Mozzarella sticks are a popular appetizer or snack made of mozzarella cheese that is breaded and then deep fried. They are known for their gooey, melty cheese interior encased in a crispy outer shell. But many people wonder just how many carbohydrates are in one of these tasty treats.
The Basics of Mozzarella Sticks
First, let’s cover the basics. A standard mozzarella stick is made by taking a stick of mozzarella cheese, dredging it in eggs and breadcrumbs or batter, and then frying it until the exterior is crispy and golden brown. The mozzarella inside gets heated through so it becomes soft and melty.
Mozzarella cheese is a fresh Italian cheese made from cow’s milk. Traditional mozzarella used for mozzarella sticks is fresh mozzarella, which has a high moisture content and soft, supple texture when melted. The mozzarella is formed into sticks or cubes before breading.
The breading helps seal in the melted mozzarella and provides a crispy texture and flavor contrast to the soft, gooey cheese interior. Breading can be made from breadcrumbs, a batter of flour and eggs, panko breadcrumbs, cornmeal, or other coatings before frying.
Mozzarella sticks are a ubiquitous appetizer found at most restaurants, pubs, diners, and pizza places. They are also a popular frozen convenience food that can be cooked at home in the oven or air fryer.
Nutritional Profile of Mozzarella Cheese
To determine the carb count in a mozzarella stick, we need to look at the nutrition facts of the main ingredient – mozzarella cheese. Here is the basic nutritional profile of mozzarella cheese per 1 ounce (28g) serving[1]:
- Calories: 85
- Fat: 6g
- Protein: 6g
- Carbohydrates: less than 1g
As you can see, mozzarella cheese is relatively low in carbohydrates, with less than 1g carb per ounce. It is higher in fat and protein and contains no fiber or sugar.
The exact macros can vary slightly depending on factors like the milk used, moisture content, whether it is fresh or low moisture mozzarella, whole milk or part skim, etc. But in general, mozzarella cheese is very low carb.
Mozzarella Stick Carb Count
Next, we need to look at the weight of a typical mozzarella stick. This can vary depending on the size, but on average, one mozzarella stick weighs around 28-42g[2].
Using the nutrition facts for mozzarella cheese, we can estimate the net carbs in an average size mozzarella stick:
- 1 oz (28g) mozzarella = less than 1g carbs
- Average mozzarella stick (28-42g) = less than 1g of carbs
So a single mozzarella stick contains negligible or less than 1 gram of carbohydrates from the cheese itself.
Effect of Breading
However, we do have to take into account the added carbs from the breading. The type of coating and thickness will impact the totals:
- Regular breadcrumbs – Regular plain breadcrumbs add about 5g net carbs per 1/4 cup. Since not all the crumbs adhere, they may add around 2-3g carbs total.
- Panko breadcrumbs – Panko has about 3g net carbs per 1/4 cup, so may add around 1-2g per mozzarella stick.
- Batter – A thick batter coating adds more carbs than crumbs. A flour and egg batter could add around 5-8g carbs each.
So depending on the amount and type of coating, the breading could add anywhere from 1-8g of net carbohydrates to each mozzarella stick.
Net Carbs in a Single Mozzarella Stick
Combining the nutrition info for mozzarella cheese and the addition of breading, we can estimate the net carb counts for different types of mozzarella sticks:
| Type | Total Carbs | Net Carbs |
|---|---|---|
| Plain mozzarella (no breading) | Less than 1g | Less than 1g |
| Regular breadcrumb coating | 3-4g | 2-3g |
| Panko breadcrumb coating | 2-3g | 1-2g |
| Thick batter coating | 6-9g | 5-8g |
As you can see, a plain mozzarella stick without any breading is under 1 gram of carbs. The breading adds additional carbs, but even with a thick batter a single mozzarella stick is still under 10g total carbs.
Mozzarella Stick Carbs on Popular Menus
Looking at some popular restaurants, here are the nutrition stats for mozzarella sticks on their menus[3]:
Applebee’s
4 mozzarella sticks contain:
- Total carbs: 16g
- Net carbs: 13g
*Each stick averages around 3-4g net carbs*
Chili’s
5 mozzarella sticks contain:
- Total carbs: 21g
- Net carbs: 17g
*Each stick averages around 3-4g net carbs*
TGI Fridays
4 mozzarella sticks contain:
- Total carbs: 17g
- Net carbs: 14g
*Each stick averages around 3-4g net carbs*
These totals indicate that each breaded, deep fried mozzarella stick from a chain restaurant contains around 3-4g of net digestible carbohydrates on average.
Factors That Impact Mozzarella Stick Carbs
There are a few factors that can alter the carbohydrate totals in mozzarella sticks:
- Breading – More breading means more carbs. Thicker batters have higher carb counts than light breadcrumbs.
- Cheese type – Fresh mozzarella has less than 1g carbs per ounce. Lower moisture part skim mozzarella may have slightly more.
- Cooking method – Deep frying adds no extra carbs. Baking may change totals slightly.
- Size – Larger mozzarella sticks mean more carbs from extra cheese and coating.
- Additions – Ingredients like seasoning blends may impact carb totals.
In general, freshly breaded and fried mozzarella sticks have between 1-4g net carbs each depending on size and breading. Baked or pre-packaged frozen mozzarella sticks tend to be lower in carbs without the heavy batter.
Tips for Ordering Low Carb Mozzarella Sticks
Here are some tips for ordering mozzarella sticks with a lower carb count:
- Ask for light breading or just seasoning instead of heavy batter
- Choose panko breadcrumbs rather than regular breadcrumbs if given a choice
- Request smaller mozzarella sticks to reduce cheese and coating carbs
- Order baked mozzarella sticks instead of deep fried
- Get mozzarella sticks as an appetizer and have a low carb main dish
- Share a single order of mozzarella sticks as part of a meal
With some modifications and portion control, mozzarella sticks can be incorporated into a low carb eating plan. A single mozzarella stick on its own is a carb-conscious option for an appetizer or snack.
Are Mozzarella Sticks Keto-Friendly?
The ketogenic or “keto” diet aims to get the body into ketosis, a state where it burns fat for fuel instead of glucose. This requires keeping net carbs very low, usually under 20-50g per day.
A single breaded mozzarella stick may contain around 3-4g net carbs. So it can potentially fit into a keto diet when eating just 1-2 pieces as part of a very low carb meal. You would need to account for the carbs from the mozzarella sticks within your daily keto macros.
However, a full order of multiple mozzarella sticks may put you over your carb limit for the day, taking you out of ketosis. So portion control is key. Low carb dips like marinara sauce can also impact your macros.
Some lower carb options if eating keto include:
- Lightly breaded mozzarella sticks
- Baked instead of fried
- Just 1-2 pieces with a low carb side dish
- Dipping in olive oil instead of high carb marinara sauce
Overall, a single mozzarella stick now and then can work for keto if you account for the carbs. But moderation and care are needed to stick within your macros.
Mozzarella Sticks and Diets
Here is how mozzarella sticks may fit into some popular diet plans:
Keto
1-2 pieces can work if carbs fall within limits. Choose light breading and dip in oil.
Paleo
Not paleo due to modern processed cheese and breading. Substitute almond flour coating and grass-fed cheese.
Whole30
Not Whole30 approved. Breading and fried food is not allowed.
Low carb and diabetic diets
1-2 pieces can fit into a low carb meal plan. Manage portions and accompany with vegetables.
Gluten-free
Breaded mozzarella sticks contain gluten. Opt for gluten-free panko or almond flour coating instead.
Vegetarian and vegan
Traditional mozzarella contains dairy. Replace with vegan cheese and plant-based coating for vegan option.
Mozzarella sticks can be modified to suit different dietary needs. Pay attention to ingredients and portion size for your diet.
Healthier Baked Mozzarella Sticks
For a lower carb, lighter option, baked mozzarella sticks are a good choice. Here is a healthy baked mozzarella stick recipe:
Ingredients
- 1/2 cup almond flour
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/4 cup parsley, chopped
- 1 large egg
- 1/2 cup pork rinds, crushed
- 1/2 lb fresh mozzarella, cut into sticks
Instructions
- Preheat oven to 400°F.
- In a shallow bowl, mix together the almond flour, garlic powder, onion powder and parsley.
- In another shallow bowl, beat the egg.
- Crush the pork rinds into fine crumbs and place in a third shallow bowl.
- Dip each mozzarella stick first in the egg, then in the almond flour mixture, then back into the egg, and finally into the pork rind crumbs, coating completely.
- Place on a parchment-lined baking sheet. Bake 15 minutes until golden brown and crispy.
This baked version uses almond flour and pork rinds for a nutritious low carb coating. The mozzarella gets nicely melted and gooey inside with a crunchy exterior.
Conclusion
Mozzarella sticks can make for a tasty low carb appetizer or snack when eating just 1-2 pieces. A single mozzarella stick contains around 1-4g of digestible net carbs, depending on size and breading.
Mozzarella cheese itself is very low in carbs with less than 1g per ounce. Breadcrumb or batter coating adds some additional carbs. But a single mozzarella stick still remains under 5g net carbs in most cases.
Baked mozzarella sticks are lower in carbs than deep fried, as are versions with light breading rather than a thick batter. Portion control is important, especially on low carb or keto diets.
Overall, enjoying mozzarella sticks occasionally can be part of a healthy low carb lifestyle when accompanied by veggies, protein, and other whole foods.
