Mozzarella cheese stick calories come to 83 for one 28 g stick and 295 per 100 g of low-moisture, part-skim cheese. Fat supplies 60% of those calories, yet each stick still delivers 6.7 g of protein, 13% of the daily value, for just 186 mg of sodium.
83kcal
1 stick · 28 g, low-moisture, part-skim
32%protein
6.7 gProtein
2 gCarbs
5.5 gFat
How to burn off 83 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Low-moisture, part-skim · per 28 g
Calories
83 kcal
Protein
6.7 g
Carbohydrate
1.6 g
Fat
5.5 g
Saturated fat
3.2 g
Cholesterol
18 mg
Sodium
186 mg
Potassium
53 mg
Iron
0.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Mozzarella cheese stick: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 stick (28 g)
83
6.7 g
1.6 g
5.5 g
186 mg
4%
1 cup shredded (113 g)
333
26.8 g
6.3 g
22.4 g
753 mg
17%
100 g
295
23.8 g
5.6 g
19.8 g
666 mg
15%
3 × 1 stick (28 g)
248
20 g
559 mg
5 × 1 stick (28 g)
413
33.3 g
932 mg
One stick is an 83-calorie snack, five are a meal
The default serving is a single 28 g stick at 83 calories, which is 4% of a 2000-calorie daily value. It comes pre-portioned, so the number on the wrapper is the number you eat. That is the real appeal of string-style mozzarella: no knife, no scale, no guessing.
The total climbs quickly once you reach for a second. Two sticks come to 165 calories and 13.3 g of protein. Three reach 248 calories and 20 g of protein. Five sticks, or 140 g of cheese, add up to 413 calories with 932 mg of sodium, which is closer to a light meal than a snack.
Shredded mozzarella is where portions really drift. A cup of shredded cheese weighs 113 g and carries 333 calories, 17% of the daily value, roughly four sticks' worth. Spread over pizza, a pasta bake or a quesadilla, that cup tends to disappear without anyone counting it.
Fat supplies 60% of the calories
Per 100 g, part-skim mozzarella has 19.8 g of fat, 23.8 g of protein and 5.6 g of carbs. Fat is denser in calories than protein, so it ends up supplying 60% of the energy, with protein at 32% and carbs at 8%. Part-skim lowers the fat, but the cheese is still a fat-led food.
Protein is the best line on the label. One stick gives 6.7 g, 13% of the daily value, for 83 calories. Few grab-and-go snacks in this calorie range match that, which is why cheese sticks show up in so many lunch boxes and gym bags.
Carbs barely register. A stick has 1.6 g of carbs and 0.5 g of sugars, with 0 g of fiber. If you track carbs closely, this is one of the easier snacks to fit. If you want fiber, it has to come from whatever you eat alongside it.
Sodium and saturated fat are the rows to watch
Cheese is salted as it is made, and mozzarella is no exception. Per 100 g it has 666 mg of sodium, 29% of the daily value. One stick carries 186 mg, or 8%, which is modest on its own.
The math changes with volume. Three sticks bring 559 mg, five bring 932 mg, and a cup of shredded mozzarella holds 753 mg, 33% of the daily value in a single topping. If you watch sodium, the shredded bag deserves more attention than the single stick.
Saturated fat is the other number worth a look. Of the 19.8 g of fat per 100 g, 11.3 g is saturated, against a daily value of 20 g. Cholesterol sits at 64 mg per 100 g, against a daily value of 300 mg. Neither makes one stick a problem, but both add up when cheese appears at several meals in a day.
A stick works best as half of a snack
With 6.7 g of protein and almost no carbs, a stick is filling for its size but thin on everything else. It has 0 g of fiber, so pairing it with fruit, raw vegetables or whole-grain crackers rounds out the snack and adds volume for few extra calories.
Lines such as Polly-O, Rim Rock Farms and Sargento sell sticks in a similar format, though blends like cheddar-mozzarella can differ from the plain part-skim numbers on this page. Check the label if you buy a flavored or mixed version. BodyPal can log a stick from a photo, which helps when the wrapper is already in the trash.
If you count calories, the simplest habit is to log each stick as its own entry. One at 83 calories rarely moves a day. The handful you nibble while grating cheese for dinner is what slips through.
How does mozzarella cheese stick compare?
Here is how a mozzarella cheese stick stacks up against a generic cheese stick, Boursin and Cheese Whiz, per 100 g and per usual serving.
Verdict: Per 100 g, the mozzarella stick at 295 calories and 23.8 g of protein beats Boursin at 348 calories and 8.7 g, and it carries far less sodium than Cheese Whiz at 1,638 mg. For a protein-forward snack pick the stick, and save the spreads for flavor rather than filling.
Most popular mozzarella cheese stick brands in the United States
How many calories are in one mozzarella cheese stick?
About 83 calories in a 28 g stick of low-moisture, part-skim mozzarella.
Is a mozzarella cheese stick good for weight loss?
One stick has 83 calories with 6.7 g protein, 5.5 g fat and 1.6 g carbs.
Part-skim vs whole milk mozzarella stick: which has fewer calories?
A 28 g part-skim stick has 83 calories, while the same weight of low-moisture whole milk mozzarella has 89.
How much protein is in a mozzarella cheese stick?
About 6.7 g of protein per 28 g stick, or 23.75 g per 100 g. The same stick has 186 mg of sodium.
How many calories are in a mozzarella cheese stick that is not fried?
A plain, unfried mozzarella cheese stick has 83 calories for a 28 g stick of low-moisture, part-skim cheese. Breaded, fried appetizer sticks are a different food and are not covered by these numbers.
What is the full nutrition of one mozzarella cheese stick?
One 28 g stick has 83 calories, 6.7 g of protein, 5.5 g of fat, 1.6 g of carbs, 0.5 g of sugars and 186 mg of sodium. That covers 13% of the daily value for protein and 8% for sodium.
Does a regular cheese stick have the same calories as a mozzarella stick?
Nearly the same. Our cheese stick page lists 84 calories per 28 g stick versus 83 here, and both come to 295 calories per 100 g with 23.8 g of protein.
How much protein do two or three mozzarella sticks have?
Two mozzarella sticks give 13.3 g of protein for 165 calories, and three give 20 g for 248 calories. Five sticks reach 33.3 g of protein but also 413 calories and 932 mg of sodium.
