Mozzarella sticks calories come to 101 for one stick (31 g) and 325 per 100 g, based on the USDA entry for breaded, fried restaurant sticks. The number to notice is the portion: nobody stops at one, and a full restaurant serving reaches 796 calories with 2,109 mg of sodium.
101kcal
1 stick · 31 g, breaded and fried
18%protein
4.6 gProtein
8 gCarbs
5.7 gFat
How to burn off 101 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Breaded and fried · per 31 g
Calories
101 kcal
Protein
4.6 g
Carbohydrate
7.8 g
Fat
5.7 g
Saturated fat
2.1 g
Cholesterol
11 mg
Sodium
267 mg
Potassium
33 mg
Iron
0.2 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 October 2026. How we verify our data →
Mozzarella 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 (31 g)
101
4.6 g
7.8 g
5.7 g
267 mg
5%
Large stick (44 g)
143
6.5 g
11.1 g
8.1 g
379 mg
7%
Restaurant serving (245 g)
796
36.1 g
61.6 g
44.9 g
2,109 mg
40%
100 g
325
14.8 g
25.1 g
18.3 g
861 mg
16%
3 × 1 stick (31 g)
302
13.7 g
801 mg
5 × 1 stick (31 g)
504
22.9 g
1,335 mg
One stick is 101 calories, a platter is 796
A single stick weighing 31 g carries 101 calories, 4.6 g of protein and 267 mg of sodium. That is only 5% of the daily calorie value, which sounds harmless. The catch is that mozzarella sticks are served by the plate, not by the piece.
The total climbs fast as you keep reaching. Two sticks come to 202 calories, three reach 302, and five land at 504 calories with 1,335 mg of sodium. Size matters too: a large stick of 44 g is 143 calories, so five of those would be well beyond the figure for five standard ones.
A full restaurant serving of 245 g is a different category of food altogether. It carries 796 calories, or 40% of the daily value, plus 44.9 g of fat and 2,109 mg of sodium. Treat that as an appetizer for the table, not one person. If you are logging, count the sticks onto your own plate before the dipping starts, because that is when the count gets lost.
Half the calories come from fat
Fat supplies 51% of the calories in a fried mozzarella stick, carbohydrates 31% and protein just 18%. Per 100 g that works out to 18.3 g of fat, 25.1 g of carbs and 14.8 g of protein. Saturated fat accounts for 6.8 g of that fat.
The carbs are the giveaway. Plain mozzarella has very few, so most of the 25.1 g comes from the breading, and the frying oil pushes the fat higher still. What starts as a fairly lean cheese ends up closer to a fried snack than a dairy food. Fiber is low at 2 g per 100 g, and sugars are modest at 2.4 g.
Protein is real but not the headline. One stick gives 4.6 g, about 9% of the daily value, and three sticks give 13.7 g. You get that protein bundled with a lot of fat and refined coating, so if protein is the goal, these are an inefficient way to get it.
Sodium is the row to watch
At 861 mg per 100 g, mozzarella sticks deliver 37% of the daily sodium value in a portion many people finish without noticing. One stick holds 267 mg, or 12% of the daily value, and a large stick holds 379 mg, or 16%.
The salt adds up faster than the calories do. Five standard sticks bring 1,335 mg. A restaurant serving brings 2,109 mg, which is 92% of the daily value in a single appetizer, before any dipping sauce or main course. Calories at that serving sit at 40% of the daily value, so sodium is the number that runs out first.
Cholesterol is less of a story at 36 mg per 100 g, and potassium is low at 108 mg. If you watch sodium, split the plate, keep your share to a couple of sticks, and go lighter on salty foods for the rest of the day.
Treat them as a side, not the meal
The figures on this page are for the breaded and fried restaurant version, the USDA family-style entry. Frozen boxes from brands such as Farm Rich, Great Value or TGI Fridays are made differently, so check the serving size on the package rather than assuming it matches a 31 g stick.
Mozzarella sticks work best as a small part of a bigger plate. Two or three alongside a salad, roasted vegetables or a lean protein give you the crunch and the cheese without letting a fried appetizer become dinner. Foods with fiber and water help here, since the sticks themselves offer little of either.
If they are the main event at a game night or a bar table, plan around them instead of pretending they do not count. Decide on a number, put them on your own plate, and log them. BodyPal can log the food from a photo, which makes it easier to capture a shared platter honestly.
How does mozzarella stick compare?
Here is how fried mozzarella sticks stack up against plain mozzarella, string cheese and halloumi, per 100 g and per usual serving.
Verdict: For a lighter cheese snack, string cheese wins: 80 calories per stick with 21.4 g of protein per 100 g, against 325 calories and 14.8 g for the fried version. If you want the most protein for the calories, shredded mozzarella at 23.6 g per 100 g beats everything here, while halloumi at 1,250 mg of sodium per 100 g is the saltiest choice on the table.
Most popular mozzarella stick brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1TGI Fridays Mozzarella Sticks with Marinara Sauce32 g312 kcal
2Great Value Mozzarella Sticks3 pieces · 93 g344 kcal
Frozen products are labeled per unbaked frozen weight, so their numbers differ from the fried restaurant figures above. Source: manufacturer labels / USDA FoodData Central.
Mozzarella stick FAQs
How many calories are in one mozzarella stick?
About 101 calories in one 31 g fried stick. A large 44 g stick has about 143 calories.
Are mozzarella sticks good for weight loss?
They are calorie dense at 325 calories and 18.3 g fat per 100 g. A 245 g restaurant serving comes to 796 calories.
Mozzarella sticks vs string cheese: which has more calories?
Mozzarella sticks have 325 calories per 100 g, string cheese 286. The breading and frying add carbs: 25.1 g per 100 g in the sticks.
How much protein is in a mozzarella stick?
One 31 g stick has 4.6 g protein and 5.7 g fat. Per 100 g that is 14.8 g protein.
How many calories are in a restaurant order of mozzarella sticks?
A restaurant serving of 245 g has 796 calories, about 40% of the daily value. It also carries 44.9 g of fat and 2,109 mg of sodium, so it is best shared as an appetizer.
How many calories are in 5 mozzarella sticks?
Five standard sticks (155 g) come to 504 calories. They also bring 22.9 g of protein and 1,335 mg of sodium, which is a lot of salt for a snack.
How many calories are in a large mozzarella stick?
A large mozzarella stick of 44 g has 143 calories, compared with 101 for a standard 31 g stick. It carries 6.5 g of protein and 379 mg of sodium.
How much sodium is in mozzarella sticks?
Mozzarella sticks have 861 mg of sodium per 100 g, or 37% of the daily value. One stick has 267 mg, and a full restaurant serving reaches 2,109 mg.
Are mozzarella sticks high in fat?
Yes. Fat supplies 51% of their calories, with 18.3 g of fat per 100 g, including 6.8 g saturated. One stick holds 5.7 g of fat.
