How Many Calories Are In 1 Cheese Stick? | Quick Snack Facts

Cheese Stick Calories At A Glance

Most single cheese sticks weigh about 28 grams (1 ounce). That standard size makes planning simple: part-skim mozzarella lands near 80 calories per stick, regular mozzarella string cheese averages around 90, and a cheddar stick comes in near 113. Protein sits in the 7–8 gram range, with carbs at 0–1 gram.

Cheese Type (28 g)	Calories	Protein
Part-skim mozzarella	80	8 g
Regular/string mozzarella	90	7 g
Cheddar stick	113	7 g

Those numbers come from large nutrition databases that draw on USDA FoodData Central and product labels. You can see the USDA-based mozzarella values and a typical string cheese listing that clock in near 80 and 90 calories per 28-gram stick. If your wrapper lists a smaller or larger weight, the total will scale with size.

Because a cheese stick is compact and portion-controlled, it fits neatly among low-calorie foods you can grab on the go—especially when you want protein without much sugar.

What Drives The Calories In A Cheese Stick

Milkfat And Moisture

More fat means more energy. Part-skim mozzarella has less milkfat and a bit more moisture than whole-milk versions, so its calorie count lands lower per ounce. Cheddar is drier and fattier, which pushes the number higher.

Type Of Cheese

Mozzarella sticks (the peelable string kind) are made from mozzarella that stretches. Cheddar and Jack don’t stretch the same way, but they’re sold in stick form too. Expect cheddar or Jack sticks to run a touch higher in calories than mozzarella.

Size And Label Variations

Not every stick is exactly 28 grams. Mini sticks are often ~21 grams; “jumbo” sticks can reach 42 grams or more. If you want a quick estimate, treat part-skim mozzarella as ~2.9 kcal per gram and cheddar as ~4.0 kcal per gram, then multiply by the weight printed on the label.

Breaded “Mozzarella Sticks” Are Different

Restaurant or freezer-aisle breaded mozzarella sticks are a different food altogether. The breading and frying oil add a lot more energy per piece. This article focuses on plain, single-serve cheese sticks.

How Many Calories In A Mozzarella Cheese Stick (1 Oz)?

A standard mozzarella cheese stick that weighs 28 grams usually lists 80–90 calories, depending on whether the milk is part-skim or whole-milk. You’ll also see about 7–8 grams of protein, minimal carbs, and around 5 grams of fat for part-skim versions.

Part-Skim Vs Whole-Milk

Part-skim mozzarella typically lists 80 calories with 8 grams of protein per 28-gram stick. Whole-milk or “regular” string cheese is often around 90 calories with 7 grams of protein for the same size. Labels vary by brand, but the range holds steady.

Cheddar Or Jack Sticks

Cheddar and Colby-Jack sticks usually land near 113 calories per ounce, with roughly 7 grams of protein. The higher fat content and lower moisture explain the bump compared with mozzarella.

Mini Sticks And Larger Sizes

Here’s a quick way to sanity-check any package size: multiply 80 by the portion in ounces for part-skim mozzarella, or multiply 113 by the portion in ounces for cheddar. In grams, use 2.9 kcal/g for part-skim mozzarella and 4.0 kcal/g for cheddar to get close.

Label-Smart Tips For Cheese Stick Lovers

Scan Serving Size First

Brands sometimes list nutrition per 21-gram mini stick, per 28-gram stick, or per 2-stick serving. Always match the listed serving size to what you’ll eat.

Check Sodium And Fat

Mozzarella tends to be friendlier on sodium than many aged cheeses. If you’re watching salt, compare brands and pick the option that lists the fewer milligrams per stick.

Pair For Satisfaction

For a fuller snack, add sliced apple, baby carrots, a handful of grapes, or a few whole-grain crackers. The carbs and fiber help the protein keep you satisfied longer.

Watch The Extras

Dip cups and crackers add energy fast. A couple of tablespoons of ranch or a stack of buttery crackers can turn a tidy snack into a mini-meal.

Cheese Stick Size Converter

Use this matrix to adjust the calorie count to the exact size in your hand. Values are rounded from the standard per-ounce numbers above.

Stick Size	Mozzarella Part-Skim (kcal)	Cheddar (kcal)
Mini stick: 21 g	60	85
Standard stick: 28 g	80	113
Large stick: 42 g	120	170

Ways To Keep Cheese Sticks In Your Plan

Quick Breakfast Or Snack

Pair a stick with fruit or a small yogurt for a balanced start. Protein plus fiber helps steady hunger midday.

Post-Workout Bite

Seven to eight grams of protein per stick makes it an easy add-on after a light session. Add a banana or toast if you need carbs for recovery.

Low-Carb Friendly

With 0–1 gram of carbs per stick, mozzarella works well when you’re aiming to trim carbs without losing flavor or protein.

Travel-Ready

Wrapped sticks hold up in a lunchbox with an ice pack. They’re tidy, portion-controlled, and don’t need prep.

Nutrition Notes And Sourcing

USDA-linked databases list part-skim mozzarella at about 80 calories with 8 grams of protein per 28-gram stick and string cheese entries at about 90 calories with 7 grams of protein. Cheddar per-ounce values cluster around 113 calories. When you see a slightly different number on a wrapper, it’s usually down to milkfat, moisture, or stick weight.

If you want to dig into the reference entries, the part-skim mozzarella page and the string cheese entry show typical per-stick values compiled from labels and USDA sources. For cheddar, 28 grams averages about 113 calories in standard references.

Practical Takeaways

• Most 28-gram mozzarella sticks carry 80–90 calories; cheddar sticks land near 113.
• Protein usually ranges 7–8 grams, with carbs at 0–1 gram.
• Smaller 21-gram mini sticks trim the total to ~60–85 calories depending on type.
• Choose part-skim mozzarella for the lightest option; pick cheddar when you want a fuller taste and don’t mind extra calories.
• Scale the calories by weight when a brand uses a nonstandard stick size.

Want a deeper plan, set your daily calorie needs and fit snacks around that number.