Mozzarella cheese serving size, cups to grams and 30 g of protein
Here a serving of mozzarella cheese is counted as 1 oz (28 g), about 1 slice (1 oz), with 84 calories and 6.7 g protein. One cup weighs 3 oz (86 g) and one tablespoon 5.4 g. For 30 g of protein you need 4.5 oz (127 g), about 1 1/2 cups or 4 1/2 slices (1 oz), with 377 calories.
Serving sizes of mozzarella cheese
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 3 oz (86 g) | 257 calories | 20.4 g | 3.8 g | 17.6 g |
| 1 cup, diced | 4.7 oz (132 g) | 393 calories | 31.3 g | 5.9 g | 26.9 g |
| 1 cup, shredded | 4 oz (113 g) | 337 calories | 26.8 g | 5 g | 23.1 g |
| 1 slice (1 oz) | 1 oz (28 g) | 83 calories | 6.6 g | 1.2 g | 5.7 g |
| 1 oz | 1 oz (28 g) | 84 calories | 6.7 g | 1.3 g | 5.8 g |
| 100 g | 3.5 oz (100 g) | 298 calories | 23.7 g | 4.4 g | 20.4 g |
Cups to grams
USDA weighs 1 cup of mozzarella cheese at 86.2 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 3 oz (86 g) | 257 calories |
| 3/4 cup | 2.3 oz (65 g) | 193 calories |
| 2/3 cup | 2 oz (57 g) | 171 calories |
| 1/2 cup | 1.5 oz (43 g) | 128 calories |
| 1/3 cup | 1 oz (29 g) | 86 calories |
| 1/4 cup | 21.6 g | 64 calories |
| 1 tbsp | 5.4 g | 16 calories |
| 1 tsp | 1.8 g | 5 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/3 cup | 84 calories |
| 100 g (3.5 oz) | 1 1/8 cups | 298 calories |
| 1 lb (454 g) | 5 1/4 cups | 1352 calories |
What 3.5 oz (100 g) of mozzarella cheese looks like
3.5 oz (100 g) of mozzarella cheese is 3.5 oz, or about 1 1/8 cups or 3 1/2 slices (1 oz). It has 298 calories, 23.7 g protein, 4.4 g carbs and 20.4 g fat. One slice (1 oz) weighs 1 oz (28 g).
How much mozzarella cheese for 30 g of protein
There is 23.7 g of protein in 3.5 oz (100 g) of mozzarella cheese. 30 g of protein takes 4.5 oz (127 g), about 1 1/2 cups or 4 1/2 slices (1 oz), which comes with 377 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 3 oz (84 g) | 1 cup, 3 slices (1 oz) | 251 calories |
| 30 g | 4.5 oz (127 g) | 1 1/2 cups, 4 1/2 slices (1 oz) | 377 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-15)
- Mozzarella cheese (low moisture, part-skim): Cheese, mozzarella, low moisture, part-skim, FDC ID 329370 (Foundation Foods, published 2019-04-01) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.