Cratox AI
Reviewed by Cratox Nutrition Team · Updated January 19, 2026
mozzarella cheese tomato and
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Mozzarella cheese, tomato, and basil

🔥 139 Calories
💪 7.2g Protein
⚡ 3.9g Carbohydrates
🥑 10.9g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Prepared Meals
Mozzarella cheese, tomato, and basil
Energy density
Moderate
139 kcal per 100g
Macro energy profile
Fat-led
20% Protein · 11% Carbohydrates · 69% Fat
Glycemic profile
Low GI
GI 15 · GL 0.6
Notable signals
Low in sugarUSDA data

Nutritional Information

139
kcal/100g
Protein
7.2g
Carbohydrates
3.9g
Fat
10.9g
Glycemic Index:
15

About Mozzarella cheese, tomato, and basil

Mozzarella cheese, tomato, and basil is a classic Italian combination that embodies the essence of Mediterranean cuisine. Mozzarella, a soft cheese originating from Italy, is made from water buffalo or cow's milk, while tomatoes are a staple in many dishes, adding vibrant color and flavor. Basil, a fragrant herb, complements the dish with its aromatic qualities, making it a beloved choice in salads, pizzas, and appetizers. The combination not only offers a delightful taste but also a rich cultural heritage that dates back centuries.

Nutritionally, this trio offers a balanced profile, rich in protein, healthy fats, and essential vitamins. With about 139 calories per 100g, it provides 7.2g of protein, 3.9g of carbohydrates, and 10.9g of fat, making it an excellent choice for those looking to incorporate healthy fats and protein into their diet. The presence of antioxidants from tomatoes and the anti-inflammatory properties of basil enhance its health benefits, making it a versatile ingredient for various culinary creations.

Health Benefits

Supports muscle growth and repair due to high protein content.
Rich in vitamins and minerals, contributing to overall well-being.
Contains antioxidants that may help reduce inflammation.
Source of calcium, essential for bone health.
Low in carbohydrates, suitable for low-carb diets.
Provides healthy fats, which are important for heart health.
May enhance immunity due to the presence of vitamins A and C.
Supports digestive health with dietary fiber from tomatoes.
Basil has antibacterial properties that can aid in health.
Can be part of a weight management plan due to its satiating properties.

Recommended Food Pairings

🥗
Fresh arugula for a peppery flavor that contrasts well with the creaminess of mozzarella.
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Balsamic vinegar for a tangy sweetness that enhances the freshness of tomatoes.
🥗
Crusty bread for a satisfying texture that complements the dish.
🥗
Grilled vegetables for added nutrients and a smoky flavor.
🥗
Olive oil drizzled for healthy fats and flavor enhancement.

How to Consume

Serving size
150g, approximately 1 cup of salad
Frequency
2-3 times per week
  • •Combine in a Caprese salad with a drizzle of balsamic glaze.
  • •Use in a sandwich with fresh greens for a nutritious lunch.
  • •Incorporate into pasta dishes for added flavor and protein.
  • •Top pizzas with mozzarella, tomatoes, and basil for a classic taste.
  • •Blend into a pesto sauce for a unique twist.

Selection & Storage

How to choose:

  • ✓Select fresh mozzarella with a smooth, shiny surface and no cracks.
  • ✓Choose tomatoes that are firm, vibrant in color, and free from blemishes.
  • ✓Opt for fresh basil with bright green leaves and a strong aroma.
  • ✓Check expiration dates on packaged items to ensure freshness.
Storage
Store mozzarella in the refrigerator at a temperature of 4°C (39°F) or lower in an airtight container. Keep tomatoes at room temperature away from direct sunlight, while basil should be wrapped in a damp paper towel and placed in a plastic bag.
Shelf life
Fresh mozzarella can last 5-7 days refrigerated, while tomatoes can last 5-10 days. Fresh basil typically lasts about 1 week in the fridge.

Warnings & Contraindications

  • ⚠️Individuals with lactose intolerance may experience discomfort after consumption.
  • ⚠️Those with a sensitivity to nightshades should avoid tomatoes.
  • ⚠️People allergic to basil or any of its components should refrain from consumption.
  • ⚠️Consult a healthcare provider if you have dietary restrictions related to dairy.
  • ⚠️Excessive consumption of mozzarella can lead to high fat and calorie intake.
  • ⚠️Overindulgence may contribute to weight gain if not balanced with physical activity.
  • ⚠️Ensure proper food hygiene while preparing to avoid foodborne illnesses.

Frequently Asked Questions

How many calories does Mozzarella cheese, tomato, and basil have?

Mozzarella cheese, tomato, and basil contain approximately 139 calories per 100g serving, making it a relatively low-calorie option that can fit into various dietary plans.

Is Mozzarella cheese, tomato, and basil healthy?

Yes, this combination is healthy as it provides a good source of protein, healthy fats, and antioxidants. The presence of vitamins and minerals also supports overall health, making it a nutritious option.

How should Mozzarella cheese, tomato, and basil be stored?

Store mozzarella in the refrigerator at 4°C (39°F) in an airtight container. Tomatoes should be kept at room temperature away from sunlight, while basil should be wrapped in a damp paper towel and placed in a plastic bag to maintain freshness.

What are the benefits of eating Mozzarella cheese, tomato, and basil?

Eating this combination can support muscle growth due to its protein content, provide essential vitamins and minerals, and offer antioxidants that help reduce inflammation, among other health benefits.

How much Mozzarella cheese, tomato, and basil can I eat per day?

A recommended serving size is about 150g, which can be consumed 2-3 times per week as part of a balanced diet. Adjust your intake based on your dietary needs and health goals.

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