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Parmesan Cheese Stick Calories
Crunchy parmesan cheese stick, rich in protein and calcium, popular as a snack.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Parmesan Cheese Stick (30 g) has 126 calories. That works out to 420 calories per 100 g. It contains 11.4 g of carbs, 4.8 g of protein, 6.6 g of fat and 0.8 g of fiber. Its 156 mg of Calcium covers 16% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Parmesan Cheese Stick Nutrition Facts
Selected: 1 piece (medium) · 30 g
126
KCAL / 30G
Carbs
11.4g
· 4% DV
Protein
4.8g
· 10% DV
Fat
6.6g
· 8% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 15% · Fat 48%
Parmesan Cheese Stick nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 3.45 g | 17% |
| Trans fat | 0.03 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 11.4 g | 4% |
| Fiber | 0.8 g | 3% |
| Protein | 4.8 g | 10% |
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 Parmesan Cheese Stick?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 126 kcal |
| 1 piece (mini) | 15 g | 63 kcal |
| 1 piece (thin) | 18 g | 76 kcal |
| 1 piece (small) | 20 g | 84 kcal |
| 1 piece (thick) | 40 g | 168 kcal |
| 1 piece (large) | 45 g | 189 kcal |
| 2 piece (double) | 60 g | 252 kcal |
| 3 piece (triple) | 90 g | 378 kcal |
| 100 g | 100 g | 420 kcal |
| 1 pack (jumbo) | 120 g | 504 kcal |
Calculated from 420 calories per 100 g.
Frequently Asked Questions About Parmesan Cheese Stick
What is a Parmesan cheese stick?
A Parmesan cheese stick is a crisp, stick-shaped snack made with dough and Parmesan cheese or Parmesan flavoring. Packaged versions are ready to eat, while recipes vary in their ingredients and in how strongly the cheese comes through.
Do Parmesan cheese sticks contain real Parmesan?
Some Parmesan cheese sticks use real Parmesan, while others may use a different cheese or cheese seasoning. The name alone does not confirm the ingredients, so check the ingredient list for Parmesan cheese rather than relying on the flavor description.
How do you make Parmesan cheese sticks at home?
You can make Parmesan cheese sticks by mixing grated Parmesan into a simple dough, shaping it into thin sticks, and baking until crisp and golden. Keep the sticks evenly sized so they cook at a similar rate, and let them cool before serving.
Why do Parmesan cheese sticks go soft?
Parmesan cheese sticks usually go soft when they absorb moisture from the air or are left exposed after opening. Store them in an airtight container in a dry place, and avoid keeping them beside steaming food or in a humid area.
Do Parmesan cheese sticks need to be refrigerated?
No, most shelf-stable packaged Parmesan cheese sticks do not need refrigeration before opening. Follow the package directions, and keep opened sticks sealed in a cool, dry place; refrigerating a crunchy snack can expose it to moisture and dull its texture.
Can you freeze Parmesan cheese sticks?
You can freeze Parmesan cheese sticks, but it is usually not worthwhile because thawing can make them lose their crisp texture. Store them sealed in a dry cupboard instead, and use opened sticks while they still taste fresh and crunchy.
Are Parmesan cheese sticks the same as Parmesan breadsticks?
Not always: Parmesan cheese sticks can refer to different crunchy snacks, whereas Parmesan breadsticks are typically baked dough flavored with Parmesan. Recipes and packaged products vary, so compare the ingredients and texture rather than assuming the names mean the same thing.
What dip goes well with Parmesan cheese sticks?
Tomato-based dip, marinara, or a mild yogurt dip pairs well with Parmesan cheese sticks. Serve the dip on the side instead of coating the sticks, so they stay crunchy while you eat them.
Are Parmesan cheese sticks baked or fried?
Many Parmesan cheese sticks are baked, but the method depends on the recipe or product. For a homemade batch, baking gives the sticks a crisp finish without frying; packaged products may describe their preparation on the label.
Are Parmesan cheese sticks a good snack for kids?
Parmesan cheese sticks can be a convenient snack for children who can safely manage crunchy foods, but they may be salty and can be hard or brittle. Offer an age-appropriate portion and supervise young children while they eat.
Parmesan Cheese Stick Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
B2
0.11mg · 8% DV
Vitamin A
66µg · 7% DV
B3
0.63mg · 4% DV
Minerals
Calcium
156mg · 16% DV
Phosphorus
96mg · 14% DV
Sodium
270mg · 12% DV
Zinc
0.75mg · 7% DV
Potassium ⭐
54mg · 2% DV
Parmesan Cheese Stick Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Parmesan Cheese Stick
To burn the 126 calories in 1 piece (medium) (30 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 Parmesan Cheese Stick?
A Parmesan Cheese Stick is a savoury, crunchy snack made from dough flavoured with Parmesan, an aged Italian cheese. Depending on the recipe, the cheese may be mixed into the dough or sprinkled over it before baking. The result is a crisp stick with a distinct, salty cheese flavour.
It works well as a nibble with tea or coffee, alongside soup, or as part of a snack board; in Turkey, it can also sit neatly beside olives and other cheeses. It provides protein, but also has a substantial amount of fat and carbohydrate, making it energy-dense: 100 g contains 420 kcal. For a lighter snack, serve a few sticks with fresh vegetables rather than making them the centre of the plate.
How Nutritious Is Parmesan Cheese 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 Parmesan Cheese 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 Parmesan Cheese Stick Contain Allergens?
Contains these allergens:
Which Diets Is Parmesan Cheese Stick 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
Parmesan Cheese Stick Fat Profile
SATURATED
3.45g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.