Burrata is fresh Italian cheese from Puglia region in southern Italy; literally means “buttered” in Italian; fresh cheese with outer shell of mozzarella and creamy interior of stracciatella (mozzarella strands soaked in cream). Often described as “mozzarella’s richer cousin.” Per 2 oz (60 g) – 180 calories, less than 1 g carb, 9-10 g protein, 16 g fat (10 g saturated), 200 mg calcium (15% DV), 130 mg sodium (6% DV – LOW for cheese), 0 sugar, 0 fiber. Very low glycemic impact – burrata doesn’t raise blood sugar. Benefits – high protein for satiety; very rich texture satisfies with small portions; lower sodium than most cheeses; calcium for bone health; pairs beautifully with vegetables, tomatoes, prosciutto; iconic Mediterranean food. Concerns – higher fat than regular cheese (8 g per oz vs 6 g cheddar; 10 g saturated per 2 oz); high calorie density; portion control important; fresh perishable (eat within 1-2 days); expensive ($8-15 per ball). Same cheese family as mozzarella with key differences – mozzarella has same texture throughout; burrata has mozzarella outer shell with much richer creamy interior of stracciatella; explodes when cut showing the creamy filling. Stracciatella – the creamy interior of burrata; can be sold separately; even richer than burrata. Nutrition comparison per 1 oz – mozzarella 80 cal, 6 g fat, 7 g protein; burrata 90 cal, 8 g fat, 5 g protein. Both very low carb. Authentic Italian Burrata di Andria PDO comes from Apulia region. Best for Mediterranean-style fresh preparations – caprese with burrata (tomato, burrata, basil, olive oil, balsamic – classic Italian summer dish; very diabetes-friendly); burrata over roasted vegetables (zucchini, eggplant, peppers); burrata with prosciutto, melon (small portion melon), and arugula; burrata atop simple salad with arugula, cherry tomatoes, balsamic; burrata with peaches/figs (small portion fruit) – sweet-savory combination; cauliflower crust pizza topping; pasta dish (small whole-wheat portion) with burrata melted in; burrata over toast (small whole-grain piece) with tomato; crudo plate – thinly sliced raw fish with burrata, olive oil, lemon; soup garnish – dollop of burrata in tomato or vegetable soup; antipasto plate; burrata with grilled vegetables and pesto; lasagna with burrata layers (small portion noodles); burrata with anchovies and grilled bread (small portion). The fresh, creamy texture is the appeal of burrata; eat soon after purchasing for best texture and flavor.
Burrata Nutrition Per 2 oz
| Nutrient | Amount |
|---|---|
| Calories | 180 |
| Carbohydrate | Less than 1 g |
| Protein | 9-10 g |
| Fat (total) | 16 g (higher than most cheeses) |
| Saturated fat | 10 g |
| Calcium | 200 mg (15% DV) |
| Sodium | 130 mg (6% DV) — LOW for cheese |
| Best eaten | Within 24-48 hours of production |
Burrata vs Mozzarella Comparison
| Feature | Burrata | Mozzarella |
|---|---|---|
| Interior | Creamy stracciatella + cream | Same texture throughout |
| Calories per oz | 90 | 80 |
| Fat per oz | 8 g | 6 g |
| Protein per oz | 5 g | 7 g |
| Sodium per oz | 65 mg | 175 mg |
| Texture | Creamy when cut | Firm throughout |
| Cost per ball | $8-15 | $3-6 |
| Best uses | Fresh, uncooked, accent | Pizza, melting, fresh |
Diabetes-Friendly Applications
- Caprese with burrata, tomato, basil, olive oil, balsamic.
- Burrata over roasted vegetables (zucchini, eggplant, peppers).
- Burrata with prosciutto and arugula.
- Burrata atop arugula-cherry tomato salad.
- Burrata with figs (small portion) or peaches.
- Cauliflower crust pizza with burrata after baking.
- Whole-wheat pasta (small portion) with burrata melted in.
- Small whole-grain toast with tomato and burrata.
- Crudo plate (raw fish + burrata + olive oil + lemon).
- Tomato soup garnished with dollop of burrata.
- Antipasto plate with cured meats and vegetables.
- Burrata with grilled vegetables and pesto.
- Lasagna with burrata layers (small noodle portion).
- Burrata with anchovies and small grilled bread.
- Burrata salad with mixed greens and balsamic.
Portion Control with Burrata
- ½ ball (2-3 oz) for one person typically.
- Share larger balls (8 oz typical).
- Pair with vegetables to bulk up meal.
- Cheese as accent, not centerpiece.
- Special occasion food rather than daily.
- Balance with low-fat foods at other meals.
- Watch overall meal calories.
- Higher fat can help satiety despite calorie cost.
- Combine with non-starchy vegetables for volume.
Buying and Storing Burrata
- Best eaten within 24-48 hours of production.
- Refrigerate; eat within 1-2 days of purchase.
- Look for fresh “use by” dates on packaging.
- Italian DOP Burrata di Andria is authentic.
- Domestic versions widely available (DiStefano, others).
- Cost varies – $8-15 per ball.
- Often sold in water/whey – check packaging.
- Bring to room temperature 30 min before eating.
- Cut just before serving (cream will run out).
- Whole Foods, Italian markets, specialty shops.
Pairings for Diabetes
- Tomatoes (fresh, low-carb, antioxidants).
- Arugula (peppery, low calorie).
- Basil and fresh herbs.
- Prosciutto (small portion).
- Anchovies (omega-3).
- Olives (Manzanilla, Castelvetrano).
- Roasted vegetables (zucchini, eggplant).
- Olive oil (extra-virgin).
- Balsamic vinegar (small amount).
- Small portion of figs, peaches, or melon (sweet-savory).
- Walnuts and pine nuts.
- Italian red wine (small portion).
- Whole-grain bread (small portion).
- Avocado.
The Bottom Line
Burrata is fresh Italian cheese from Puglia region in southern Italy; literally means “buttered” in Italian; fresh cheese with outer shell of mozzarella and creamy interior of stracciatella (mozzarella strands soaked in cream). Often described as “mozzarella’s richer cousin.” Per 2 oz (60 g) – 180 calories, less than 1 g carb, 9-10 g protein, 16 g fat (10 g saturated), 200 mg calcium (15% DV), 130 mg sodium (6% DV – LOW for cheese), 0 sugar, 0 fiber. Very low glycemic impact – burrata doesn’t raise blood sugar. Benefits – high protein for satiety; very rich texture satisfies with small portions; lower sodium than most cheeses; calcium for bone health; pairs beautifully with vegetables, tomatoes, prosciutto; iconic Mediterranean food. Concerns – higher fat than regular cheese (8 g per oz vs 6 g cheddar; 10 g saturated per 2 oz); high calorie density; portion control important; fresh perishable (eat within 1-2 days); expensive ($8-15 per ball). Same cheese family as mozzarella with key differences – mozzarella has same texture throughout; burrata has mozzarella outer shell with creamy stracciatella interior; explodes when cut. Authentic Italian Burrata di Andria PDO from Apulia region. Best for Mediterranean-style fresh preparations – caprese with tomato, basil, olive oil, balsamic; burrata over roasted vegetables; burrata with prosciutto and arugula; salad with arugula and cherry tomatoes; small fruit pairings (peaches, figs – sweet-savory); cauliflower crust pizza topping (after baking); small whole-wheat pasta with burrata; crudo plate; soup garnish; antipasto plate; burrata with grilled vegetables and pesto. The fresh, creamy texture is the appeal of burrata; eat soon after purchasing for best texture and flavor. Important to manage portion given richness – 8 g fat per oz; 16 g per typical 2 oz serving; 10 g saturated per 2 oz. Strategies – portion control (½ ball for one person); pair with vegetables; reserve for special occasions; balance with low-fat foods at other meals; watch overall meal calories; higher fat helps satiety. Lower sodium than many cheeses (130 mg per oz) – one health advantage. Buying and storing – best within 24-48 hours of production; refrigerate; eat within 1-2 days of purchase. Italian DOP Burrata di Andria authentic; domestic versions widely available. Available at Whole Foods, Italian markets, specialty shops. Cost $8-15 per ball. For adults with type 2 diabetes – burrata is a very low-carb, indulgent Italian fresh cheese ideal for Mediterranean-style fresh preparations (especially caprese, salads with tomatoes); portion control important due to higher fat content; reserve as special-occasion food rather than daily cheese; pair with abundant vegetables. See our broader diabetes diet guide for context.
