Is Mozzarella keto?
Keto-friendly 0.6 g net carbs per one ounce (28 g) — 3% of a 20 g keto day.
Short answer: Yes. One ounce (28 g) of mozzarella: 0.6 g net carbs — 3% of a strict 20 g keto day — with 6.3 g fat and 6.2 g protein.
Log mozzarella in KetoraFree. Weigh it once and Ketora remembers your portion.
Mozzarella is the melting cheese behind "fathead" keto pizza dough. Low-moisture versions are easiest to bake with.
How mozzarella fits a keto carb budget
On a 20 g day you could eat about 33.3 servings before reaching the limit — in practice mozzarella will never be what pushes you over.
Worked example. 28 g of mozzarella = 0.6 g total carbs − 0 g fibre = 0.6 g net carbs, 6.3 g fat, 6.2 g protein and 84 kcal.
Buying a packaged or flavoured mozzarella product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per one ounce (28 g) |
|---|---|---|
| Calories | 300 kcal | 84 kcal |
| Fat | 22.4 g | 6.3 g |
| Protein | 22.2 g | 6.2 g |
| Total carbohydrate | 2.2 g | 0.6 g |
| Fibre | 0 g | 0 g |
| Net carbs | 2.2 g | 0.6 g |
Where the energy comes from:
How to eat mozzarella on keto
- Fresh mozzarella with tomato and olive oil is a fast keto lunch.
Keto recipes with mozzarella
- Fathead Keto Pizza
- Keto Zucchini Lasagna
- Two-Ingredient Keto Tortillas
- Keto Chicken Quesadilla
- Keto Hamburger Buns (Fathead Dough)
- Keto Chicken Enchiladas
- Keto Waffles (Cheese Chaffles)
Compared with other dairy foods
Mozzarella ranks #3 of 10 dairy foods in our database by net carbs per 100 g (lowest first). Full-fat, unsweetened dairy fits; milk sugar (lactose) is the thing to watch.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Eggs | 0.7 g | 0.7 g |
| Cheddar cheese | 1.3 g | 0.4 g |
| Heavy cream | 2.8 g | 0.8 g |
| Parmesan cheese | 3.2 g | 0.3 g |
| Cottage cheese | 3.4 g | 3.8 g |
| Greek yogurt (plain, full-fat) | 4 g | 3.4 g |
See all dairy foods ranked by net carbs →
Frequently asked questions
How many net carbs are in mozzarella?
Mozzarella has about 2.2 g of net carbs per 100 g (2.2 g total carbohydrate minus 0 g fibre), and about 0.6 g per one ounce (28 g).
Can you eat mozzarella on keto?
Yes. A typical serving uses 3% of a strict 20 g net-carb day.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.