Is Mozzarella Gluten Free?

The Ingredient Breakdown

To understand why mozzarella is safe for a gluten-free diet, we need to look at how it is made. Traditional mozzarella is a simple cheese relying on high-quality dairy and specific enzymes. Let's break down the typical ingredients found in a standard block of part-skim mozzarella found in most grocery stores.

The primary ingredient is Cultured pasteurized part-skim milk. Milk is naturally gluten-free. The 'cultured' aspect refers to adding good bacteria to help acidify the milk, which is a standard cheesemaking process. Following this, we see Salt, which is purely mineral and contains no gluten.

The most technical ingredient is Microbial enzymes. In the past, enzymes were sometimes derived from animal stomachs (rennet), but 'microbial enzymes' indicate a vegetarian source, usually grown on yeast or fungi. Crucially, these enzymes are never derived from wheat, barley, or rye, making them safe for celiacs. Finally, you might see Powdered cellulose added to prevent caking. While cellulose is often derived from wood pulp or cotton, it is chemically identical to plant fiber and is entirely gluten-free. There are no flags here.

Nutritional Value

Mozzarella is a nutrient-dense food, offering a great balance of protein and fat. A standard serving (1 ounce or 28g) typically contains around 85 calories, with roughly 6 grams of fat and 7 grams of protein. It is relatively low in carbohydrates, usually containing less than 1 gram of sugar per serving.

For those on a gluten-free diet, mozzarella fits well within limits because it is naturally low in sugar and high in satiating protein. However, because it is a dairy product, it does contain saturated fat and sodium. While it is a healthy addition to a balanced diet, portion control is key if you are monitoring your sodium intake or saturated fat consumption.