Cheese MozzarellavsGreek Yogurt (Low Fat, Plain)
Cheese Mozzarella has 299 calories and 22g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Cheese Mozzarella has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Mozzarella vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 76% 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 (Low Fat, Plain) packs 9.9g of protein per 100g (55% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Low Fat, Plain) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Cheese Mozzarella provides 505mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Low Fat, Plain) edges ahead overall with less saturated fat, more potassium — the more nutritious option for everyday eating.
⚠️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 (Low Fat, 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 Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 299kcal15% | 73kcal4% | +226kcal |
| Protein | 22g44% | 9.9g20% | +12g |
| Total Fat | 22g28% | 1.9g2% | +20g |
| Saturated Fat | 14g70% | 1.2g6% | +13g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 79mg26% | 10mg3% | +69mg |
| Carbohydrates | 2.4g1% | 3.9g1% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 3.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 179mcg20% | 90mcg10% | +89mcg |
| Vitamin C | 0mg0% | 0.80mg1% | <0.1mg |
| Vitamin D | 0.40mcg2% | 0mcg0% | +0.40mcg |
| Vitamin E | 0.19mg1% | <0.1mg0% | +0.15mg |
| Vitamin K | 2.3mcg2% | 0.20mcg0% | +2.1mcg |
| Vitamin B6 | <0.1mg2% | <0.1mg3% | <0.1mg |
| Vitamin B12 | 2.3mcg95% | 0.52mcg22% | +1.8mcg |
| Folate | 7.0mcg2% | 12mcg3% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Riboflavin (B2) | 0.28mg22% | 0.23mg18% | +<0.1mg |
| Niacin (B3) | 0.10mg1% | 0.20mg1% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 486mg21% | 34mg1% | +452mg |
| Calcium | 505mg39% | 115mg9% | +390mg |
| Iron | 0.44mg2% | <0.1mg0% | +0.40mg |
| Potassium | 76mg2% | 141mg3% | <0.1mg |
| Phosphorus | 354mg28% | 137mg11% | +217mg |
| Magnesium | 20mg5% | 11mg3% | +9.0mg |
| Zinc | 2.9mg27% | 0.60mg5% | +2.3mg |
| Copper | <0.1mg1% | <0.1mg2% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 17mcg31% | 12mcg23% | +4.6mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 299 kcal for Cheese Mozzarella — that's 310% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Cheese Mozzarella has more protein per 100g (22.2g vs 9.95g), but Greek Yogurt (Low Fat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Low Fat, Plain) is the leaner option with 1.92g of total fat per 100g compared to 22.1g. Greek Yogurt (Low Fat, Plain) has less saturated fat (1.23g vs 13.9g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Greek Yogurt (Low Fat, Plain): 0.8mg vs 0mg), Vitamin D (Cheese Mozzarella: 0.4mcg vs 0mcg), Vitamin K (Cheese Mozzarella: 2.3mcg vs 0.2mcg). 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 Sodium (Cheese Mozzarella: 486mg vs 34mg), Iron (Cheese Mozzarella: 0.44mg vs 0.04mg), Zinc (Cheese Mozzarella: 2.92mg vs 0.6mg). 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 (Low Fat, Plain) fits a low-fat diet. Greek Yogurt (Low Fat, Plain) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Mozzarella or Greek Yogurt (Low Fat, Plain)?
- Cheese Mozzarella has more protein with 22.2g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Cheese Mozzarella or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 299 kcal.
- Is Cheese Mozzarella or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Cheese Mozzarella has 299 calories and 22.2g protein per 100g, while Greek Yogurt (Low Fat, Plain) has 73 calories and 9.95g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Mozzarella or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 22.1g.