Mozzarella vs goat cheese: protein, calories, satiety

MozzarellaEstimated satiety: 3 out of 5 · 254 kcal and 24.3 g of protein per 100 g (3.5 oz)
Goat cheeseEstimated satiety: 2 out of 5 · 264 kcal and 18.5 g of protein per 100 g (3.5 oz)

Key differences

Mozzarella provides more protein per calorie: 9.6 g per 100 kcal, versus 7 g for goat cheese.
Their energy density is similar: 254 kcal per 100 g for mozzarella and 264 for goat cheese.
Neither provides any fiber.

Comparison per 100 g

Values per 100 g (3.5 oz). USDA descriptions: Mozzarella, part skim milk; Goat cheese, soft.
Nutrient	Mozzarella, per 100 g (3.5 oz)	Goat cheese, per 100 g (3.5 oz)
Calories	254 kcal	264 kcal
Protein	24.3 g	18.5 g
Carbohydrates	2.8 g	0 g
of which sugars	1.1 g	0 g
Fiber	0 g	0 g
Fat	15.9 g	21.1 g
of which saturated	10.1 g	14.6 g
Water	53.8 g	60.8 g
Protein per 100 kcal	9.6 g	7 g
Estimated satiety (1 to 5)	3	2

Per typical serving

With typical servings, 30 g (1 oz) of mozzarella has about 76 kcal and 7.3 g of protein, and 30 g (1 oz) of goat cheese about 79 kcal and 5.6 g.

Values per typical serving of each food.
Nutrient	Mozzarella, 30 g (1 oz)	Goat cheese, 30 g (1 oz)
Calories	76 kcal	79 kcal
Protein	7.3 g	5.6 g
Carbohydrates	0.8 g	0 g
Fiber	0 g	0 g
Fat	4.8 g	6.3 g

To get 20 g of protein you would need about 82 g of mozzarella (209 kcal) or about 108 g of goat cheese (285 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, mozzarella is more filling per calorie than goat cheese: 3 versus 2 out of 5.

Mozzarella: Moderate energy density; a lot of protein per calorie.
Goat cheese: Calculation: 1 (base) + 0 (moderate energy density: 264 kcal/100 g) + 1 (protein: 7.0 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 0 (solid food with 60.8 g of water, under 70) = 2.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Mozzarella

If you want more protein per calorie: 9.6 g per 100 kcal.
If you want more protein in a typical serving: 7.3 g in 30 g (1 oz).

Goat cheese

On the numbers it does not stand out from mozzarella in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Mozzarella. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

Goat cheese. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

Mozzarella: every nutrient, frequently asked questions, and similar foods.
Goat cheese: every nutrient, frequently asked questions, and similar foods.

See all comparisons

Sources

Sources for the data on this page, with the access date.

USDA FoodData Central: Cheese, mozzarella, part skim milk (FDC ID 170847). U.S. Department of Agriculture, Agricultural Research Service. accessed September 23, 2026.
USDA FoodData Central: Cheese, goat, soft type (FDC ID 173435). U.S. Department of Agriculture, Agricultural Research Service. accessed September 23, 2026.