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High-protein, salty, fatty cheese snack with pepper seasoning
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 3.4 g | 17% |
| Trans fat | 0.16 g | |
| Sodium | 190 mg | 8% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0.1 g | 0% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 72 kcal |
| 1 piece (small) | 12 g | 43 kcal |
| 1 serving (small) | 25 g | 90 kcal |
| 1 piece (large) | 30 g | 108 kcal |
| 2 piece (double) | 40 g | 144 kcal |
| 1 serving (medium) | 50 g | 180 kcal |
| 3 piece (triple) | 60 g | 216 kcal |
| 1 serving (large) | 75 g | 270 kcal |
| 100 g | 100 g | 360 kcal |
Calculated from 360 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 72 calories in 1 piece (medium) (20 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.
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.
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.
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.
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.
Contains these allergens:
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
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.