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Air-fried cheese sticks Calories
Breaded cheese cooked in an air fryer; nutrition varies with the cheese and coating used.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Air-fried cheese sticks has 303 calories. It contains 23 g of carbs, 17 g of protein, 16 g of fat and 1.2 g of fiber. Its 350 mg of Phosphorus covers 50% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Air-fried cheese sticks Nutrition Facts
Selected: 100 g
303
KCAL / 100G
Carbs
23g
· 8% DV
Protein
17g
· 34% DV
Fat
16g
· 21% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 22% · Fat 48%
Air-fried cheese sticks nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 303 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 7.2 g | 36% |
| Trans fat | 0.35 g | |
| Sodium | 680 mg | 30% |
| Total carbohydrate | 23 g | 8% |
| Fiber | 1.2 g | 4% |
| Protein | 17 g | 34% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Air-fried cheese sticks?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 303 kcal |
| 1 piece (small) | 25 g | 76 kcal |
| 1 ounce (small) | 28 g | 85 kcal |
| 2 piece (small) | 50 g | 152 kcal |
| 3 piece (medium) | 75 g | 227 kcal |
| 100 g | 100 g | 303 kcal |
| 4 piece (medium) | 100 g | 303 kcal |
| 5 piece (large) | 125 g | 379 kcal |
| 6 piece (large) | 150 g | 455 kcal |
Calculated from 303 calories per 100 g.
Frequently Asked Questions About Air-fried cheese sticks
How do you make Air-fried cheese sticks at home?
Make Air-fried cheese sticks by coating cheese pieces in flour, beaten egg, and breadcrumbs, then air-frying until the coating is golden. Press the crumbs on firmly and chill the coated sticks before cooking to help keep the melted cheese inside.
What cheese works best for Air-fried cheese sticks?
Low-moisture mozzarella is the classic choice for Air-fried cheese sticks because it melts into stretchy strands without releasing as much moisture as fresh mozzarella. Cheese sticks or firm cheese cut into batons can also work if fully coated.
Can you cook frozen Air-fried cheese sticks without thawing them?
Yes, cook frozen Air-fried cheese sticks straight from the freezer in most cases. Thawing can make the cheese melt before the coating crisps; follow the package’s air-fryer directions and arrange the sticks in a single layer.
Why does cheese leak out of Air-fried cheese sticks?
Cheese usually leaks out of Air-fried cheese sticks when they cook too long, have gaps in the coating, or were thawed before cooking. Remove them as soon as the coating is crisp and the cheese begins to soften, before the sticks split open.
How do you stop the breading falling off Air-fried cheese sticks?
To keep the breading on Air-fried cheese sticks, coat dry cheese in flour before dipping it in egg and breadcrumbs. Press the crumbs onto every side, then chill the coated sticks so the layers firm up before they go into the air fryer.
What temperature and cooking time do Air-fried cheese sticks need?
The right temperature and cooking time for Air-fried cheese sticks depend on whether they are frozen or homemade and on your appliance. Use the package directions for frozen sticks; cook homemade ones until golden, checking early so the cheese does not burst through.
What dipping sauces go with Air-fried cheese sticks?
Marinara is the classic dip for Air-fried cheese sticks, while ranch, garlic sauce, and spicy tomato sauce are popular alternatives. Serve them while hot, when the cheese is still soft and stretchy.
How should you store leftover Air-fried cheese sticks?
Store leftover Air-fried cheese sticks in a covered container in the refrigerator and eat them within a few days. The coating softens in storage, so reheat the sticks rather than serving them cold if you want a crisp exterior.
How do you reheat Air-fried cheese sticks so they stay crisp?
Reheat Air-fried cheese sticks in the air fryer to crisp the coating again. A microwave warms them but leaves the breading soft; heat the sticks in a single layer and take them out before the cheese starts leaking.
Are Air-fried cheese sticks healthier than deep-fried cheese sticks?
Air-fried cheese sticks are usually made with less added oil than deep-fried cheese sticks. They still contain breaded cheese, so air-frying changes the cooking method rather than removing the ingredients that make this a rich snack.
Air-fried cheese sticks Vitamins & Minerals
Vitamins
B12
1.1µg · 46% DV
B2
0.28mg · 22% DV
B1
0.18mg · 15% DV
Vitamin A
110µg · 12% DV
Minerals
Phosphorus
350mg · 50% DV
Calcium
470mg · 47% DV
Sodium
680mg · 30% DV
Selenium
15µg · 27% DV
Potassium ⭐
190mg · 6% DV
Air-fried cheese sticks Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air-fried cheese sticks
To burn the 303 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Air-fried cheese sticks?
Air-fried cheese sticks are strips of cheese coated in breadcrumbs and cooked in an air fryer. They bring the familiar crisp coating and soft, melty centre of fried cheese into an easy home snack, with the exact result depending on the cheese and coating. Serve them hot, while the middle is still stretchy.
They work as a party appetiser, a casual snack or a side with a simple salad, and are often paired with tomato sauce or another dip. The cheese makes them a source of protein: a 100 g serving has 17 g. For a lighter plate, keep the breadcrumb coating fairly thin and serve a few sticks alongside vegetables.
How Nutritious Is Air-fried cheese sticks?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Air-fried cheese sticks Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Air-fried cheese sticks Contain Allergens?
Contains these allergens:
Which Diets Is Air-fried cheese sticks Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Air-fried cheese sticks Fat Profile
SATURATED
7.2g
MONOUNSATURATED
4.8g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 10.4:1
Above the ideal 4:1 (10.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.