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Slender, pale cream-colored cheese sticks are arranged on a plate, with tiny black pepper flecks visible across their smooth surfaces.
●Low GI
💪High Protein

Pepper cheese sticks Calories

High-protein, salty, fatty cheese snack with pepper seasoning

CALORIES · 100 G

360kcal

GI

27low

POTASSIUM · 100 G

110mg

FIBER · 100 G

0.4g

Quick answer

1 piece (medium) of Pepper cheese sticks (20 g) has 72 calories. That works out to 360 calories per 100 g. It contains 0.6 g of carbs, 4.8 g of protein, 5.6 g of fat and 0.1 g of fiber. Its 140 mg of Calcium covers 14% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.

Pepper cheese sticks Nutrition Facts

Selected: 1 piece (medium) · 20 g

72

KCAL / 20G

Carbs

0.6g

· 0% DV

Protein

4.8g

· 10% DV

Fat

5.6g

· 7% DV

Fiber

0.1g

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 3% · Protein 27% · Fat 70%

Pepper cheese sticks nutrition facts table · 1 piece (medium) (20 g)

NutrientAmount% DV
Calories72 kcal
Total fat5.6 g7%
Saturated fat3.4 g17%
Trans fat0.16 g
Sodium190 mg8%
Total carbohydrate0.6 g0%
Fiber0.1 g0%
Protein4.8 g10%

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 Pepper cheese sticks?

ServingAmountCalories
1 piece (medium)20 g72 kcal
1 piece (small)12 g43 kcal
1 serving (small)25 g90 kcal
1 piece (large)30 g108 kcal
2 piece (double)40 g144 kcal
1 serving (medium)50 g180 kcal
3 piece (triple)60 g216 kcal
1 serving (large)75 g270 kcal
100 g100 g360 kcal

Calculated from 360 calories per 100 g.

Frequently Asked Questions About Pepper cheese sticks

What are pepper cheese sticks made from?

Pepper cheese sticks are cheese shaped into sticks and seasoned with pepper. The type of cheese and the seasoning can vary between products, so their firmness, flavor, and melting behavior are not always the same.

Are pepper cheese sticks the same as pepper jack cheese?

No, not necessarily. Pepper jack is a specific cheese with peppers mixed into it, while pepper cheese sticks may use a different cheese and simply have pepper seasoning. The name alone does not tell you which cheese forms the base.

Do pepper cheese sticks taste spicy?

Not always. Some use black pepper, which tastes sharp without being very hot; others may include hotter peppers. The level of heat depends on the seasoning, so try a small piece if you are sensitive to spice.

How do you serve pepper cheese sticks?

Serve pepper cheese sticks as a snack on their own or alongside crackers, bread, and fresh vegetables. Their peppery flavor also works well on a cheese board, especially with mild accompaniments that balance the seasoning.

Can you cook with pepper cheese sticks?

Yes. Cut pepper cheese sticks into smaller pieces and add them to toast, sandwiches, or a dish going into the oven. Their flavor carries through when heated, though the way they melt depends on the cheese used.

How should you store pepper cheese sticks after opening?

Keep pepper cheese sticks refrigerated in a sealed container after opening. If you notice an unusual smell, visible mold, or a change in appearance, discard them rather than tasting them to check.

Can you freeze pepper cheese sticks?

Yes, but freezing may make pepper cheese sticks crumbly or alter their texture once thawed. They are usually more enjoyable after thawing in a cooked dish, such as a toasted sandwich, than eaten cold.

Are pepper cheese sticks good for kids?

They can be a convenient snack for children, but their peppery flavor and saltiness may not suit every child. For young children, cut the sticks into age-appropriate pieces to reduce choking risk.

Are pepper cheese sticks a healthy snack?

They can be a filling snack because they provide protein, but they are also relatively high in fat and salt. Pairing a portion with fruit or vegetables adds variety without making the snack depend on cheese alone.

Can pepper cheese sticks go on a cheese board?

Yes. Their stick shape makes pepper cheese sticks easy to arrange on a cheese board, and their seasoning adds a sharper option next to mild cheeses, fruit, crackers, or bread.

Pepper cheese sticks Vitamins & Minerals

Vitamins

B12

0.24µg · 10% DV

Vitamin A

52µg · 6% DV

B2

0.06mg · 5% DV

Biotin

0.6µg · 2% DV

Minerals

Calcium

140mg · 14% DV

Phosphorus

96mg · 14% DV

Sodium

190mg · 8% DV

Zinc

0.64mg · 6% DV

Potassium ⭐

22mg · 1% DV

Pepper cheese sticks Glycemic Index

GLYCEMIC INDEX

27
Low
0 Low5570100

GLYCEMIC LOAD

0.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pepper cheese sticks

To burn the 72 calories in 1 piece (medium) (20 g):

🚶

18min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Pepper cheese sticks?

Pepper cheese sticks are cheese shaped into convenient sticks and seasoned with pepper. The type of cheese and the strength of the seasoning vary by product, so the flavour may be gently peppery or quite spicy. Their ready-to-serve shape makes them easy to add to a snack plate without slicing.

Enjoy them as a savoury snack, or serve them with crackers, fresh vegetables or fruit on a cheese board. They also work well alongside a drink when you want something salty and substantial. These sticks are rich in protein and fat, with very little carbohydrate; a 20 g piece makes a handy small portion. For a lighter plate, pair one with crisp vegetables rather than other salty snacks.

How Nutritious Is Pepper cheese sticks?

Nutrient density

Medium

58/ 100

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

36/ 100

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 Pepper 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 Pepper cheese sticks Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Pepper cheese sticks Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Pepper cheese sticks Fat Profile

SATURATED

3.4g

MONOUNSATURATED

1.6g

POLYUNSATURATED

0.18g

⚖️

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.