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Mozzarella vs goat cheese

By our estimate, mozzarella is more filling per calorie than goat cheese: 3 versus 2 out of 5. Mozzarella provides more protein per calorie: 9.6 g per 100 kcal, versus 7 g for goat cheese.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 170847 and 173435

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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 and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Mozzarella, part skim milk; Goat cheese, soft.
NutrientMozzarellaserving: 30 g (1 oz)Goat cheeseserving: 30 g (1 oz)Difference
Calories254 kcal per 100 g (3.5 oz)76 kcal per serving264 kcal per 100 g (3.5 oz)79 kcal per serving+10 kcal per 100 g (3.5 oz)+3 kcal per serving
Protein24.3 g per 100 g (3.5 oz)7.3 g per serving18.5 g per 100 g (3.5 oz)5.6 g per serving−5.8 g per 100 g (3.5 oz)−1.7 g per serving
Carbohydrates2.8 g per 100 g (3.5 oz)0.8 g per serving0 g per 100 g (3.5 oz)0 g per serving−2.8 g per 100 g (3.5 oz)−0.8 g per serving
of which sugars1.1 g per 100 g (3.5 oz)0.3 g per serving0 g per 100 g (3.5 oz)0 g per serving−1.1 g per 100 g (3.5 oz)−0.3 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat15.9 g per 100 g (3.5 oz)4.8 g per serving21.1 g per 100 g (3.5 oz)6.3 g per serving+5.2 g per 100 g (3.5 oz)+1.6 g per serving
of which saturated10.1 g per 100 g (3.5 oz)3 g per serving14.6 g per 100 g (3.5 oz)4.4 g per serving+4.5 g per 100 g (3.5 oz)+1.4 g per serving
Water53.8 g per 100 g (3.5 oz)16.1 g per serving60.8 g per 100 g (3.5 oz)18.2 g per serving+7 g per 100 g (3.5 oz)+2.1 g per serving
Protein per 100 kcal9.6 g7 g−2.6 g
Estimated satiety (1 to 5)3 / 52 / 5−1

In bold, the value more favorable to satiety when the gap is clear. Difference: Goat cheese minus Mozzarella. Source: USDA FDC 170847 and 173435.

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.

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.

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