How Much Protein in Mozzarella Cheese Stick – Complete Nutritional Breakdown

Looking for a quick, protein-rich snack? Mozzarella cheese sticks might be your answer. Whether you’re grabbing a string cheese on the go or packing school lunches, these cheesy treats offer more than just flavor—they’re also a convenient source of protein. But exactly how much protein is in a mozzarella cheese stick, and how does it stack up nutritionally?

In this guide, we’ll break down the protein content in different types of mozzarella sticks, compare popular brands like Kraft, explore whether they’re a good source of protein, and answer common questions you may have.

Check out our Banana Protein Pancakes Recipes for another quick and protein-packed snack idea.

Introduction to Mozzarella Cheese Sticks and Protein

What Are Mozzarella Cheese Sticks?

Mozzarella cheese sticks—commonly known as string cheese—offer a fun, peelable snack made from low-moisture part-skim mozzarella. Manufacturers mold them into 1-ounce (28-gram) portions and wrap them individually, making them ideal for packed lunches and on-the-go snacking.

You’ll find two main types in stores:

• String cheese sticks, which pull apart easily and require no cooking.
• Breaded mozzarella sticks, which restaurants typically serve hot and crispy.

This article focuses on string cheese, which provides a more nutritious and convenient option.

Why Protein Content in Snacks Matters

Your body needs protein to build and repair muscle, maintain a strong immune system, and stay full between meals. Snacks that include protein can help you avoid energy crashes and cravings.

Athletes, children, and people on high-protein or low-carb diets often look for convenient, high-protein foods. That’s where mozzarella cheese sticks shine—they deliver about 6–7 grams of complete protein per stick, without the need for preparation or refrigeration on short trips.

If you’re planning balanced snacks throughout the week, check out our Cheap Meal Prep Ideas for more protein-packed suggestions.

Want even more snack-friendly protein options? Don’t miss our Healthy Breakfast Sausage Recipes, which are great for mornings on the move.punch.

Protein Content in Different Types of Mozzarella Cheese Sticks

How Much Protein Is in a Standard Mozzarella Stick?

When people ask how much protein is in a mozzarella cheese stick, they’re usually referring to the standard pre-packaged, low-moisture part-skim string cheese stick that weighs 1 ounce (28 grams).

Here’s a breakdown of the typical nutrition profile for one mozzarella cheese stick:

Nutrient	Amount (1 stick / 28g)
Calories	80–90 kcal
Protein	6–7 grams
Total Fat	6–7 grams
Saturated Fat	3–4 grams
Carbohydrates	1 gram or less
Sugar	0 grams
Sodium	180–210 mg

Most name-brand mozzarella sticks, including store brands, fall within this range. So, on average, you get 6 to 7 grams of high-quality protein per stick, which is about 12–14% of the daily value for most adults.

That’s pretty impressive for such a small, portable snack!

Looking for a full day of high-protein snacks? Check out our Cheap Meal Prep Ideas to create balanced snack boxes.

How Much Protein Is in a String Cheese Stick?

Let’s be clear—string cheese and mozzarella cheese sticks are the same thing in most grocery stores. They’re both typically made with low-moisture part-skim mozzarella and shaped into easy-to-eat snack portions.

However, some string cheese products are labeled as “whole milk mozzarella”, and these usually contain slightly more fat and calories, but the protein content remains similar.

Cheese Type	Protein (per stick)	Calories
Part-skim string cheese	6–7g	80–90
Whole milk mozzarella stick	6g	85–95
Organic string cheese	6g	80–85

Whether you peel it or bite it, the protein content is consistently around 6–7 grams per stick. That’s equivalent to about 1 medium egg or ¾ cup of milk.

Fun Fact: Mozzarella is classified as a “complete protein” because it contains all nine essential amino acids your body needs to function properly.

Need breakfast ideas with even more protein? Don’t miss our High Protein Overnight Oats Recipe, which pairs perfectly with string cheese for an on-the-go duo.

Brand-by-Brand Protein Comparison

Protein in Kraft Mozzarella Cheese Stick

Kraft, one of the most recognizable names in dairy products, offers mozzarella string cheese that’s both convenient and widely available. If you’re wondering how much protein is in a Kraft mozzarella stick, here’s the breakdown for one standard 1-ounce (28g) stick:

Nutrient	Amount
Calories	80
Protein	6 grams
Fat	6 grams
Saturated Fat	3.5 grams
Carbs	<1 gram
Sodium	210 mg

Kraft’s mozzarella sticks deliver 6 grams of high-quality protein, making them an excellent choice for lunchboxes or post-workout snacks. They also contain minimal carbs and sugar, which suits low-carb diets well.

Looking to add variety to your protein snack routine? Try our Banana Protein Pancakes Recipes for a naturally sweet, protein-rich option.

How Other Brands Like Sargento and Horizon Compare

Not all cheese sticks are created equal. Let’s take a closer look at how other popular brands stack up in terms of protein content and overall nutrition.

Brand	Protein	Calories	Notes
Sargento String Cheese	7g	80	Slightly higher protein than Kraft
Horizon Organic String Cheese	6g	90	Organic and made from whole milk
Galbani Mozzarella Stick	6g	80	Mild flavor, kid-friendly
Organic Valley Mozzarella Stick	7g	90	USDA Organic, grass-fed milk

If your goal is maximizing protein per snack, Sargento and Organic Valley offer a slight edge with 7 grams of protein per stick. However, Kraft remains a reliable, affordable option available at nearly every grocery store.

Keep in mind: the difference of 1 gram might not seem like much, but over the course of a day or week, small changes like this can help you hit your protein goals more efficiently.

Need another convenient, protein-heavy breakfast? Don’t miss our High Protein Overnight Oats Recipe—perfect to pair with a mozzarella stick for a complete morning meal.

Nutritional Value Beyond Protein

Calories, Fat, and Sodium in Mozzarella Cheese Sticks

Mozzarella cheese sticks aren’t just a source of protein—they also provide fat, sodium, and a small number of carbs. Understanding these additional nutrients helps you decide how mozzarella fits into your daily intake.

Here’s the typical nutritional profile for one part-skim mozzarella stick (28g):

Nutrient	Amount	% Daily Value (approx.)
Calories	80–90 kcal	4–5%
Total Fat	6–7 grams	9–11%
Saturated Fat	3.5–4 grams	17–20%
Cholesterol	15–20 mg	5–7%
Sodium	180–210 mg	8–9%
Carbs	<1 gram	—
Sugar	0 grams	—

Most of the calories come from fat and protein. The low carb count makes these cheese sticks a good option for keto or low-carb diets.

Watch out for sodium if you’re managing blood pressure or limiting salt. Some brands use more salt to boost flavor, so check the label if sodium is a concern.

Need a low-sodium meal idea? Explore our Cheap Meal Prep Ideas to stay in control of what goes into your food.

Vitamins and Minerals Provided

While not a vitamin powerhouse, mozzarella cheese does deliver several essential nutrients in each serving:

• Calcium – About 200 mg (15–20% DV): Supports strong bones and teeth.
• Phosphorus – Helps with energy production and bone health.
• Vitamin B12 – Supports nerve function and red blood cell production.
• Vitamin A – Helps maintain vision and immune strength.
• Zinc – Important for wound healing and immunity.

These nutrients make mozzarella cheese sticks more than just a filling snack. They offer real, functional benefits—especially for kids, athletes, or anyone seeking nutrient-dense convenience.

Looking for nutrient-rich alternatives for breakfast or lunch? Don’t miss our Healthy Breakfast Sausage Recipes, which balance protein, fat, and flavor beautifully.

Are Mozzarella Cheese Sticks a Good Source of Protein?

Benefits for Kids, Athletes, and Dieters

Mozzarella cheese sticks deliver more than flavor—they’re actually a solid source of high-quality protein, especially for their size and convenience. With 6 to 7 grams of complete protein per stick, they check a lot of boxes for different lifestyles.

For Kids:
Cheese sticks make a fantastic lunchbox addition. They’re portion-controlled, low in sugar, and high in calcium, which supports bone development. The protein helps kids feel full between meals and supports healthy growth.

For Athletes and Active Adults:
Athletes need regular protein intake to support muscle repair and recovery. A mozzarella stick offers a quick pre- or post-workout option with just the right balance of fat and protein—without the sugar or artificial additives found in some bars and shakes.

For Dieters and Low-Carb Eaters:
Mozzarella cheese sticks fit perfectly into low-carb and keto plans. They have almost zero carbs, decent fat to help with satiety, and a good amount of protein to preserve lean muscle during calorie deficits.

Looking for high-protein, low-sugar breakfast ideas? Pair your cheese sticks with our High Protein Overnight Oats Recipe for a powerhouse meal.

How They Fit Into High-Protein Diets

A high-protein diet generally involves getting 25–30% of your daily calories from protein. For most adults, that means 50–100 grams of protein per day, depending on age, gender, and activity level.

Here’s how mozzarella sticks compare to other popular protein snacks:

Snack	Protein	Calories	Notes
Mozzarella Stick (28g)	6–7g	80–90	Portable and low-carb
Hard-Boiled Egg	6g	70	Great whole food protein
Greek Yogurt (5 oz)	12–15g	100–120	High protein, low fat
Almonds (1 oz)	6g	160	More fat, but satiating
Protein Bar	10–20g	200+	Watch for added sugar

As you can see, mozzarella cheese sticks offer similar protein to other snacks, but with fewer calories than most bars and more convenience than yogurt or eggs.

If you’re building a protein-focused day, don’t forget to include easy lunch options like those in our Cheap Meal Prep Ideas to stay on track without stress.

Daily Protein Needs and How Cheese Sticks Fit In

Recommended Daily Protein Intake by Age and Lifestyle

To know how mozzarella cheese sticks support your diet, you first need to understand how much protein you actually need each day. The Recommended Dietary Allowance (RDA) for protein varies based on age, gender, and activity level.

Here’s a breakdown of general daily protein needs:

Group	Recommended Protein Intake
Sedentary Adult (female)	46 grams/day
Sedentary Adult (male)	56 grams/day
Active Adults & Athletes	75–100+ grams/day
Teenagers	45–60 grams/day
Children (4–8 years)	19 grams/day

These numbers reflect minimums to maintain basic body function. If you’re exercising regularly, building muscle, or recovering from injury, your protein needs will likely be higher.

That’s where convenient options like mozzarella sticks come in handy.

How Many Sticks to Meet Your Protein Goal

Let’s say you need about 60 grams of protein in a day. Here’s how mozzarella sticks can contribute to that:

• 1 stick = 6–7g protein
• 2 sticks = 12–14g protein
• 3 sticks = 18–21g protein

That’s roughly 20–30% of your daily needs from just a few portable snacks.

Here’s a sample daily protein distribution including cheese sticks:

Meal	Food	Protein
Breakfast	Overnight oats + milk	14g
Snack	1 mozzarella stick	7g
Lunch	Grilled chicken salad	25g
Snack	Greek yogurt	15g
Dinner	Lentil soup + bread	20g
Total	—	81g

This plan supports an active adult and demonstrates how even one or two cheese sticks can make a big difference.

Want more balanced meal inspiration? Explore our Cheap Meal Prep Ideas to prep high-protein meals in advance.

Healthy Ways to Include Mozzarella Cheese Sticks in Your Diet

Pairing with Fruits, Nuts, and Whole Grains

Mozzarella cheese sticks are versatile and can pair easily with other whole foods to make a more filling and balanced snack or mini-meal. By combining cheese with fiber-rich or nutrient-dense items, you stay satisfied longer and get more nutritional benefits.

Here are some smart pairings:

Combo	Why It Works
Mozzarella + Apple Slices	Sweet and savory balance + fiber boost
Mozzarella + Almonds or Walnuts	Adds healthy fats and protein
Mozzarella + Whole Grain Crackers	Offers slow-digesting carbs and crunch
Mozzarella + Carrot or Celery Sticks	Adds crunch, fiber, and vitamins
Mozzarella + Hard-Boiled Egg	Packs protein with minimal prep

These pairings keep your blood sugar stable and prevent energy crashes between meals.

Need quick, protein-rich breakfast combos? Explore our High Protein Overnight Oats Recipe—easy to prep and great with a cheese stick on the side.

Creative Snack and Meal Ideas

You don’t have to eat mozzarella sticks the same way every day. Here are fun and nutritious ideas to switch things up:

• Wrap it in turkey or ham slices for a low-carb roll-up snack.
• Dice and toss into a salad for a cheesy protein upgrade.
• Melt it on whole-grain toast with tomato slices and oregano for a quick caprese-style snack.
• Add to a lunchbox with fruit and whole grain crackers for a kid-friendly bento-style lunch.
• Slice and stir into hot soup just before serving for a gooey protein boost.

These options add flavor and variety while helping you hit your protein goals in enjoyable ways.

For more balanced lunch ideas, check out our Cheap Meal Prep Ideas, which help you combine taste, nutrition, and convenience effortlessly.

Choosing the Best Cheese Stick for Your Nutrition Goals

Low-Fat vs Whole Milk Mozzarella Options

When you browse the cheese aisle, you’ll often see both low-fat (part-skim) and whole milk mozzarella cheese sticks. Both have similar protein content, but their calorie and fat levels differ.

Here’s how they compare:

Type	Calories	Protein	Total Fat	Saturated Fat
Part-Skim Mozzarella Stick	80	6–7g	6g	3.5g
Whole Milk Mozzarella Stick	90–95	6g	7–8g	4–5g
Low-Fat Mozzarella Stick	60	6g	3g	1.5g

Part-skim versions strike a good balance between taste, protein, and fat. If you’re trying to reduce fat intake, low-fat options are available, but they often sacrifice flavor and texture.

Whole milk mozzarella sticks may have more fat, but the extra richness can lead to better satisfaction and satiety—helping you avoid overeating later.

Want a full-day plan that balances taste and nutrition? Check out our Cheap Meal Prep Ideas, perfect for every dietary goal.

Reading Nutrition Labels for Smart Shopping

Choosing the best mozzarella cheese stick starts with reading the nutrition label. Don’t just look at the front of the package—flip it over and inspect the details.

Here’s what to look for:

• Protein: Aim for 6–7g per stick.
• Sodium: Keep it under 200mg if possible.
• Ingredients: Look for minimal ingredients—ideally just pasteurized milk, cultures, enzymes, and salt.
• Additives: Avoid products with artificial preservatives or flavorings.
• Organic/Non-GMO: If these are important to you, choose brands like Horizon Organic or Organic Valley.

Best Protein-Rich Mozzarella Stick Brands:

Brand	Protein	Standout Feature
Kraft	6g	Widely available, balanced flavor
Sargento	7g	Higher protein, bold flavor
Horizon Organic	6g	Organic, kid-friendly
Organic Valley	7g	Organic + grass-fed milk

If you’re looking for the best protein-to-calorie ratio, Sargento and Organic Valley lead the pack, especially for those focused on maximizing nutrient intake.

Want more snack upgrades? Explore our Healthy Breakfast Sausage Recipes for ideas that pair well with your favorite cheese stick.

FAQs About Protein in Mozzarella Cheese Sticks

How much protein is in a mozzarella string cheese stick?

A standard mozzarella string cheese stick contains about 6 to 7 grams of protein per 1-ounce (28g) serving. This makes it a reliable source of high-quality protein, especially for busy days when you need something quick and filling. Whether it’s organic or conventional, most string cheeses offer similar protein levels unless flavored or processed with added ingredients.

How much protein is in a single mozzarella stick?

If you’re asking about the breaded and fried kind of mozzarella stick (like those served as appetizers), the protein content can vary. A typical fried mozzarella stick (about 20–25g) contains 4 to 5 grams of protein, but also comes with more fat and calories due to the breading and oil.

On the other hand, a string-style cheese stick or individually packaged mozzarella stick will offer 6–7 grams of protein, with fewer calories and almost no carbs—making it a smarter everyday choice.

Want snack ideas with similar macros? Try our Banana Protein Pancakes Recipes, which are great for breakfast or post-workout refueling.

Are mozzarella sticks good for protein?

Yes, they’re a great protein snack for most people. Mozzarella cheese sticks are high in protein relative to their calorie count, especially the part-skim versions. They also contain complete protein, meaning they include all essential amino acids.

That said, portion control is important—especially if you’re choosing whole milk or fried versions, which add extra fat. When eaten in moderation, mozzarella sticks can support:

• Muscle maintenance and growth
• Satiety and hunger control
• Bone health (thanks to calcium and phosphorus)

How much protein is in a Kraft mozzarella stick?

Kraft mozzarella string cheese sticks contain 6 grams of protein per 1-ounce serving, which aligns with most national brands. These sticks are made with part-skim milk and offer a clean, mild flavor that kids and adults both enjoy.

Here’s the quick nutrition overview for Kraft’s mozzarella stick:

Nutrient	Amount (1 stick)
Protein	6g
Calories	80
Fat	6g
Sodium	210mg
Carbs	<1g

They’re easy to find, affordable, and deliver quality protein without unnecessary additives—making them a solid choice for your daily snack lineup.

Need ideas to balance high-protein snacks throughout your day? Our Cheap Meal Prep Ideas help you combine mozzarella sticks with whole foods for the perfect meal prep box.

Conclusion

Mozzarella cheese sticks aren’t just tasty—they’re a nutritionally smart snack, especially when it comes to protein. Whether you’re grabbing a quick bite between meetings, packing a lunchbox, or looking for a simple post-workout snack, mozzarella sticks provide 6 to 7 grams of high-quality protein per serving in a convenient, portable package.

You’ve learned that:

• String cheese and mozzarella sticks offer complete protein, with minimal carbs.
• Brands like Kraft, Sargento, and Organic Valley offer reliable options for every dietary preference.
• Pairing cheese sticks with fruits, whole grains, or nuts boosts their nutritional value and keeps you satisfied longer.
• They’re a smart addition to high-protein diets, supporting muscle health, satiety, and energy.

Just remember to check labels for sodium, fat content, and additives, especially if you’re managing specific health goals. And while fried mozzarella sticks are delicious, part-skim string cheese offers the most balanced nutritional profile for daily snacking.

Don’t miss our High Protein Overnight Oats Recipe or Healthy Breakfast Sausage Recipes if you’re building a full day of high-protein meals.

Mozzarella cheese sticks are more than a childhood favorite—they’re a versatile, protein-packed staple that deserves a place in any smart snacking strategy.

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