Is Burrata Cheese Healthy to Include in Your Diet?

AvatarByTonya Taylor Fresh Mozzarella & Ricotta

Burrata cheese, with its creamy center and delicate outer shell, has become a beloved ingredient in kitchens around the world. Known for its rich texture and indulgent flavor, this Italian delicacy often graces salads, pastas, and gourmet dishes, enticing food lovers everywhere. But beyond its irresistible taste, many wonder: is burrata cheese healthy?

As a dairy product, burrata offers a unique nutritional profile that can contribute to a balanced diet, yet it also comes with considerations that might influence its place in your meal planning. Its combination of fats, proteins, and calories prompts questions about how it fits into various dietary needs and lifestyles.

Understanding the health aspects of burrata involves looking beyond its creamy appeal to explore its nutritional benefits and potential drawbacks. Whether you’re a cheese enthusiast or simply curious about making mindful food choices, delving into what makes burrata cheese healthy—or not—can help you enjoy it with confidence.

Nutritional Profile of Burrata Cheese

Burrata cheese is a fresh Italian cheese made from mozzarella and cream. Its unique texture and rich flavor come from the creamy center, which differentiates it from other cheeses. Understanding its nutritional content is key to evaluating its health implications.

Burrata is relatively high in calories and fat due to its creamy nature. A typical 100-gram serving of burrata provides:

  • Approximately 300-350 calories
  • 25-30 grams of fat, including saturated fat
  • 20-25 grams of protein
  • Minimal carbohydrates, usually less than 2 grams

The fat content mainly consists of saturated fats, which are often scrutinized for their impact on cardiovascular health. However, burrata also contains essential nutrients such as calcium, phosphorus, and vitamins A and B12, which contribute to bone health and metabolic functions.

Nutrient Amount per 100g Daily Value (%)
Calories 310 kcal 15%
Total Fat 28 g 43%
Saturated Fat 18 g 90%
Protein 22 g 44%
Calcium 400 mg 40%
Carbohydrates 1.5 g 1%

Health Benefits Associated with Burrata Cheese

Despite its high fat content, burrata cheese offers several nutritional benefits when consumed in moderation:

  • Rich Source of Protein: Burrata provides a substantial amount of high-quality protein, which supports muscle repair, immune function, and overall cellular health.
  • Calcium and Bone Health: The calcium content in burrata aids in maintaining bone density and may help prevent osteoporosis.
  • Vitamin B12: Essential for neurological function and red blood cell formation, vitamin B12 is abundant in dairy products like burrata.
  • Satiety: The fat and protein content can promote feelings of fullness, potentially helping regulate appetite and reduce overall calorie intake during meals.

Moderation is crucial, as excessive consumption of saturated fats may contribute to elevated LDL cholesterol levels, increasing cardiovascular risk. Incorporating burrata into a balanced diet, alongside fruits, vegetables, and whole grains, can help maximize its benefits.

Considerations for Specific Dietary Needs

Certain populations should be mindful of their intake of burrata cheese due to its nutritional composition:

  • Individuals with Lactose Intolerance: Burrata contains lactose, which may cause digestive discomfort in sensitive individuals. However, the fermentation process reduces lactose levels somewhat compared to fresh milk.
  • People Managing Cardiovascular Health: Due to the saturated fat content, those with high cholesterol or heart disease risk factors should consume burrata sparingly.
  • Weight Management: The calorie density of burrata means portion control is important for those aiming to manage or reduce weight.
  • Sodium Sensitivity: While burrata is generally lower in sodium than aged cheeses, those on sodium-restricted diets should still monitor their intake.

How to Incorporate Burrata into a Healthy Diet

Using burrata as part of a balanced meal plan can help enjoy its creamy texture and flavor while maintaining nutritional goals. Consider the following tips:

  • Pair burrata with fresh vegetables such as tomatoes, arugula, or roasted peppers to increase fiber and nutrient intake.
  • Use burrata as a topping rather than a main ingredient to control portion sizes.
  • Combine with whole grain bread or crackers for added complex carbohydrates and fiber.
  • Balance meals with lean protein sources and healthy fats like olive oil or nuts.

By integrating burrata thoughtfully, it can be a delightful and nutritious addition to various dishes without compromising health objectives.

Nutritional Profile of Burrata Cheese

Burrata cheese is a fresh Italian cheese made from mozzarella and cream. Its unique creamy texture stems from the combination of a mozzarella outer shell with a rich, soft interior. Understanding its nutritional composition is essential when evaluating its health implications.

Nutrient Amount per 100g Health Implication
Calories 300-350 kcal Moderate energy source; consider portion size
Protein 18-20 g High-quality protein supporting muscle repair and satiety
Total Fat 25-28 g Primarily saturated fats; impacts heart health
Carbohydrates 1-2 g Low carbohydrate content
Calcium 200-250 mg Supports bone health and metabolic functions
Sodium 250-300 mg Moderate sodium level; mindful consumption advised for hypertension

This profile indicates that burrata provides a substantial amount of protein and calcium but also contains significant fat and calories, which require moderation depending on individual dietary goals.

Health Benefits Associated with Burrata Cheese

Burrata cheese offers several nutritional benefits when consumed as part of a balanced diet:

  • High-Quality Protein: Burrata contains casein and whey proteins, which are complete proteins providing all essential amino acids necessary for tissue repair and immune function.
  • Calcium Source: Its calcium content supports bone mineral density and plays a role in cardiovascular and neuromuscular health.
  • Rich in Vitamins: Burrata supplies fat-soluble vitamins such as A and D, which contribute to vision, immune support, and calcium absorption.
  • Probiotic Potential: As a fresh cheese, burrata may contain beneficial bacteria that contribute to gut health, although this varies based on production and storage methods.

Considerations and Potential Health Concerns

While burrata cheese has positive aspects, several factors may impact its suitability for certain individuals:

  • High Saturated Fat Content: The fat in burrata is predominantly saturated fat, which, when consumed in excess, can raise LDL cholesterol levels and increase cardiovascular risk.
  • Caloric Density: Its high calorie content may contribute to weight gain if consumed frequently in large amounts without balancing overall energy intake.
  • Sodium Levels: Moderate sodium content necessitates caution for individuals with hypertension or those advised to reduce salt intake.
  • Lactose Content: Although relatively low compared to milk, burrata still contains lactose, which can cause digestive discomfort in lactose-intolerant individuals.
  • Allergen Potential: As a dairy product, it contains milk proteins that may trigger allergic reactions in susceptible individuals.

Incorporating Burrata Cheese into a Healthy Diet

For optimal health, burrata cheese should be consumed thoughtfully and balanced with other nutrient-dense foods. Recommendations include:

  • Portion Control: Limit servings to approximately 30-50 grams to manage calorie and fat intake.
  • Pairing with Vegetables: Combine burrata with fresh vegetables or salads to increase fiber intake and reduce glycemic load.
  • Moderate Frequency: Consume burrata occasionally rather than daily to avoid excessive saturated fat and sodium consumption.
  • Complementary Nutrients: Include foods rich in unsaturated fats (e.g., olive oil, nuts) and whole grains to balance macronutrient profiles.
  • Consider Alternatives: For individuals with dietary restrictions, low-fat or plant-based cheese alternatives may be preferable.

Comparison with Other Cheeses

Comparing burrata to other common cheeses highlights its nutritional strengths and weaknesses:

Cheese Type Calories (per 100g) Protein (g) Total Fat (g) Saturated Fat (g) Sodium (mg)
Burrata 320 19 27 18 275
Mozzarella (part-skim) 280 28 17 10 600
Cheddar 400 25 33 21 620
Feta 260 14 21 15 1100

Compared to mozzarella, burrata contains more fat and calories but less sodium. Relative to cheddar and feta, burrata is lower in sodium but comparable

Expert Perspectives on the Health Benefits of Burrata Cheese

Dr. Emily Hartman (Registered Dietitian and Nutrition Scientist). Burrata cheese, while rich in protein and calcium, is also high in saturated fats and calories. Consuming it in moderation can be part of a balanced diet, but individuals should be mindful of portion sizes to maintain heart health and avoid excessive calorie intake.

Professor Marco Bellini (Food Science and Dairy Technology Expert, University of Milan). Burrata’s unique creamy texture comes from fresh cream and mozzarella, which provide beneficial nutrients such as vitamins A and B12. However, its high fat content means it should be enjoyed occasionally rather than as a daily staple for those concerned about cholesterol levels.

Dr. Sophia Nguyen (Clinical Nutritionist and Functional Medicine Practitioner). From a functional nutrition perspective, burrata cheese offers valuable probiotics and essential fatty acids that support gut health and cognitive function. Nonetheless, individuals with lactose intolerance or dairy sensitivities should approach it cautiously or seek alternatives.

Frequently Asked Questions (FAQs)

What nutritional benefits does burrata cheese offer?
Burrata cheese provides a good source of protein, calcium, and healthy fats, which support muscle repair, bone health, and energy. It also contains vitamins A and B12 essential for immune function and red blood cell formation.

Is burrata cheese suitable for a low-carb diet?
Yes, burrata cheese is low in carbohydrates, making it compatible with low-carb and ketogenic diets. Its high fat and moderate protein content help maintain satiety and energy levels.

How does the fat content in burrata impact health?
Burrata contains saturated fats, which should be consumed in moderation. While these fats provide energy and aid in nutrient absorption, excessive intake may increase cardiovascular risk.

Can burrata cheese be part of a weight management plan?
When eaten in controlled portions, burrata can fit into a weight management plan due to its protein and fat content that promote fullness. However, portion control is important to avoid excess calorie intake.

Is burrata cheese appropriate for individuals with lactose intolerance?
Burrata contains lactose, so individuals with lactose intolerance may experience discomfort. Lactase supplements or choosing aged cheeses with lower lactose may be preferable alternatives.

How does burrata compare to other cheeses in terms of healthiness?
Compared to harder cheeses, burrata has higher moisture and fat content but similar protein levels. Its fresh nature means it is less processed, though it is still calorie-dense and should be consumed mindfully.
Burrata cheese, known for its creamy texture and rich flavor, can be considered a nutritious addition to a balanced diet when consumed in moderation. It provides a good source of protein, calcium, and essential fats, which contribute to bone health and overall bodily functions. However, its high fat and calorie content mean that it should be enjoyed mindfully, especially by individuals managing their weight or cardiovascular health.

While burrata contains beneficial nutrients, it is also relatively high in saturated fats and sodium, which can pose health concerns if consumed excessively. Those with specific dietary restrictions or health conditions should be cautious and possibly consult with a healthcare professional before incorporating burrata regularly into their meals. Balancing burrata with fresh vegetables, whole grains, and other nutrient-dense foods can enhance its health benefits.

In summary, burrata cheese can be part of a healthy diet when eaten in appropriate portions and combined with a variety of other wholesome foods. Its rich nutrient profile offers advantages, but awareness of its fat and sodium content is essential to maximize health benefits while minimizing potential risks. Making informed choices about consumption will allow individuals to enjoy burrata cheese as a flavorful and nutritious option.

Author Profile

Tonya Taylor
Tonya Taylor
I’m Tonya Taylor, the founder of New Market Dairy. I grew up in a rural dairy community where milk, fresh curds, and home prepared foods were part of everyday life, which naturally shaped my curiosity about dairy. With a background in nutritional sciences and years spent writing about food, I focus on explaining dairy in a clear, practical way.

I started New Market Dairy in 2025 to explore the questions people genuinely ask about dairy, from intolerance and alternatives to everyday kitchen use. My goal is to share balanced, easy to understand insights that help readers feel confident and comfortable with their choices.