Mozzarella sticks

Appetizer

Item Rating: 49/100

1 serving (85 grams) contains 260 calories, 14.0 grams of protein, 11.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		611.8
% Daily Value*
Total Fat		25.9 g	33%
	Saturated Fat	16.5 g	82%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1364.7 mg	59%
Total Carbohydrates		63.5 g	23%
	Dietary Fiber	2.4 g	8%
	Sugars	2.4 g
protein		32.9 g	65%
Vitamin D		0 mcg	0%
Calcium		0 mg	0%
Iron		0 mg	0%
Potassium		0 mg	0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Mozzarella sticks Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

🧈 High saturated fat

🥩 High protein

Source of Calories

Fat: 233 cal (37.7%)

Protein: 131 cal (21.3%)

Carbs: 254 cal (41.1%)

About Mozzarella sticks

Mozzarella sticks are a popular appetizer consisting of breaded and deep-fried mozzarella cheese, originating from Italian-American cuisine. Known for their crispy exterior and gooey, cheesy interior, they are often paired with marinara sauce or ranch dressing. Mozzarella cheese is a good source of calcium and protein, while the breading adds carbohydrates for energy. However, due to frying, mozzarella sticks can be high in saturated fats and calories, making them a less nutrient-dense choice compared to whole foods. Their nutritional profile also depends heavily on preparation methods—baked versions are lower in fat compared to deep-fried ones.

Health Benefits

• High calcium content in mozzarella cheese supports healthy bones and teeth (220 mg per ounce).
• Protein in mozzarella helps in muscle repair and growth (7 grams per ounce).
• Provides energy due to its carbohydrate content from breading, essential for daily physical activities.

Dietary Considerations

Allergens: Contains milk, gluten, egg (if included in batter)

Suitable for: Vegetarian (if cheese uses vegetarian rennet)

Not suitable for: Vegan, gluten-free (unless using gluten-free breading), lactose-intolerant

Selection and Storage

Mozzarella sticks should be stored in an airtight container in the refrigerator and consumed within 3 days. Reheat in an oven or air fryer for crispiness.

Common Questions About Mozzarella sticks Nutrition

How many calories and how much protein are in mozzarella sticks?

A typical serving of mozzarella sticks (about 100 grams or 3-4 sticks) contains approximately 300-350 calories, 13-15 grams of protein, and 20-25 grams of fat. They are also a source of calcium, providing around 15-20% of the daily recommended intake in that serving size.

Are mozzarella sticks compatible with a keto or low-carb diet?

Mozzarella sticks can be compatible with a keto diet if made with low-carb alternatives for the breading, as traditional mozzarella sticks contain 15-20 grams of net carbs per serving due to the breadcrumbs. Keto-friendly versions typically use almond flour or pork rind crumbs for the coating.

Are there any health concerns with eating mozzarella sticks?

Mozzarella sticks are high in calories, saturated fat, and sodium, which can be concerning if consumed in large quantities or frequently. Overconsumption may contribute to weight gain, high cholesterol, or high blood pressure. Moderation and pairing with healthier foods are recommended.

What is a reasonable portion size for mozzarella sticks?

A reasonable portion size is about 3-4 sticks (100-120 grams), depending on the brand or recipe. This provides a balance of indulgence while keeping calorie and fat intake within control, especially if paired with a salad or vegetable dish.

How do mozzarella sticks compare to other fried snacks like onion rings or chicken nuggets?

Mozzarella sticks are typically higher in protein (13-15 grams per 100g serving) compared to onion rings but lower than chicken nuggets, which average about 20 grams of protein per 100 grams. They are similar in calorie content but tend to have more saturated fat due to the cheese content and frying oil.

Data Sources & Scientific References

1. USDA FoodData - Mozzarella sticks Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →
2. Calcium: Fact Sheet for Consumers

   NIH Office of Dietary Supplements

   Information on calcium, a key nutrient found in mozzarella cheese.

   View source →