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Mozzarella stick Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mozzarella stick (28 g) has 90 calories. That works out to 320 calories per 100 g. It contains 7.6 g of carbs, 3.6 g of protein, 5 g of fat and 0.3 g of fiber. Its 0.3 µg of B12 covers 14% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Mozzarella stick Nutrition Facts
Selected: 1 piece (medium) · 28 g
90
KCAL / 28G
Carbs
7.6g
· 3% DV
Protein
3.6g
· 7% DV
Fat
5g
· 6% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 16% · Fat 50%
Mozzarella stick nutrition facts table · 1 piece (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 2.41 g | 12% |
| Trans fat | 0.06 g | |
| Sodium | 182 mg | 8% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 0.3 g | 1% |
| Protein | 3.6 g | 7% |
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 Mozzarella stick?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 28 g | 90 kcal |
| 1 piece (small) | 20 g | 64 kcal |
| 1 piece (large) | 40 g | 128 kcal |
| 3 piece (small) | 60 g | 192 kcal |
| 1 serving (medium) | 85 g | 272 kcal |
| 100 g | 100 g | 320 kcal |
| 5 piece (large) | 140 g | 448 kcal |
| 1 pack (whole) | 200 g | 640 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Mozzarella stick
What are mozzarella sticks made of?
Mozzarella sticks are pieces of mozzarella coated in flour, beaten egg, and breadcrumbs, then cooked until crisp and melty. The coating seals in the cheese, while the mozzarella gives the snack its stretchy center.
How do you make mozzarella sticks from scratch?
To make mozzarella sticks from scratch, cut mozzarella into sticks, coat each piece in flour, egg, and breadcrumbs, then fry or bake it. Press the crumbs on firmly and chill the coated sticks first to help prevent leaks.
Can you cook frozen mozzarella sticks in an air fryer?
Yes, frozen mozzarella sticks can usually go straight into an air fryer without thawing. Arrange them in a single layer and follow the package directions if available; take them out as soon as the coating is crisp and the cheese starts to soften.
Why does the cheese leak out of mozzarella sticks?
Cheese leaks out of mozzarella sticks when the coating has gaps, the cheese gets too warm before cooking, or the sticks cook for too long. Seal the coating all around and keep the prepared sticks cold until they are ready to cook.
What sauce goes best with mozzarella sticks?
Marinara is the classic dip for mozzarella sticks because its tangy tomato flavor balances the rich, melted cheese. Ranch, garlic sauce, and spicy tomato sauce are also popular options.
Can you bake mozzarella sticks instead of frying them?
Yes, you can bake mozzarella sticks instead of frying them. They may not brown quite as deeply, so arrange them with space between each piece and lightly oil the crumb coating to help it crisp.
Where did mozzarella sticks originate?
Mozzarella sticks are a popular Italian-American appetizer, rather than a traditional Italian dish with one firmly established origin. They became widely associated with restaurant and bar menus in the United States, usually served with a tomato-based dipping sauce.
How do you reheat mozzarella sticks without making them soggy?
Reheat mozzarella sticks in an oven or air fryer to restore some crispness to the coating. A microwave warms them quickly but tends to soften the breading; remove the sticks once the cheese is hot so it does not spill out.
How should leftover mozzarella sticks be stored?
Let leftover mozzarella sticks cool, then refrigerate them in a covered container. Avoid sealing them while hot, since trapped steam softens the coating, and do not leave them sitting at room temperature for an extended time.
Are mozzarella sticks healthy?
Mozzarella sticks are a rich, breaded snack, and many packaged versions are ultra-processed. They can fit occasionally, but they are not a particularly light everyday choice; baking them at home can reduce the need for deep-frying.
Mozzarella stick Vitamins & Minerals
Vitamins
B12
0.34µg · 14% DV
B2
0.06mg · 5% DV
Biotin
1.4µg · 5% DV
Vitamin A
39.2µg · 4% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
134mg · 13% DV
Sodium
182mg · 8% DV
Zinc
0.59mg · 5% DV
Potassium ⭐
25mg · 1% DV
Mozzarella stick Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mozzarella stick
To burn the 90 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 Mozzarella stick?
A mozzarella stick is a piece of mozzarella coated in seasoned crumbs and usually fried until crisp outside and soft, stretchy inside. It is a familiar Italian-American-style appetiser, especially in the United States, and is now served in restaurants and cafés around the world. Marinara is a classic dip; ranch or other dipping sauces are also common. Serve them hot, while the cheese is still gooey.
The cheese provides some protein, but the crumb coating and frying make mozzarella sticks more energy-dense than plain cheese. They work well as a shared snack or starter; for a lighter plate, bake or air-fry them and pair with a fresh salad or vegetables.
How Nutritious Is Mozzarella stick?
Nutrient density
Low
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
Low
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 Mozzarella stick Processed?
NOVA 4
Ultra-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 Mozzarella stick Contain Allergens?
Contains these allergens:
Which Diets Is Mozzarella stick Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Mozzarella stick Fat Profile
SATURATED
2.41g
MONOUNSATURATED
1.46g
POLYUNSATURATED
0.31g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.