Kraft cheese sticks are a popular snack food made by the Kraft Heinz Company. They come in a variety of flavors and provide a convenient way to get a cheese fix on the go. However, many people wonder about the carb content of these portable cheese snacks. Knowing the carb count can help you determine if and how these snacks fit into a low-carb or keto eating plan.
What are Kraft Cheese Sticks?
Kraft cheese sticks, also referred to as cheese snaps or cheese snacks, are bite-sized sticks of cheese wrapped in a crunchy coating. They resemble a cheese stick version of mozzarella sticks, but without the breading. Popular varieties include cheddar, Colby Jack, and Monterey Jack. They come packaged individually for on-the-go snacking.
The thin coating around the cheese helps keep it from getting soggy or melting. This allows the cheese sticks to travel well and stay intact until you’re ready to eat them. The coating also provides a satisfying crunch to contrast the creamy, salty interior cheese.
In addition to the original cheddar flavor, Kraft also makes cheese sticks in other flavors like bacon, pizza, and ranch. The flavors are added through seasonings and extra ingredients mixed into the breading.
Nutritional Profile of Kraft Cheese Sticks
Let’s take a look at the nutrition facts for a typical serving of Kraft cheese sticks:
| Serving Size | 3 sticks (28g) |
|---|---|
| Calories | 140 |
| Total Fat | 9g |
| Saturated Fat | 4.5g |
| Trans Fat | 0g |
| Cholesterol | 15mg |
| Sodium | 270mg |
| Total Carbohydrate | 5g |
| Dietary Fiber | 0g |
| Total Sugars | 2g |
| Protein | 7g |
The main thing to pay attention to for low-carb/keto eating is the total carbohydrate content. A serving of 3 Kraft cheese sticks contains 5 grams of total carbs.
Calculating Net Carbs in Kraft Cheese Sticks
To find the net carbs, we take the total carbs and subtract fiber and sugar alcohols if any are present. Since Kraft cheese sticks contain 0 grams of fiber and 0 sugar alcohols, the net carbs would be the same as the total carbs, which is 5 grams of net carbs per serving.
This nutrition information is based on the original cheddar flavor. Other flavors may have slight differences in their nutrition profile. For example, the bacon cheese sticks contain an additional gram of carbs from the bacon flavoring.
Fitting Kraft Cheese Sticks Into a Keto Diet
Now that we know there are 5 net carbs in a standard serving of cheese sticks, how does that fit into a keto diet? The basic guideline for keto is to limit net carbs to 20-50 grams per day.
At 5 net carbs per serving, you could fit 1-2 servings of Kraft cheese sticks into a daily low-carb diet and still be within the recommended range for ketosis. You may be able to incorporate more servings if you carefully budget the rest of your daily carb allowance.
Tips for Staying in Ketosis with Cheese Sticks
- Count the cheese sticks toward your total net carbs for the day
- Be mindful of portions and stick to the serving size
- Balance with very low carb foods for the rest of your meals and snacks
- Drink plenty of water to stay hydrated
- Check labels and count carbs if switching flavors
As long as you practice carb counting and plan your intake wisely, you can definitely still enjoy the convenience of Kraft cheese sticks on a keto diet!
Comparing Carbs in Kraft Cheese Sticks to Other Snacks
How do the net carbs in Kraft cheese sticks stack up against some other popular snack options?
| Snack (1 serving) | Net Carbs |
|---|---|
| Kraft Cheddar Cheese Sticks (3 sticks) | 5g |
| Babybel Mini Cheese Wheels (1 wheel) | 1g |
| Slim Jim Beef Stick | 5g |
| Hard Boiled Egg | 0.6g |
| Handful of Nuts (24 almonds) | 6g |
| Celery Sticks with Peanut Butter (3 medium sticks) | 9g |
| Chips Ahoy Cookies (3 cookies) | 21g |
Compared to higher-carb snack options like cookies, Kraft cheese sticks are still a relatively low carb choice. Babybel cheese may be slightly “safer” at only 1g net carb per mini wheel, but cheese sticks can still be worked into a keto diet in moderation.
Low Carb Snack Ideas to Pair with Cheese Sticks
To make your cheese sticks part of a tasty low-carb snack, here are some ideas for items to pair them with:
- Sliced bell peppers or cucumbers
- Olives
- Cherry tomatoes
- Hard boiled or deviled eggs
- Avocado
- Deli meat rolls
- Nuts like almonds or pecans
- Pork rinds
- Small servings of berries
- Celery with nut butter
- Plain Greek yogurt
Choose lower glycemic index fruits like berries in small amounts. Pair non-starchy crunchy vegetables like cucumbers, peppers, or avocado to offset the richness of the cheese.
Nuts, seeds, nut butter, and deli meats also make excellent complements to create a protein-rich, low carb snack plate.
Low Carb Cheese Stick Recipes
Beyond just eating Kraft cheese sticks on their own, you can also incorporate them into easy low carb recipes too. Get creative with these ideas:
Cheese Stick Quesadillas
Place cheese sticks between low carb tortillas with avocado, salsa, and grilled chicken or steak.
Cheese Stick Pizza Bites
Top cut-up cheese sticks with low carb pizza sauce, pepperoni, and Italian seasoning.
Cheese Stick Nachos
Layer crushed cheese sticks over pork rinds and top with taco meat, avocado, jalapenos, and cilantro.
Cheesy Chicken Salad
Chop up cheese sticks to mix into chicken salad with mayo and seasonings over a salad.
Cheese Stick Omelette
Add chopped up cheese sticks to your morning omelette for extra flavor and fat.
Are Kraft Cheese Sticks Keto-Friendly?
Kraft cheese sticks can be part of a keto-friendly diet when consumed in moderation. The 5g net carbs per serving are low enough that a few sticks can reasonably fit into a 20-50g daily carb limit.
When building a keto plate, pair cheese sticks with very low carb foods like non-starchy vegetables, eggs, nuts, seeds, avocado, oils, and meats. Avoid going overboard on portion sizes. This snack food is fine for an occasional treat but should not become a dietary staple.
Check labels and counts carbs carefully if trying flavored varieties, as ingredients can vary. Overall, enjoy cheese sticks as part of your keto diet, but practice mindfulness and pay attention to your body’s response.
The Bottom Line
Kraft cheese sticks contain 5g net carbs per serving, which can work for keto diets in moderation. Keep total daily carbs at 20-50g, be mindful of portions, and balance with low carb foods. Cheese sticks can add convenience and a savory, salty flavor to a low carb eating pattern.
