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String Cheese Calories
High in protein and calcium, popular snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of String Cheese (28 g) has 84 calories. That works out to 300 calories per 100 g. It contains 0.6 g of carbs, 6.2 g of protein, 6.2 g of fat and 0 g of fiber. Its 196 mg of Calcium covers 20% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
String Cheese Nutrition Facts
Selected: 1 piece (medium) · 28 g
84
KCAL / 28G
Carbs
0.6g
· 0% DV
Protein
6.2g
· 12% DV
Fat
6.2g
· 8% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 30% · Fat 67%
String Cheese nutrition facts table · 1 piece (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 3.92 g | 20% |
| Trans fat | 0.14 g | |
| Sodium | 196 mg | 9% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.2 g | 12% |
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 Medium String Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 28 g | 84 kcal |
| 1 slice (thin) | 15 g | 45 kcal |
| 1 piece (small) | 21 g | 63 kcal |
| 1 slice (thick) | 25 g | 75 kcal |
| 1 serving (medium) | 30 g | 90 kcal |
| 1 piece (large) | 40 g | 120 kcal |
| 1 serving (large) | 50 g | 150 kcal |
| 2 piece (double) | 56 g | 168 kcal |
| 100 g | 100 g | 300 kcal |
| 1 pack (whole) | 168 g | 504 kcal |
Calculated from 300 calories per 100 g.
Frequently Asked Questions About String Cheese
Is string cheese a healthy snack?
String cheese can be a useful snack because it provides protein and calcium in a portable portion. Its salt content varies by product, so pair it with fruit or vegetables if you want a more filling, balanced snack.
How is string cheese made?
String cheese is made from cheese curds that are heated and stretched until the proteins form long strands. The cheese is shaped into sticks or braids and may be salted; pulling it apart follows the grain created during stretching.
Is string cheese the same as mozzarella?
No, string cheese is not always mozzarella. Some versions are made from mozzarella, while others use a different pasta-filata cheese. String cheese describes the format and peelable texture, rather than one fixed cheese recipe.
Why does string cheese peel into strings?
String cheese peels into strings because heating and stretching align its milk proteins into long fibers. Pulling along those fibers separates the cheese into strands, while cutting across them gives a cleaner, less stringy bite.
Can you melt string cheese?
Yes, string cheese melts when heated and can work in a toastie, quesadilla, or other hot dish. Its stretchy texture may remain noticeable, so tear or chop it into small pieces for more even melting.
Does string cheese need to be refrigerated?
Yes, string cheese needs refrigeration unless its packaging specifically says it is shelf-stable. Keep it cold between servings and return individually wrapped sticks to the refrigerator promptly to preserve quality and reduce food-safety risks.
How long does string cheese last after opening?
Opened string cheese should stay refrigerated and be eaten by the date or within the period stated on its package. Keep individual sticks wrapped and place any opened outer pack in a sealed container to limit drying and contamination.
Can you freeze string cheese?
Yes, you can freeze string cheese, although thawing may make it less springy or more crumbly. Wrap it tightly before freezing and use thawed cheese in cooked dishes, where a change in texture is less noticeable.
Can dogs eat string cheese?
Dogs can have a small piece of string cheese as an occasional treat, but it is not a suitable everyday food. Dairy may upset some dogs’ stomachs, and the salt and fat make large portions a poor choice.
Is string cheese safe during pregnancy?
String cheese made with pasteurized milk is generally considered safe during pregnancy when it has been kept refrigerated and handled properly. Avoid versions made with unpasteurized milk, since they can carry bacteria that are especially risky during pregnancy.
String Cheese Vitamins & Minerals
Vitamins
B12
0.39µg · 16% DV
B2
0.1mg · 8% DV
Vitamin A
67.2µg · 7% DV
Biotin
0.56µg · 2% DV
Minerals
Calcium
196mg · 20% DV
Phosphorus
134mg · 19% DV
Sodium
196mg · 9% DV
Selenium
3.92µg · 7% DV
Potassium ⭐
20mg · 1% DV
String Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off String Cheese
To burn the 84 calories in 1 piece (medium) (28 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 String Cheese?
String Cheese is a twisted, strand-like cheese sold in sliced portions. It is commonly enjoyed as a quick snack, and its pull-apart texture makes it an easy addition to lunchboxes or a simple cheese board.
Its mild, milky flavour and chewy, fibrous bite work well on their own, with crackers, or alongside fresh vegetables. It is protein-rich, providing 22 g of protein per 100 g, and also contributes calcium. For a lighter snack, pair a modest portion with cucumber, tomatoes or fruit rather than serving it with a large amount of crackers.
How Nutritious Is String Cheese?
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 String Cheese 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 String Cheese Contain Allergens?
Contains these allergens:
Which Diets Is String Cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
String Cheese Fat Profile
SATURATED
3.92g
MONOUNSATURATED
1.68g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.