Cheddar vs Mozzarella: Calories, Protein & Which Is Better?
One slice of cheddar (30g) has about 121 calories, while one ounce of low-moisture mozzarella (28g) has about 89 calories. Mozzarella is the leaner everyday cheese, while cheddar brings a sharper flavour and slightly more calcium per serving.
🧀 Cheddar Cheese
Calories per 100g: ~402 kcal
Per 1 slice (30g): ~121 kcal
Protein: 25g · Carbs: 0.1g · Fat: 33g (per 100g)
Fiber: 0g per 100g
Best for: sandwiches and strong-flavoured dishes
🧀 Mozzarella (Low-Moisture)
Calories per 100g: ~318 kcal
Per 1 oz (28g): ~89 kcal
Protein: 28g · Carbs: 2g · Fat: 20g (per 100g)
Fiber: 0g per 100g
Best for: everyday cooking, pizza and salads
cheddar vs mozzarella: side-by-side comparison
| Factor | Cheddar Cheese | Mozzarella (Low-Moisture) | Better choice |
|---|---|---|---|
| Calories (per 100g) | ~402 kcal | ~318 kcal | Mozzarella |
| Calories (typical serving) | ~121 kcal (30g slice) | ~89 kcal (1 oz) | Mozzarella |
| Protein (per 100g) | 25g | 28g | Mozzarella |
| Carbs (per 100g) | 0.1g | 2g | Cheddar (negligible either way) |
| Fat (per 100g) | 33g | 20g | Mozzarella (lower) |
| Fiber | 0g | 0g | Even |
| Typical serving size | 1 slice (30g) | 1 oz (28g) | — |
| Weight loss suitability | Moderate — higher fat | Very good — more protein, less fat | Mozzarella |
| Muscle gain suitability | Good | Excellent — high protein per calorie | Mozzarella |
| Satiety / fullness | Good — protein and fat | Good — protein-forward | Roughly even |
| Best use case | Sandwiches, strong-flavour dishes | Pizza, salads, everyday cooking | Depends on dish |
Values come from the CalorieMetrica nutrition database — the same data behind the Food Compare tool and Meal Planner. Mozzarella figures are for the low-moisture, part-skim style commonly used for cooking and pizza; fresh mozzarella in brine is lower in calories and fat still.
Calories: cheddar vs mozzarella
Mozzarella is the lighter cheese both per 100g (about 318 kcal versus 402 kcal for cheddar) and per typical serving (about 89 kcal versus 121 kcal), thanks to its higher moisture content and lower fat percentage. Cheddar's aging and fat content give it a firmer texture and stronger flavour, but also a higher calorie density.
Because cheddar has such a concentrated flavour, many recipes use a smaller amount of it to achieve the same taste impact that a larger amount of milder mozzarella would provide — which can narrow the practical calorie gap in a real dish, even though mozzarella is lighter serving for serving.
Fresh mozzarella packed in brine is lighter again than the low-moisture block variety used in most of these figures, so if calories are a priority, checking which type of mozzarella you are buying matters.
Nutrition comparison
Mozzarella edges ahead on protein per 100g (28g versus 25g for cheddar) while carrying notably less fat (20g versus 33g), making it the more protein-efficient cheese gram for gram. Cheddar counters with substantially more calcium (720mg versus 222mg per 100g) and vitamin A, both concentrated during its aging process.
Both are good sources of protein and calcium relative to many other foods, and neither carries meaningful carbohydrate or fibre, as expected for cheese. The choice between them for nutrition purposes often comes down to whether calcium (cheddar) or protein-to-fat ratio (mozzarella) matters more for your goals.
Check how either fits your day's protein target with the Protein Calculator.
Which is better for weight loss?
Mozzarella is generally the better weight-loss cheese — more protein and less fat per serving than cheddar, which helps it fit more easily into a calorie-controlled day without sacrificing much flavour, especially melted into dishes. Cheddar still works fine in smaller amounts, since its stronger flavour means a little goes a long way. Weighing your cheese rather than eyeballing a "slice" helps keep either in check. Check your target with the TDEE Calculator and plan meals in the Meal Planner.Which is better for muscle gain?
Mozzarella's higher protein-to-calorie ratio makes it a genuinely efficient cheese for a muscle-gain diet, especially melted over a higher-carb meal like pasta or a baked potato to combine protein and energy in one dish. Cheddar still contributes useful protein and, thanks to its higher fat content, extra calories that can help on a bulking day when total energy intake is the priority over protein efficiency. Check totals with the Protein Calculator and plan the week in the Meal Planner.Which is healthier overall?
Mozzarella generally has a slight nutritional edge for everyday eating thanks to its lower fat and saturated fat content relative to its protein, which matters if you are managing cardiovascular risk factors. Cheddar is not unhealthy in moderate amounts, and its higher calcium content is a genuine benefit worth considering.
Frequency and portion size matter more than the specific cheese for most people's overall diet quality. Using either cheese as a flavour accent rather than a primary ingredient, and being mindful of processed cheese products which can be higher in sodium, keeps both in a reasonable place. If you are managing saturated fat or sodium intake specifically, check personal guidance with your doctor or dietitian.
Cheddar and mozzarella in everyday cooking
Cheddar, originating in England, remains a staple in British and American sandwiches, cheese boards and cooking, prized for its sharp, savoury flavour that intensifies with age. Mozzarella, with Italian origins, is best known globally for its melting qualities on pizza and in Italian dishes, and has become a everyday cooking cheese well beyond Italian cuisine. Both are widely available and often used together in the same kitchen for different purposes.
Practical meal examples
Weight-loss snack (~89 kcal): 1 oz mozzarella melted over vegetables.
Muscle-gain meal (~600 kcal): Wholewheat pasta (~350 kcal) + 2 oz mozzarella (~178 kcal) + tomato sauce (~70 kcal).
Balanced daily use (~121 kcal): 1 slice cheddar in a sandwich with salad and lean protein.
Build any of these in the Meal Planner.
FAQs: cheddar vs mozzarella
Which has fewer calories, cheddar or mozzarella?
Mozzarella has fewer calories: about 89 kcal per ounce (28g) versus about 121 kcal for a 30g slice of cheddar. Per 100g, mozzarella is also lighter at about 318 kcal versus 402 kcal for cheddar.
Which has more protein, cheddar or mozzarella?
Mozzarella has slightly more protein per 100g (28g versus 25g for cheddar), and it delivers that protein with meaningfully less fat, making it more protein-efficient overall.
Is mozzarella healthier than cheddar?
For most everyday purposes, yes, mainly due to its lower fat and calorie content per serving. Cheddar still offers more calcium per 100g, so the better choice depends on which nutrient matters more to you.
Which cheese is better for weight loss, cheddar or mozzarella?
Mozzarella, since it provides similar or more protein than cheddar for noticeably fewer calories and less fat per serving.
Which has more calcium, cheddar or mozzarella?
Cheddar has considerably more calcium per 100g (about 720mg versus 222mg for mozzarella), making it the stronger choice if calcium intake is a specific priority.
Can I use mozzarella instead of cheddar in recipes?
Often, yes, though the flavour will be milder since mozzarella lacks cheddar's sharpness. For dishes where melting matters more than flavour intensity, such as pizza or baked pasta, mozzarella works especially well.
Related pages
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Compare any two foods instantly in the Food Compare tool, build a full day around your choice in the Meal Planner, or check protein needs with the Protein Calculator.
📊 Values are practical estimates from the CalorieMetrica database. Fresh versus low-moisture mozzarella and cheddar sharpness/age can shift the real total. See Data Sources.