.9mg27% | — | — |
| Copper | <0.1mg1% | — | — |
| Manganese | <0.1mg1% | — | — |
| Selenium | 17mcg31% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 299 kcal for Cheese Mozzarella — that's 454% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Cheese Mozzarella has more protein per 100g (22.2g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Nonfat, Plain) is the leaner option with 0.24g of total fat per 100g compared to 22.1g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 13.9g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Mozzarella: 179mcg vs 0mcg), Vitamin C (Greek Yogurt (Nonfat, Plain): 0.3mg vs 0mg). 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 37mg), Calcium (Cheese Mozzarella: 505mg vs 112mg). 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. Greek Yogurt (Nonfat, Plain) fits a low-fat diet. Greek Yogurt (Nonfat, Plain) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Mozzarella or Greek Yogurt (Nonfat, Plain)?
- Cheese Mozzarella has more protein with 22.2g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Cheese Mozzarella or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 299 kcal.
- Is Cheese Mozzarella or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Cheese Mozzarella has 299 calories and 22.2g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Mozzarella or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 22.1g.
- Which has more fiber, Cheese Mozzarella or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) has more fiber with 0.2g per 100g compared to 0g.