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Fried mozzarella stick Calories
Breaded, fried cheese snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Fried mozzarella stick (90 g) has 286 calories. That works out to 318 calories per 100 g. It contains 21.4 g of carbs, 13.1 g of protein, 16.4 g of fat and 1 g of fiber. Its 318.6 mg of Phosphorus covers 46% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Fried mozzarella stick Nutrition Facts
Selected: 3 piece (medium) · 90 g
286
KCAL / 90G
Carbs
21.4g
· 8% DV
Protein
13.1g
· 26% DV
Fat
16.4g
· 21% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 18% · Fat 52%
Fried mozzarella stick nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 286 kcal | |
| Total fat | 16.4 g | 21% |
| Saturated fat | 7.56 g | 38% |
| Trans fat | 0.27 g | |
| Sodium | 702 mg | 31% |
| Total carbohydrate | 21.4 g | 8% |
| Fiber | 1 g | 4% |
| Protein | 13.1 g | 26% |
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 3 Pieces of Fried mozzarella stick?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 286 kcal |
| 1 piece (small) | 28 g | 89 kcal |
| 2 piece (medium) | 56 g | 178 kcal |
| 1 serving (small) | 85 g | 270 kcal |
| 100 g | 100 g | 318 kcal |
| 4 piece (large) | 112 g | 356 kcal |
| 1 serving (medium) | 120 g | 382 kcal |
| 6 piece (jumbo) | 168 g | 534 kcal |
| 6 ounce (large) | 170 g | 541 kcal |
| 1 serving (large) | 180 g | 572 kcal |
Calculated from 318 calories per 100 g.
Frequently Asked Questions About Fried mozzarella stick
How do you make fried mozzarella sticks?
Fried mozzarella sticks are made by coating mozzarella pieces in flour, beaten egg, and breadcrumbs, then frying them until golden. Chill the coated sticks before cooking so the cheese is less likely to escape through the crust.
Why does cheese leak out of fried mozzarella sticks?
Cheese usually leaks from fried mozzarella sticks when the coating has gaps, the seams are not sealed, or the sticks are too warm before frying. Coat them evenly and chill them first to help the crust hold together.
Can you cook fried mozzarella sticks in an air fryer?
Yes, you can cook fried mozzarella sticks in an air fryer. Arrange them in a single layer and lightly oil the coating for better browning; check them as they cook, since overheated cheese can break through the crust.
What sauce goes best with fried mozzarella sticks?
Marinara is the classic dip for fried mozzarella sticks because its tangy tomato flavor balances the rich, melted cheese. Pizza sauce is a close alternative, and ranch is popular when you want a creamy dip.
Can you bake fried mozzarella sticks in the oven?
Yes, fried mozzarella sticks can be baked in the oven, though the coating may be less crisp than deep-fried. Place them in a single layer on a lined baking tray and cook until the crumb coating is golden.
Can you freeze fried mozzarella sticks?
Yes, fried mozzarella sticks can be frozen. For homemade sticks, freeze the breaded pieces in a single layer first, then transfer them to a sealed freezer bag; this keeps them from sticking together.
How long do fried mozzarella sticks keep in the fridge, and how should you reheat them?
Store leftover fried mozzarella sticks in a covered container in the refrigerator for 3–4 days. Reheat them in an oven or air fryer to bring back some crispness; a microwave tends to make the coating soft.
What kind of mozzarella is best for fried mozzarella sticks?
Low-moisture mozzarella is usually best for fried mozzarella sticks because it holds its shape and releases less water. Fresh mozzarella contains more moisture, which can soften the breading and make the cheese more likely to leak.
Are fried mozzarella sticks actually Italian?
Fried mozzarella sticks use Italian mozzarella, but the familiar breaded snack is generally associated with American restaurants rather than traditional Italian cooking. They are commonly served hot with a tomato-based dipping sauce.
Are fried mozzarella sticks unhealthy?
Fried mozzarella sticks are a rich, breaded cheese snack, so they are better treated as an occasional side or appetizer than an everyday staple. Baking or air-frying them can reduce the need for added frying oil.
Fried mozzarella stick Vitamins & Minerals
Vitamins
B12
0.95µg · 40% DV
B2
0.28mg · 22% DV
Vitamin A
176.4µg · 20% DV
Biotin
4.59µg · 15% DV
Minerals
Phosphorus
319mg · 46% DV
Calcium
455mg · 46% DV
Sodium
702mg · 31% DV
Selenium
17µg · 31% DV
Potassium ⭐
146mg · 4% DV
Fried mozzarella stick Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried mozzarella stick
To burn the 286 calories in 3 piece (medium) (90 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 Fried mozzarella stick?
A fried mozzarella stick is a piece of mozzarella coated in breadcrumbs and fried until crisp, a popular Italian-American appetizer. The shell turns golden and crunchy while the cheese inside becomes soft, stretchy and mildly savoury. In the United States it is commonly served as a bar snack or starter, often with marinara for dipping; elsewhere, it appears on casual restaurant and party menus as an easy-to-share bite. It provides protein from the cheese, but the breading and frying make it a richer snack than plain mozzarella. Pair it with a fresh salad or vegetables, or share a portion if you want a lighter snack.
How Nutritious Is Fried mozzarella stick?
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 Fried mozzarella stick 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 Fried mozzarella stick Contain Allergens?
Contains these allergens:
Which Diets Is Fried mozzarella stick 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
Fried mozzarella stick Fat Profile
SATURATED
7.56g
MONOUNSATURATED
4.59g
POLYUNSATURATED
2.07g
Omega 6:3 ratio 37.8:1
Above the ideal 4:1 (37.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.