String cheese is a popular snack food that is made of mozzarella cheese that has been formed into a rope-like shape. It can be peeled into strings, making it a fun and convenient snack to eat. But many people wonder just how many carbs are actually in a stick of string cheese.
The Basics of String Cheese
String cheese is made by taking mozzarella cheese curds and stretching them into long ropes. This gives the cheese a stringy texture that is satisfying to peel and eat. The cheese is then cut into snack-size sticks.
Traditional string cheese is made solely from mozzarella. But some varieties also contain other cheeses like cheddar or Colby. The ingredients are simple, with cheese making up the bulk of the stick. However, some brands do addextra ingredients like milk, cream, and stabilizers to alter the taste and texture.
String cheese can come in low moisture or high moisture varieties. Low moisture string cheese tends to be firmer and keeps its stringy look when peeled. High moisture string cheese is softer and can tear more easily when stretched.
Nutrition Facts for String Cheese
The nutrition facts can vary slightly depending on the brand. But in general, here are the nutrition facts for a standard stick of low moisture, part skim mozzarella string cheese:
- Calories: 80
- Total Fat: 6g
- Saturated Fat: 4g
- Trans Fat: 0g
- Cholesterol: 20mg
- Sodium: 180mg
- Total Carbs: 1g
- Dietary Fiber: 0g
- Total Sugars: less than 1g
- Added Sugars: 0g
- Protein: 7g
- Calcium: 10% DV
The main takeaway from the nutrition label when looking at carbs is that there is only 1g of total carbohydrate per stick. Since there is no fiber, the net carbs are also 1g.
Where the Carbs in String Cheese Come From
When looking at such a low amount of carbs, you may wonder where that 1g of carbohydrate even comes from in string cheese. Here are the main sources:
- Lactose: Cheese contains a small amount of lactose, the natural sugar found in milk. Lactose is made up of glucose and galactose. The lactose in cheese contributes to the carb count.
- Stabilizers: Some brands use stabilizers in their string cheese like starch or cellulose. These add-ins can account for a very small amount of carbohydrates.
- Probiotics: Probiotic string cheese can contain probiotic cultures that have a negligible effect on the carb content.
So the 1g of carbs comes mostly from components inherent to the cheese itself, rather than any added sugars or starches. This makes string cheese a very low carb food.
Net Carbs in String Cheese
Net carbs refer to the number of digestible carbs that actually impact blood sugar levels. They are calculated by subtracting fiber from the total carbohydrates. Since string cheese contains no fiber, the net carbs are the same as the total carbs – just 1g per stick.
Low Carb Diet Plans
Here is how string cheese fits into some of the most popular low carb diet plans:
| Diet | Standard Net Carb Limit | Net Carbs in 1 Stick String Cheese |
|---|---|---|
| Keto | 20-50g net carbs | 1g |
| Paleo | No standard limit | 1g |
| Whole30 | No standard limit | 1g |
| Low carb (general) | 100-130g net carbs | 1g |
As you can see, a single stick of string cheese contains very few net carbs so it can easily be incorporated into a low carb eating pattern. Even on keto, which has the strictest carb restriction, string cheese delivers just 1g net carb.
String Cheese and Diabetes
String cheese can be a good option for those with diabetes. The American Diabetes Association does not recommend a specific carb limit, but generally advises limiting refined carbs and added sugars.
With only 1g net carb per stick, string cheese will have little effect on blood sugar levels. Pairing it with a healthy source of protein and fiber will allow for even better blood sugar control.
Just be mindful of portion sizes, as too much cheese in one sitting could lead to excess calories. Stick to 1-2 sticks at a time for a diabetes-friendly snack.
Is Low Moisture or High Moisture String Cheese Better?
There are some slight differences in nutrition between low moisture and high moisture string cheese:
| Type | Calories | Total Fat | Carbs |
|---|---|---|---|
| Low moisture part skim | 80 | 6g | 1g |
| High moisture whole milk | 90 | 7g | 1g |
As you can see, low moisture string cheese is slightly lower in calories and fat, though the difference is minimal. Both varieties contain 1g net carb.
The main difference will come down to texture preference. Low moisture string cheese holds its shape better when pulled apart. High moisture is more likely to tear easily. But both can fit into a low carb eating pattern.
Health Benefits of String Cheese
Here are some of the key health benefits that come with enjoying string cheese in moderation:
- High in Protein: A 1oz stick provides about 7g protein. Protein helps keep you full and promotes muscle growth.
- Contains Calcium: Cheese is an excellent source of calcium and other bone-strengthening nutrients like vitamin D and phosphorus.
- Convenient Snack: Individually wrapped string cheese sticks are portable and easy to eat on-the-go.
- Versatile Ingredient: String cheese can be used in recipes, added to snacks or charcuterie boards, and more.
Risks and Downsides of Eating Too Much String Cheese
While nutritious in moderation, there are some downsides to overdoing it on string cheese:
- High in Saturated Fat: Too much could lead to weight gain and increased cholesterol levels.
- High in Sodium: Each stick contains 180mg sodium, so portion sizes should be monitored.
- Low in Fiber: Cheese lacks the gut-healthy fiber found in whole foods like fruits and vegetables.
- Contains Added Stabilizers: Some brands add gums, starches and preservatives that negative impact health.
To prevent any adverse effects, stick to 1-2 sticks at a time and choose low moisture, part skim varieties without many additives when possible.
How to Pick the Healthiest String Cheese
Focus on these factors when comparing brands in the grocery store to choose the healthiest option:
- Made from part-skim or reduced fat milk
- No added sugars in ingredients
- 180mg sodium or less per stick
- Short ingredient list of just cheese, milk, culture, salt
- Low moisture variety for firmer texture
- No artificial colors or flavors
Also look for fun flavor varieties like pepper jack or cheddar for variety, or consider getting probiotic string cheese for gut health benefits.
Tips for Eating String Cheese
Here are some tips to make the most of string cheese:
- Read labels and aim for 1-2 sticks at a serving.
- Pair with fruit, crunchy vegetables, or whole grain crackers for a balanced snack.
- Use it to top salads, tacos, omelets, and more for an extra protein boost.
- Take cheese sticks along in lunches, bags, and coolers for portable protein.
- Try shredding or melting low moisture string cheese to use in recipes.
- Swap flavored cheese sticks for plain varieties to reduce sodium.
Common Questions
Is string cheese keto-friendly?
Yes, string cheese is keto-friendly. With just 1g net carb per stick, it fits into a ketogenic diet when eaten in moderation.
Is string cheese gluten-free?
Plain string cheese without added flavors is naturally gluten-free. But always check labels, as some flavored varieties may contain gluten.
Does string cheese need to be refrigerated?
Yes, string cheese requires refrigeration to prevent bacterial growth. Keep refrigerated until ready to eat for food safety.
Can you freeze string cheese?
Freezing is not recommended. The texture of the cheese declines after thawing. Refrigerating is the best storage method.
Can babies / toddlers eat string cheese?
Yes, string cheese can be a safe, healthy snack in moderation once babies are eating solid foods, around 8 months old. Cut into small pieces to prevent choking hazard.
Conclusion
String cheese is a smart snack choice, with just 1g carb per stick. It provides protein, calcium, and portability. Watch portion sizes and choose low moisture, reduced fat varieties to maximize the nutritional benefits. String cheese can fit into a low carb, keto, paleo, or diabetic eating pattern. Follow serving recommendations and pair with fruits, veggies and whole grains for a balanced snack time treat.
