Mozzarella string cheese is a popular snack that is loved by both kids and adults. But many people wonder just how many calories are actually in one of those tasty, peelable cheese sticks. In this comprehensive guide, we will provide a detailed calorie breakdown and nutrition facts for mozzarella string cheese.
The Basics of Mozzarella String Cheese
Mozzarella string cheese is a form of pasta filata cheese that originated in Italy. It is made by stretching and pulling the curd into long strings, then rolling and cutting it into finger-sized sticks. The cheese has a mild, milky flavor and a distinctive pliable, stringy texture when peeled. Most mozzarella string cheese sold today is low moisture part-skim mozzarella, meaning it has some of the milk fat removed.
Common Brands and Sizes
Popular brands of mozzarella string cheese include Frigo, Galbani, and Sargento. It is usually sold in packs containing 1 oz (28g) individually wrapped sticks, but some brands offer different sizes like .75 oz or 1.5 oz sticks. The most common size is the 1 oz portion.
Nutrition Profile
Mozzarella string cheese is a good source of protein, calcium, and phosphorus. Part-skim versions provide less fat and calories than whole milk mozzarella. However, most varieties are still relatively high in saturated fat and sodium. Mozzarella string cheese is highly portable thanks to the individually wrapped sticks, making it a convenient on-the-go snack.
Calories in 1 Ounce of Mozzarella String Cheese
So how many calories are actually in one of those handy 1 ounce mozzarella sticks? Here is the calorie breakdown for a typical mozzarella string cheese stick weighing 1 ounce (28 grams):
- Total Calories: 80
- Total Fat: 6g
- Saturated Fat: 4g
- Trans Fat: 0g
- Cholesterol: 20mg
- Sodium: 180mg
- Total Carbohydrates: 1g
- Dietary Fiber: 0g
- Sugars: 1g
- Protein: 7g
As you can see, a single 1 ounce mozzarella stick contains 80 calories. It also provides 9% of the Daily Value for fat, 10% DV for saturated fat, 8% DV for cholesterol, and 7% DV for sodium based on a 2000 calorie diet.
Calorie Range Between Brands
While 80 calories per 1 ounce is typical, the number of calories in mozzarella string cheese can vary slightly between brands. Different products may contain between 70-90 calories per 1 ounce stick. However, most leading brands fall right around 80 calories for the 1 oz portion size.
Calorie Differences Based on Size
In addition to some natural variation between brands, the number of calories in mozzarella string cheese will also differ based on the size of the stick. Here is a calorie comparison of common mozzarella string cheese sizes:
| Size | Calories |
|---|---|
| .75 oz | 60 |
| 1 oz (typical size) | 80 |
| 1.5 oz | 120 |
As shown in the table, a .75 oz stick contains around 60 calories, while a 1.5 oz stick packs about 120 calories. The 1 oz serving falls between the two at 80 calories. So make sure to check the size if counting calories, as the number can vary significantly between a .75 oz “snack size” and 1.5 oz “super snack” stick.
Calories Per Ounce
You may have noticed that regardless of size, mozzarella string cheese contains right around 80 calories per ounce. So the number of ounces directly correlates to the total calories. This makes it easy to estimate the calories if you know the weight of the stick, or vice versa.
Calories in Multiple Mozzarella Sticks
What if you eat more than one string cheese? Here are the estimated calories for different quantities of 1 oz mozzarella sticks:
| Number of 1 oz Sticks | Total Calories |
|---|---|
| 1 stick | 80 |
| 2 sticks | 160 |
| 3 sticks | 240 |
| 4 sticks | 320 |
| 5 sticks | 400 |
It’s pretty easy to calculate – each additional 1 oz mozzarella stick adds another ~80 calories to the total. So for reference, eating five 1 oz sticks would add up to about 400 calories. Of course, the number of sticks that is right for you depends on your individual calorie needs and diet.
Snack vs Meal Sizes
One mozzarella cheese stick makes for a protein-rich, ~80 calorie snack. Two sticks would make a more filling ~160 calorie mini-meal.anything more than that may start to become excessive depending on your calorie limits. Consider your personal daily calorie goal before chowing down on multiple mozzarella sticks in one sitting.
How Mozzarella String Cheese Compares to Other Cheeses
Now that you know the calories in mozzarella string cheese, you may be wondering how it compares to other popular cheese snacks. Here is a calorie comparison of 1 ounce servings of different types of cheese:
| Type of Cheese | Calories (1 oz) |
|---|---|
| Mozzarella string cheese | 80 |
| Cheddar cheese | 115 |
| Swiss cheese | 105 |
| Provolone cheese | 85 |
| American cheese | 95 |
As you can see, mozzarella string cheese is one of the lowest calorie cheese options, compared to cheddar, Swiss, provolone and American cheese. Mozzarella has around 25-35 fewer calories than most other popular cheeses in a typical 1 oz portion.
Differences in Fat Content
The lower calorie count in mozzarella can be attributed to it having less fat than most other cheeses. For example, cheddar cheese contains 9g of fat per ounce compared to 6g in mozzarella string cheese. The less fat mozzarella provides the fewer calories.
Tips for Enjoying Mozzarella String Cheese
Here are some tips for enjoying mozzarella string cheese as a healthy snack:
Stick to Single Servings
At ~80 calories each, one mozzarella cheese stick makes a perfect light snack. Resist the urge to eat multiple sticks in one sitting to keep calories under control.
Pair with Fruit or Veggies
For a more balanced snack, enjoy your string cheese with some apple slices, grapes, baby carrots or celery sticks on the side.
Choose Low-Sodium Versions
Opt for low-sodium or reduced sodium string cheese to limit your sodium intake. Many popular brands offer 50% less sodium varieties.
Try Different Flavors
Spice up your snacking by trying mozzarella string cheeses in different flavors like pepper jack, pizza, or jalapeno.
Portion for Kids
One mozzarella stick makes a handy portion-controlled snack for kids. The protein will help fill them up too.
Health Benefits of Mozzarella Cheese
Along with being a convenient lower calorie cheese option, mozzarella string cheese also provides some valuable nutrients. Here are some of the top health benefits:
High in Protein
With about 7g of protein per 1 oz serving, string cheese offers an easy way to add more of this important nutrient into your diet. Protein helps keep you feeling fuller for longer.
Rich in Calcium
Mozzarella is an excellent source of calcium, providing 18% DV. Calcium is essential for building and maintaining strong bones and teeth.
Source of Phosphorus
In addition to calcium, mozzarella cheese provides phosphorus which also supports bone health. You get about 10% DV in each 1 oz stick.
Good Source of Vitamin B12
String cheese contains 15% DV for vitamin B12 per serving. B12 is necessary for nerve function and energy metabolism.
Contains Conjugated Linoleic Acid
Mozzarella made from cow’s milk contains CLA, a type of fatty acid associated with fat loss and other benefits.
Potential Downsides to Consider
While mozzarella string cheese does have some nutritional upside, there are also a few potential downsides to keep in mind:
High in Saturated Fat
Mozzarella contains about 4g of saturated fat per 1 oz serving. Consuming high amounts of saturated fat can increase unhealthy LDL cholesterol levels.
Often High in Sodium
Many varieties of mozzarella string cheese are very high in sodium, with almost 180mg (8% DV) per stick. Too much sodium can increase blood pressure.
Low in Fiber
Cheese has no fiber content. Getting adequate fiber promotes good digestive health and can help lower cholesterol.
Not a Good Source of Vitamin D
Despite being fortified with vitamin D, mozzarella cheese only contains about 2% DV per serving. Better sources provide at least 20% DV.
Healthy Snacking Tips
Here are some tips for healthy snacking on mozzarella string cheese or other snack foods:
Practice Portion Control
Be mindful of serving sizes and daily calorie limits. One string cheese can be a healthy snack, but too much can lead to weight gain.
Eat Only When Hungry
Avoid mindless snacking by checking in with yourself to see if you’re really hungry between meals.
Pair with Other Nutritious Foods
Enhance the nutritional value of string cheese by enjoying it with fresh fruits, vegetables or whole grains.
Choose Low-Fat Dairy
Stick to reduced fat dairy products like part-skim mozzarella string cheese to limit saturated fat intake.
Watch Your Sodium Intake
Limit other high sodium foods in your diet if consuming cheeses with high salt content.
Don’t Skip Meals
Make sure to eat regular, balanced meals so you aren’t overly hungry between meals.
The Bottom Line
So how many calories are in mozzarella string cheese? A typical 1 ounce stick contains about 80 calories and 6g of fat. The number of calories directly corresponds to the size of the stick. One mozzarella string cheese makes for a protein-packed 80 calorie snack. While mozzarella may be lower in calories than other cheeses, it can still be high in saturated fat and sodium. Enjoy mozzarella string cheese in moderation as part of an overall balanced diet.