Modified & Updated: 08 Sep 2023

Mozzarella sticks with chili sauce

If you’ve ever indulged in the warm, gooey delight that is a mozzarella stick, you know how addictive these cheesy treats can be. But have you ever stopped to think about their nutritional makeup? In this article, we’re diving into 19 mozzarella sticks nutrition facts, exploring the composition of these tasty appetizers and how they fit into a balanced diet.

Table of Contents

Caloric Content

One serving of mozzarella sticks (about 100 grams or roughly four pieces) contains approximately 350 calories.

Fat Content

Mozzarella sticks are quite high in fat, with around 18 grams per serving. This is about 28% of the recommended daily intake based on a 2,000-calorie diet.

Saturated Fat

Of the total fat content, around 7 grams are saturated fats. Saturated fats are often associated with increased levels of LDL (the “bad” cholesterol) and heart disease risks.

Carbohydrate Content

A serving of mozzarella sticks contains roughly 30 grams of carbohydrates, which includes both simple sugars and more complex carbs.

Protein Powerhouse

Despite their reputation as a greasy snack, mozzarella sticks do have a redeeming quality—they’re a good source of protein. A serving provides about 15 grams of protein.

Sodium in Mozzarella Sticks

One area where mozzarella sticks do not shine is their sodium content. One serving can contain over 700 milligrams of sodium, which is nearly a third of the recommended daily intake.

Woman eating tasty mozzarella sticks, closeup
Image from Adobe Stock

Fiber Free

Unfortunately, mozzarella sticks do not offer any significant amount of dietary fiber.

Vitamin and Mineral Content

While not particularly high in vitamins, mozzarella sticks do contain calcium and phosphorus, minerals that are essential for bone health.

Calcium Content

A serving of mozzarella sticks can provide about 30% of the recommended daily calcium intake.

Impact on Blood Sugar

Due to their high carbohydrate content and lack of fiber, mozzarella sticks can cause a spike in blood sugar levels, making them a less ideal choice for those monitoring their blood sugar.

Allergen Alert

Mozzarella sticks contain both dairy and gluten, making them unsuitable for those with allergies or intolerances to these food groups.

The “Frying” Factor

The nutritional profile of mozzarella sticks is significantly impacted by the fact that they’re typically deep-fried, which increases their calorie and fat content.

Portion Control

Due to their high caloric and fat content, mozzarella sticks are best enjoyed in moderation.

Mozzarella Sticks with Dip
Image from Flickr

Variations Exist

There are healthier versions of mozzarella sticks available, such as those made with part-skim mozzarella and oven-baked instead of fried.

Pair with Vegetables

Pairing mozzarella sticks with fresh vegetables can provide fiber and vitamins that the appetizer lacks.

Cholesterol Content

Mozzarella sticks contain about 15% of the daily recommended intake of cholesterol.

Not All Mozzarella Sticks are Equal

The nutritional content of mozzarella sticks can vary based on the brand or restaurant, so it’s always a good idea to check the nutrition facts if possible.


While not suitable for vegans due to the cheese content, mozzarella sticks are typically vegetarian-friendly.

Infrequent Indulgence

Given their high calorie, fat, and sodium content, mozzarella sticks are best considered an occasional treat rather than a regular part of a balanced diet.

Final Word

Despite their less-than-ideal nutritional profile, mozzarella sticks can be enjoyed as part of a balanced, mindful eating plan. The key, as with most things in nutrition, is moderation. Whether you’re a dedicated foodie, a parent looking for kid-friendly snack ideas, or someone trying to make more informed dietary choices, understanding the nutritional profile of foods like mozzarella sticks is an important step.