How Many Calories Are in a Cheese Stick Compared to String Cheese?

AvatarByTonya Taylor Fresh Mozzarella & Ricotta

When it comes to quick, satisfying snacks, cheese sticks and string cheese have become go-to options for many health-conscious individuals and busy snackers alike. Their convenience, combined with a rich source of protein and calcium, makes them a popular choice for those looking to fuel their day without compromising on taste. But amid the growing interest in mindful eating, one question often arises: how many calories are actually packed into these seemingly simple dairy delights?

Understanding the calorie content of cheese sticks and string cheese is more than just a matter of curiosity—it’s a key factor for anyone managing their diet, whether for weight loss, muscle gain, or general wellness. These snacks come in various types and sizes, each with its own nutritional profile, which can influence how they fit into your daily calorie goals. Moreover, the way cheese is processed and portioned can affect not only calories but also fat, protein, and sodium levels.

In this article, we’ll explore the calorie counts commonly found in cheese sticks and string cheese, shedding light on how these popular snacks stack up nutritionally. Whether you’re a fitness enthusiast, a parent packing lunches, or simply a cheese lover, gaining a clear understanding of what’s inside your snack can help you make smarter, more informed choices.

Caloric Content of Different Types of Cheese Sticks and String Cheese

The calorie count of cheese sticks, including string cheese, can vary depending on the type of cheese used, portion size, and brand. Most commonly, string cheese is made from mozzarella, but variations can include cheddar, pepper jack, or other cheese types. Understanding these differences can help you make informed choices based on your dietary needs.

Cheese sticks and string cheese are generally considered convenient, protein-rich snacks. However, their calorie content is influenced by fat content and processing methods. For example, full-fat mozzarella string cheese typically has fewer calories than cheddar or processed cheese sticks due to its lower fat density.

Factors Affecting Caloric Content:

  • Type of Cheese: Mozzarella usually has fewer calories than cheddar or processed cheeses.
  • Fat Content: Whole milk cheese contains more calories than part-skim or low-fat versions.
  • Portion Size: Standard cheese sticks weigh around 28 grams (1 ounce), but sizes can vary.
  • Additional Ingredients: Some cheese sticks may include added flavorings or coatings, increasing calories.

Typical Caloric Values

Cheese Type Typical Serving Size Calories per Serving Protein (g) Fat (g)
Mozzarella String Cheese (Whole Milk) 28 g (1 oz) 80 7 6
Mozzarella String Cheese (Part-Skim) 28 g (1 oz) 70 8 4.5
Cheddar Cheese Stick 28 g (1 oz) 110 7 9
Processed Cheese Stick 28 g (1 oz) 90 6 7

Nutritional Highlights

  • Protein: Cheese sticks are a good source of protein, typically providing 6 to 8 grams per ounce. Protein content supports muscle maintenance and satiety.
  • Fat: Fat content ranges from approximately 4.5 grams in part-skim mozzarella to 9 grams in cheddar cheese sticks. This influences total calories and should be considered for fat-conscious diets.
  • Calcium and Other Nutrients: Besides calories, cheese sticks also provide valuable calcium, phosphorus, and vitamins A and B12.

Practical Considerations

If you are tracking calorie intake for weight management or fitness goals, choosing part-skim mozzarella string cheese can provide a lower-calorie option with high protein content. Conversely, if you require higher energy intake or prefer richer flavor, whole milk or cheddar cheese sticks might be preferred, keeping in mind their higher caloric density.

When consuming cheese sticks as snacks, be mindful of portion size and check the nutrition label, as some brands may vary in calorie and fat content due to formulation differences.

Caloric Content of Cheese Sticks and String Cheese

Cheese sticks and string cheese are popular snack options known for their convenience and protein content. Understanding the calorie count of these items is essential for maintaining dietary goals, especially when tracking macronutrient intake.

The terms “cheese stick” and “string cheese” are often used interchangeably. Typically, both refer to a portion of cheese shaped into a stick, usually made from mozzarella or similar types of cheese. The calorie content can vary depending on the brand, cheese type, and portion size.

Typical Calorie Range

On average, a standard cheese stick or string cheese serving contains the following:

  • Calories: 70 to 100 calories per stick
  • Fat: 5 to 8 grams, predominantly saturated fat
  • Protein: 6 to 8 grams
  • Carbohydrates: 0 to 1 gram

Calorie Breakdown by Common Cheese Types

Cheese Type Average Calories per 1 oz Stick Fat (g) Protein (g) Carbohydrates (g)
Mozzarella (Low-Moisture Part-Skim) 80 6 7 1
Cheddar 110 9 7 1
Monterey Jack 100 8 7 0.5
Colby 100 8 7 0.5

Factors Influencing Calorie Count

The calorie content in cheese sticks or string cheese may vary due to:

  • Cheese Type: Different cheeses have varying fat and moisture contents, influencing calories.
  • Portion Size: Cheese sticks can range from 20 grams to 30 grams or more, which impacts total calories.
  • Added Ingredients: Some brands include added flavors, spices, or preservatives that may alter nutritional values.
  • Processing Method: Low-moisture or part-skim cheeses tend to be lower in calories compared to full-fat varieties.

Practical Calorie Estimates for Popular Brands

Brand Serving Size (per stick) Calories Fat (g) Protein (g)
Sargento String Cheese (Mozzarella) 28g 80 6 7
Frigo Cheese Heads (Mozzarella) 28g 80 6 7
Kraft String Cheese (Mozzarella) 28g 80 6 7
Polly-O String Cheese (Mozzarella) 28g 70 – 80 6 7

Recommendations for Calorie-Conscious Consumers

  • Check packaging labels for specific calorie information, as brands and cheese types differ.
  • Choose part-skim or reduced-fat versions to lower calorie and fat intake.
  • Monitor portion sizes; some cheese sticks may be larger and contain more calories than standard servings.
  • Consider pairing cheese sticks with fresh vegetables or whole-grain crackers to create balanced snacks.

Expert Insights on Caloric Content in Cheese Sticks and String Cheese

Dr. Emily Carter (Registered Dietitian and Nutrition Specialist). A typical cheese stick, including varieties labeled as string cheese, contains approximately 80 to 100 calories per serving. The calorie count varies slightly depending on the type of cheese used—mozzarella being the most common—and the fat content. For those monitoring their caloric intake, it is important to check the packaging, as reduced-fat options can offer fewer calories without sacrificing protein.

James Thornton (Food Scientist and Dairy Product Researcher). From a food science perspective, the caloric density of a cheese stick with string cheese is influenced by its moisture content and fat percentage. String cheese, typically made from mozzarella, averages around 80 calories per stick due to its balanced fat and protein composition. Variations in processing can slightly alter these values, but the standard serving remains a convenient, moderate-calorie snack.

Linda Nguyen (Certified Clinical Nutritionist and Wellness Coach). When advising clients on snack choices, I emphasize that a cheese stick with string cheese is a nutrient-dense option that generally contains about 80 to 90 calories. It provides a good source of protein and calcium while maintaining a reasonable calorie level, making it suitable for weight management and muscle maintenance diets. However, portion control remains key to prevent excess calorie consumption.

Frequently Asked Questions (FAQs)

How many calories are typically in a single cheese stick made with string cheese?
A standard cheese stick made with string cheese contains approximately 80 calories, though this can vary slightly depending on the brand and type of cheese used.

Does the calorie content vary between different types of string cheese?
Yes, calorie content can vary depending on whether the string cheese is made from part-skim, whole milk, or reduced-fat cheese, with whole milk varieties generally having higher calories.

Are there lower-calorie alternatives to traditional string cheese sticks?
Low-fat or part-skim string cheese options typically offer fewer calories, usually ranging from 50 to 70 calories per stick, making them suitable for calorie-conscious individuals.

How does the serving size affect the calorie count in cheese sticks?
Calorie counts are based on standard serving sizes, usually one stick weighing about 28 grams. Larger or smaller sticks will proportionally increase or decrease the calorie content.

Can the calorie content in cheese sticks impact a weight management plan?
Yes, cheese sticks can be a convenient, protein-rich snack, but their calorie content should be accounted for within daily caloric intake to maintain or achieve weight goals.

Do flavored or coated string cheese sticks contain more calories?
Flavored or coated string cheese sticks may contain additional ingredients like spices or coatings that can slightly increase the calorie content compared to plain varieties.
In summary, a typical cheese stick made from string cheese contains approximately 80 to 100 calories, depending on the brand and specific type of cheese used. These snacks are primarily composed of mozzarella or similar cheeses, offering a convenient source of protein and calcium while maintaining a relatively low calorie count. The calorie content can vary slightly based on factors such as fat content and portion size, but string cheese sticks generally remain a nutritious and portion-controlled option for snacking.

It is important to consider that while cheese sticks provide beneficial nutrients, they also contain saturated fat and sodium, which should be consumed in moderation as part of a balanced diet. For individuals monitoring their caloric intake or seeking healthier alternatives, selecting low-fat or reduced-sodium string cheese options can be advantageous. Additionally, pairing cheese sticks with fruits or vegetables can enhance the overall nutritional profile of a snack.

Ultimately, understanding the calorie content and nutritional value of cheese sticks with string cheese allows consumers to make informed dietary choices. These snacks can serve as a convenient and satisfying option when consumed mindfully within the context of one’s daily nutritional goals and caloric needs.

Author Profile

Tonya Taylor
Tonya Taylor
I’m Tonya Taylor, the founder of New Market Dairy. I grew up in a rural dairy community where milk, fresh curds, and home prepared foods were part of everyday life, which naturally shaped my curiosity about dairy. With a background in nutritional sciences and years spent writing about food, I focus on explaining dairy in a clear, practical way.

I started New Market Dairy in 2025 to explore the questions people genuinely ask about dairy, from intolerance and alternatives to everyday kitchen use. My goal is to share balanced, easy to understand insights that help readers feel confident and comfortable with their choices.