How many calories in a 4 piece mozzarella sticks from Sonic?

Mozzarella sticks are a popular appetizer found on many restaurant menus, including fast food chains like Sonic. This breaded and fried cheese snack is oozing with flavor, but also calories and fat. If you are watching your waistline, you may be wondering just how many calories are in Sonic’s mozzarella sticks.

Nutrition Facts for Sonic Mozzarella Sticks

According to Sonic’s website, an order of 4 mozzarella sticks contains the following nutrition facts:

Nutrient Amount
Calories 470
Total Fat 32g
Saturated Fat 12g
Trans Fat 0g
Cholesterol 45mg
Sodium 810mg
Total Carbohydrates 34g
Dietary Fiber 0g
Sugar 2g
Protein 14g

So a 4 piece order of mozzarella sticks from Sonic contains 470 calories. Let’s break down these nutrition facts further.

Total Calories

At 470 calories for the entire order, that means each mozzarella stick contains about 117.5 calories (470/4 = 117.5). That’s almost 120 calories in each breaded cheese stick.

For perspective, 117.5 calories is similar to the amount found in:

  • 1 slice of pepperoni pizza (120 calories)
  • 1 small apple (95 calories)
  • 2 tbsp peanut butter (188 calories)

So each mozzarella stick packs a caloric punch.


The total fat content of 32g means that there are 8g of fat in each mozzarella stick (32/4 = 8). The American Heart Association recommends limiting total fat intake to between 25-35% of total calories.

For a 2000 calorie diet, this would equal 56-78g of fat per day. So 8g of fat is a significant chunk of the recommended daily amount from just one appetizer.

The saturated fat content is also high at 12g total, or 3g per stick. The AHA recommends limiting saturated fat to no more than 5-6% of total calories. For a 2000 calorie diet that’s about 11-13g per day.

Nearly a third of that saturated fat limit can come from just 4 mozzarella sticks.


At 34g total carbohydrates, there are about 8.5g of carbs in each mozzarella stick (34/4 = 8.5g). The dietary fiber amount is 0g.

The sugar content is relatively low at 2g total or 0.5g per stick. The carbs are coming mostly from the breading covering the cheese.


The mozzarella sticks provide 14g of protein total, or 3.5g each (14/4 = 3.5g). Protein is important for building and repairing muscle tissue, and 3.5g is a decent protein hit.

For comparison, here are the protein amounts in other common foods:

  • 3 oz chicken breast: 26g protein
  • 1 cup milk: 8g protein
  • 1 egg: 6g protein
  • 1 oz cheddar cheese: 7g protein

Protein is one of the few redeeming nutritional qualities of mozzarella sticks. Still, lean proteins like chicken breast provide far more protein for far fewer calories and fat.


The total sodium content of 810mg breaks down to about 202.5mg per mozzarella stick (810/4 = 202.5mg).

Health experts recommend limiting sodium intake to 2,300mg per day or less. So each mozzarella stick provides nearly 10% of the daily upper sodium limit.

The high sodium content comes mainly from the cheese as well as the batter and oils used for frying during preparation.

Nutritional Pros and Cons

Based on the nutrition information, here are some pros and cons to keep in mind:


  • Provides protein
  • Low sugar content
  • Contains calcium from cheese


  • High in calories and fat, especially saturated fat
  • High sodium content
  • No dietary fiber

How Mozzarella Sticks Fit Into a Balanced Diet

Mozzarella sticks should be viewed as an occasional indulgence rather than a regular part of a healthy diet. The high calorie, fat, and sodium content make them more of a treat than a nutritious food.

If choosing mozzarella sticks, here are some tips for balancing them in your diet:

  • Limit to once a week or a few times per month
  • Share with a friend to reduce portion size
  • Order a side salad instead of fries for a fiber boost
  • Drink water instead of soda for reduced calories
  • Aim for 150 minutes of moderate exercise per week to allow wiggle room in diet

An order of 4 mozzarella sticks along with a salad and water is far more balanced than pairing them with fries and a sugar-sweetened beverage. Small tweaks can make a big difference.

Healthier Alternatives to Mozzarella Sticks

If looking for better-for-you appetizers and snacks, here are some options to consider instead of fried mozzarella sticks:

  • Fresh mozzarella cheese with tomato slices and basil
  • Mozzarella baked in tomato sauce topped with parmesan
  • Cubes of part-skim mozzarella cheese
  • String cheese stick made with 2% milk
  • Greek yogurt dip with raw vegetables
  • Hummus with whole grain pita wedges or veggies
  • Guacamole with baked tortilla chips
  • Edamame sprinkled with sea salt

These alternatives provide nutrition benefits like more protein, less saturated fat, more vitamins and minerals, and more fiber.

The Bottom Line

An order of 4 mozzarella sticks from Sonic contains 470 calories total, or about 117 calories each. They are high in fat, saturated fat, and sodium yet low in fiber. Mozzarella sticks can fit into a balanced diet in moderation but are best enjoyed occasionally. Choosing healthier appetizers like fresh mozzarella with vegetables more often is recommended for good nutrition.

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