Mozzarella vs. American cheese — Health Impact and Nutrition Comparison

Introduction

Mozzarella has its roots in Italy and is typically crafted using either the milk of Italian buffalo or cows. American cheese is made from milk, milk fats, milk solids, additional lipids, and whey protein concentrate. A type of modern American cheese is processed cheese. Choosing the correct type of cheese is essential to making the right food.  

In this article, we'll compare these two foods' nutritional value and health effects.

Nutrition

Dairy foods like cheese are nutrient-dense, providing protein, fats, and minerals. It has different nutritional values and tastes depending on how cheese is produced and what milk is used (1).  

American cheese and Mozzarella are popular cheese options but differ in nutritional value. American cheese has higher levels of calcium, vitamin B12, phosphorus, vitamin A retinol, and selenium, but Mozzarella is richer in vitamin B2 and zinc.

On the other hand, American cheese contains 72% more sodium than Mozzarella, which should be considered by those watching their sodium intake. 

Regarding cholesterol, Mozzarella has only half the amount compared to American cheese. With 54 mg of cholesterol, Mozzarella is a better option for those looking to reduce their cholesterol intake. However, it is essential to choose the cheese that meets your nutritional needs, and both American cheese and Mozzarella can be enjoyed in moderation as part of a healthy diet.

Macronutrients and Calories

American cheese is higher in calcium, iron, phosphorus, potassium, and copper than mozzarella cheese. On the other hand, mozzarella cheese has lower levels of sodium and higher levels of zinc compared to American cheese. Both kinds of cheese have equal levels of magnesium.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Mozzarella

2

Protein: 27.5 g

Fats: 17.1 g

Carbs: 3.1 g

Water: 49.9 g

Other: 2.4 g

American cheese

3

Protein: 18.13 g

Fats: 31.79 g

Carbs: 3.7 g

Water: 39.61 g

Other: 6.77 g

Contains more ProteinProtein	+51.7%
Contains more WaterWater	+26%

Contains more FatsFats	+85.9%
Contains more CarbsCarbs	+19.4%
Contains more OtherOther	+182.1%

Calories

A 100-gram of mozzarella cheese contains about 280 calories, while a 100-gram piece of American cheese contains about 371 calories.

Fats

American cheese is high in cholesterol and saturated fats. A 100-gram portion of American cheese contains roughly 31.79 grams of fat.

Compared to American cheese, Mozzarella's fat content is low—17.1 grams per 100 grams.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Mozzarella

1

Saturated Fat: Sat. Fat 10.867 g

Monounsaturated Fat: Mono. Fat 4.844 g

Polyunsaturated fat: Poly. Fat 0.509 g

American cheese

2

Saturated Fat: Sat. Fat 18.057 g

Monounsaturated Fat: Mono. Fat 8.236 g

Polyunsaturated fat: Poly. Fat 1.286 g

Contains less Sat. FatSaturated Fat

-39.8%

Contains more Mono. FatMonounsaturated Fat	+70%
Contains more Poly. FatPolyunsaturated fat	+152.7%

Carbohydrates

The carbs in Mozzarella and American cheese are practically the same, and both are low-carb cheeses.

Vitamins

American cheese is fortified with vitamin D and is naturally high in vitamins such as A, E, B12, and K.

Mozzarella contains many vitamins, including B1, B2, B3, B6, and folate.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Mozzarella

5

American cheese

7

Contains more Vitamin B1Vitamin B1	+33.3%
Contains more Vitamin B2Vitamin B2	+45.3%
Contains more Vitamin B3Vitamin B3	+57.9%
Contains more Vitamin B6Vitamin B6	+48.1%
Contains more FolateFolate	+12.5%

Contains more Vitamin AVitamin A	+82.8%
Contains more Vitamin EVitamin E	+433.3%
Contains more Vitamin DVitamin D	+100%
Contains more Vitamin B12Vitamin B12	+63%
Contains more Vitamin KVitamin K	+44.4%
Contains more CholineCholine	+96.7%

~equal in Vitamin C ~0mg

Minerals

American cheese has more calcium, phosphorus, iron, potassium, copper, and selenium.

It can cover your daily sodium needs 72% more than Mozzarella since it contains less sodium and more zinc.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Mozzarella

2

American cheese

7

Contains more ZincZinc	+25.7%
Contains less SodiumSodium	-99%

Contains more CalciumCalcium	+43%
Contains more PotassiumPotassium	+38.9%
Contains more IronIron	+152%
Contains more CopperCopper	+70.4%
Contains more PhosphorusPhosphorus	+22.3%
Contains more SeleniumSelenium	+28.7%

~equal in Magnesium ~26mg

Weight Loss & Diets

Mozzarella has quite a lot of fat and calories and is not recommended in low-fat, low-calorie diets, but it beats American cheese in terms of comparison.

Health Impact

Saturated Mozzarella and American cheese fats can negatively affect health if consumed excessively. Diets high in saturated fat have been linked to an increased risk of heart disease, high cholesterol levels, and obesity.

Mozzarella cheese is a good source of dietary fatty acids in the present era. The study found that mozzarella cheese contains a high amount of saturated fatty acids, which are harmful to health, but also a high source of essential fatty acids, which are helpful to health. It is determined that technological circumstances such as milling pH have a minor impact on cheese fatty acid profile; however, after production, treatments and conditions such as packaging and storage significantly impact cheese fatty acid profile. The cheese will oxidize if packed in improper packing materials with low air barrier resistance. Furthermore, cheese stored in light may become oxidized, harming one's health (2). 

Some studies have found that consuming full-fat dairy products, including cheeses like Mozzarella and American cheese, may not increase the risk of heart disease and may even have neutral or protective effects on heart health. However, it's important to note that while these studies suggest that consuming saturated fat from dairy products may not harm heart health, they do not give the green light to consume these foods in unlimited amounts. Consuming cheese and other saturated fat sources in moderation is still essential as part of a balanced diet (3, 4).  

Mozzarella contains probiotic bacteria, such as Lactobacillus casei and Lactobacillus fermentum strains (5). Both animal and human research indicates that these probiotics may enhance gut health and regularity, boost immunity, and reduce inflammation in the body.

In one older trial of 1,072 older persons, drinking 7 oz. (200 milliliters) per day of fermented dairy containing Lactobacillus fermentum for three months significantly reduced the duration of respiratory infections compared to not drinking the drink (6).

As a result, dairy products containing this probiotic, such as Mozzarella, may enhance your immune system and improve your body's reaction to illnesses. More research, however, is required.

Cardiovascular Health

The saturated fat and sodium in American cheese may increase the risk of high blood pressure and heart disease (7).  

As part of a balanced diet, mozzarella cheese, which is lower in fat, can be a healthier option for people concerned about cardiovascular disease. However, monitoring portion sizes and overall calorie intake is still significant.  

Diabetes

In general, it is well known that a diet high in saturated and trans fats can increase the risk of developing type 2 diabetes (8). Cheese, mainly processed cheese like American cheese, is a common source of saturated fat in the diet. 

Low-fat mozzarella cheese may be a healthier option for people with diabetes as part of a balanced diet.

 Digestive Health  

Cheese can affect digestive health in different ways. Eating cheese can cause symptoms like bloating and diarrhea for some people because they have trouble digesting lactose (9).  

Cancer

A meta-analysis found a 10% increased risk of prostate cancer with cheese, including Mozzarella and American cheese, at 50 grams daily. The relationship between cheese and prostate cancer risk is not fully understood, and more research is needed (1). 

Author name: Erna Harutyunyan

Education: General Medicine at YSMU

Last updated: April 17, 2023

Medically reviewed by Elen Khachatrian