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Nutritional Info: Cheese substitute, mozzarella

The USDA reference number for this food is: 01161
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Cheese substitute, mozzarella

Nutrition Facts

Serving Size: 1 cup, shredded (113g or 4 oz)
 

Amount Per Serving

 

Calories

280
Calories from Fat 121
 

% Daily Value*

 

Total Fat

14g
21%
 
Saturated Fat 4g21%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

774mg
34%
 

Total Carbohydrate

27g
9%
 
Dietary Fiber 0g0%
 
Sugars 27g
 

Protein

13g
 
Vitamin A33% · Vitamin C0%
 
Calcium69% · Iron3%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

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Calories

Calories

Serving Size: 1 cup, shredded (113g or 4 oz)
kcal*kjoules*RDI%
 
Total Calories280 kcal1173 kJ14%
 
from Carbs103.5 kcal433.09 kJ
 
from Fat121.4 kcal507.84 kJ
 
from Protein55.3 kcal231.56 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 113 grams of Cheese substitute, mozzarella


Vitamin Content

Vitamin Content

Serving Size: 1 cup, shredded (113g or 4 oz)
AmountRDI%
 
Vitamin A 1646.41 IU 33%
 
Vitamin B6 0.05763 mg 3%
 
Vitamin B12 0.9153 mcg 15%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0.113 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.1243 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 1.13 mcg 1%
 
Thiamin 0.02938 mg 2%
 
Riboflavin 0.50172 mg 30%
 
Niacin 0.35821 mg 2%
 
Pantothenic Acid 0.09379 mg 1%
 
Folate 12.43 mcg 3%
 
Folate, Food 12.43 mcg 3%
 
Folate, DFE 12.43 mcg DFE 3%
 
Choline 15.481 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 113g (3.99 oz) of Cheese substitute, mozzarella contains. Vitamin RDI for 113 grams of Cheese substitute, mozzarella


Mineral Content

Mineral Content

Serving Size: 1 cup, shredded (113g or 4 oz)
AmountRDI%
 
Calcium 689.3 mg 69%
 
Iron 0.452 mg 3%
 
Magnesium 46.33 mg 12%
 
Phosphorus 658.79 mg 66%
 
Potassium 514.15 mg 11%
 
Sodium 774.05 mg 34%
 
Zinc 2.1696 mg 14%
 
Copper 0.1243 mg 6%
 
Manganese 0.03164 mg 2%
 
Selenium 21.696 mcg 31%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 113g (3.99 oz) of Cheese substitute, mozzarella contains. Mineral RDI for 113 grams of Cheese substitute, mozzarella


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup, shredded (113g or 4 oz)
AmountRDI%*
 
Protein12.9611g26%
 

Essential Aminos

 
Histidine0.32318 g46%
 
Isoleucine0.6441 g46%
 
Leucine1.04412 g38%
 
Lysine0.89609 g43%
 
Methionine0.31866 g
 
Phenylalanine0.59325 g
 
Threonine0.44861 g43%
 
Tryptophan0.17063 g61%
 
Valine0.7684 g42%
 

Non-essential Aminos

 
Arginine0.43844 g
 
Alanine0.30849 g
 
Aspartate0.77066 g
 
Cystine0.0565 g
 
Glutamate2.45436 g
 
Glycine0.18871 g
 
Hydroxyproline
 
Proline1.17068 g
 
Serine0.60116 g
 
Tyrosine0.64636 g
 
Methionine + Cystine† 0.37516 g 36
 
Phenylalanine + Tyrosine† 1.23961 g 118
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Cheese substitute, mozzarella is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 113g (3.99 oz) of Cheese substitute, mozzarella. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 113g (3.99 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 113 grams of Cheese substitute, mozzarella


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup, shredded (113g or 4 oz)
AmountRDI%
 
Total Carbohydrates26.7471g9%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars26.7471g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
113g (3.99 oz) grams of Cheese substitute, mozzarella contains 26.7471 grams of carbohydrates which is 9% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 113 grams of Cheese substitute, mozzarella contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup, shredded (113g or 4 oz)
AmountRDI%
 
Total Fat13.8086g21%
 
Total Omega-3 Fatty Acids0.08362g
 
Total Omega-6 Fatty Acids1.88032g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

4.19343g21%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0.01356g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0.01356g
 
Lauric Acid   [Dodecanoic Acid]0.05424g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.05537g
 
Palmitic Acid   [Hexadecanoic Acid]2.67697g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]1.38086g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

7.05459g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]7.05459g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

1.96394g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]1.88032g
 
Linolenic Acid   [Octadecatrienoic Acid]0.08362g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Cheese substitute, mozzarella in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 113 grams of Cheese substitute, mozzarella
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup, shredded (113g or 4 oz)
Amount
 
Alcohol0g
 
Water53.5168g
 
Ash5.9551g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Cheese substitute, mozzarella:

Cheese substitute, mozzarella is an excellent source of Vitamin A, Riboflavin, Calcium, Phosphorus, Sodium, Selenium and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Cheese substitute, mozzarella is a good source of Vitamin B12, Magnesium, Potassium and Zinc. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 30
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 38
Low Cholesterol Diet 0
Low Sodium Diet 0
Low Glycemic Index Diet (e.g. South Beach Diet) 66
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 280 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 280 calories contained in 113g (3.99 oz)g of Cheese substitute, mozzarella. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 280 calories
Stretching1 hour 33 mins(180 cal/hr)
Walking (3.5 mph)1 hour(280 cal/hr)
Bicycling (<10 mph)58 mins(290 cal/hr)
Dancing51 mins(330 cal/hr)
Light gardening/yard work51 mins(330 cal/hr)
Golf (walking and carrying clubs)51 mins(330 cal/hr)
Hiking45 mins(370 cal/hr)
Amount of Vigorous exercise to burn 280 calories
Weight lifting (vigorous effort)38 mins(440 cal/hr)
Heavy yard work (chopping wood)38 mins(440 cal/hr)
Basketball (vigorous)38 mins(440 cal/hr)
Walking (4.5 mph)37 mins(460 cal/hr)
Aerobics35 mins(480 cal/hr)
Swimming (slow freestyle laps)33 mins(510 cal/hr)
Running/jogging (5 mph)28 mins(590 cal/hr)
Bicycling (>10 mph)28 mins(590 cal/hr)
Exercise profile for 113g (3.99 oz) of Cheese substitute, mozzarella

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Cheese substitute, mozzarella" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 20 Nov 2017 https://skipthepie.org/dairy-and-egg-products/cheese-substitute-mozzarella/

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