Calories in String Cheese: Complete Nutrition Facts & Serving Guide
A single 28-gram stick of mozzarella string cheese contains 80 calories, making it one of the most straightforward snacks to track for calorie-conscious consumers. String cheese has become a dietary staple for millions of Americans seeking quick, portable protein sources, yet the nutritional breakdown varies considerably depending on brand, production method, and fat content.
Last verified: April 2026
Executive Summary
| String Cheese Type | Serving Size (g) | Calories | Protein (g) | Fat (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Whole Milk Mozzarella | 28 | 80 | 7 | 6 | 1 | 190 |
| Low-Fat Mozzarella | 28 | 70 | 7 | 4.5 | 1 | 200 |
| Fat-Free Mozzarella | 28 | 50 | 8 | 0.5 | 1 | 210 |
| Provolone String | 28 | 98 | 7 | 8 | 1 | 245 |
| Cheddar String | 28 | 110 | 7 | 9 | 0 | 180 |
| Colby Jack String | 28 | 105 | 7 | 8.5 | 0 | 170 |
| String Cheese Snack Pack (Two 28g sticks) | 56 | 160 | 14 | 12 | 2 | 380 |
Caloric Content Analysis by Cheese Type
The calorie variations in string cheese products stem directly from fat content percentages. Whole milk varieties pack roughly 80 calories per stick because they contain approximately 6 grams of total fat. Switching to low-fat alternatives reduces that to 70 calories by cutting fat content to 4.5 grams. Fat-free versions drop further to 50 calories, though manufacturers often add starches or gums to maintain the characteristic stringy texture, slightly increasing carbohydrate content from 1 gram to occasionally 2 grams per serving.
Brand-specific differences matter considerably. Polly-O string cheese, one of the largest producers in the United States, reports 80 calories for whole milk mozzarella. Frigo, another major competitor, matches that figure. Horizon Organic’s grass-fed mozzarella sticks contain 110 calories per 38-gram stick due to the higher milk solids concentration. Comparing two identical-weight products can sometimes reveal 15 to 30 calorie discrepancies depending on moisture content and milk source.
The relationship between string cheese calories and macronutrient distribution remains relatively consistent across brands. Protein content hovers at 7 grams per 28-gram stick regardless of fat level, meaning manufacturers maintain milk solids while removing or reducing fat. This makes string cheese particularly efficient for high-protein snacking. Someone consuming two sticks gets 14 grams of protein for just 160 calories in the case of whole milk mozzarella.
Sodium levels present a more complex picture. Whole milk mozzarella string cheese averages 190 milligrams of sodium per stick, representing about 8 percent of the daily 2,300-milligram limit recommended by the FDA. Some brands exceed 200 milligrams, while others stay closer to 160 milligrams. This variation doesn’t directly correlate with calorie differences but rather reflects salt preservation techniques and added ingredients.
Smoked varieties typically add 5 to 10 calories compared to plain mozzarella sticks because smoking requires minimal additional ingredients. The calorie difference comes from slight variations in oil absorption during smoking rather than from the smoking process itself. Flavored varieties containing jalapeño pieces or other additions occasionally reach 85 calories per stick.
Nutritional Breakdown of Standard String Cheese
| Nutrient | Per 28g Serving | % Daily Value (2,000 cal diet) | Notes |
|---|---|---|---|
| Calories | 80 | 4% | Based on whole milk mozzarella |
| Total Fat | 6g | 8% | Includes 3.7g saturated fat |
| Saturated Fat | 3.7g | 19% | Derived from milk source |
| Trans Fat | 0.2g | N/A | Naturally occurring |
| Cholesterol | 20mg | 7% | Standard for whole milk cheese |
| Sodium | 190mg | 8% | Salt for preservation and flavor |
| Total Carbohydrate | 1g | 0% | Includes 0g fiber, 0g sugar |
| Protein | 7g | 14% | Complete protein source |
| Calcium | 200mg | 15% | Bioavailable form from dairy |
| Vitamin A | 90 IU | 2% | From milk fat |
One stick of standard string cheese provides a complete protein containing all nine essential amino acids. The 7-gram protein content rivals some protein bars marketed specifically for muscle building, yet string cheese delivers this protein in a minimally processed format without added sugars. The amino acid profile includes 1.2 grams of leucine, the branched-chain amino acid most critical for muscle protein synthesis.
Calcium content reaches 200 milligrams per stick, delivering 15 percent of the recommended daily intake in a single serving. This calcium exists in a highly absorbable form because the dairy milk source contains lactose, which enhances mineral absorption in the digestive tract. Studies tracking calcium absorption from dairy products show absorption rates of 32 to 33 percent compared to 20 to 21 percent from plant-based calcium sources.
The fat composition of string cheese raises valid nutritional considerations. Of the 6 grams of total fat in whole milk mozzarella, approximately 3.7 grams are saturated fat. While saturated fat consumption remains debated in nutrition science, the American Heart Association recommends limiting it to 5 to 6 percent of daily calories, making one string cheese stick contribute roughly 2 percent of that limit in a 2,000-calorie diet.
Micronutrient density expands beyond the basic nutrients listed. String cheese contains vitamin B12 at 0.22 micrograms per stick, meeting 4 percent of daily requirements. Phosphorus reaches 140 milligrams, essential for bone mineralization and energy metabolism. Zinc content of 0.9 milligrams supports immune function and wound healing.
Key Factors Affecting String Cheese Calories
1. Milk Fat Percentage: The single largest determinant of calorie content, milk fat percentage directly translates to calorie density. Whole milk cheese uses milk at 3.25 percent fat minimum, generating those 80 calories. Reduced-fat varieties use milk at 2 percent fat, cutting calories by 12 to 15 percent. Fat-free products, which represent less than 3 percent of the string cheese market, trim calories to 50 by removing virtually all milk fat while maintaining texture through modified food starch or gum additives.
2. Moisture Content: String cheese moisture levels range from 39 to 44 percent, and moisture directly affects calorie density per gram. Higher moisture sticks weigh more while containing fewer calories per stick. A stick with 43 percent moisture contains more water and fewer milk solids than one with 39 percent moisture. Manufacturers adjust moisture through aging time and whey removal techniques. Low-moisture varieties produce slightly more concentrated nutrients in smaller packages.
3. Cheese Type and Milk Source: Different cheese varieties have inherently different calorie profiles. Cheddar-based strings average 110 calories because cheddar traditionally contains more milk solids than mozzarella. Grass-fed milk production, increasingly marketed as a premium option, creates strings with 5 to 8 percent more calories due to higher beta-carotene and fat-soluble vitamin content. The milk source accounts for approximately 3 to 5 calories of variation per stick.
4. Added Ingredients and Processing Methods: Smoked string cheese adds negligible calories, typically 2 to 3 due to minimal smoke oil absorption. String cheese containing visible flavor pieces like peppers or herbs adds 1 to 2 calories per piece. Strings manufactured using high-moisture cooking methods differ from those using low-moisture techniques by roughly 4 to 6 calories per stick. Some producers add lipase enzymes during manufacturing to enhance flavor, which doesn’t significantly affect calorie content but does affect mineral bioavailability.
5. Package Size and Format: Individual sticks represent the standard format at 28 grams and 80 calories. Snack packs containing two sticks total 56 grams and 160 calories, with no caloric difference per gram. Larger blocks of string cheese sold by weight contain the same calorie density but require manual portioning. A 226-gram package of string cheese contains 645 calories regardless of the number of pre-cut sticks included.
How to Use This Data for Dietary Planning
Tip 1 – Protein-to-Calorie Optimization: String cheese delivers 0.088 grams of protein per calorie, making it exceptional for muscle-building diets where protein density matters. For someone following a high-protein, calorie-controlled diet of 1,500 calories daily, consuming three string cheese sticks provides 21 grams of protein for just 240 calories. This allows flexibility for other foods while maintaining protein targets. Compare this to many snacks providing less than 0.04 grams of protein per calorie.
Tip 2 – Satiety and Hunger Management: The combination of 7 grams of protein and 6 grams of fat per 80-calorie stick creates substantial satiety. Research on dairy protein satiation shows that casein and whey proteins trigger stronger satiety signals than plant proteins. A single string cheese stick consumed before meals reduces overall caloric intake by an average of 50 to 80 calories at the subsequent meal, making it effective for weight management despite its 80-calorie content.
Tip 3 – Sodium Awareness for Specific Populations: At 190 milligrams sodium per stick, string cheese contributes to daily sodium intake. Someone consuming four sticks daily reaches 760 milligrams, representing 33 percent of the FDA’s 2,300-milligram daily recommendation. Those managing hypertension or on sodium-restricted diets should track cumulative intake. Alternatively, selecting low-sodium variants (available from brands like Organic Valley at 170 milligrams per stick) provides 20-milligram daily savings with multiple servings.
Tip 4 – Strategic Timing for Metabolic Goals: Consuming string cheese with carbohydrates enhances nutrient absorption and glycemic response. A string cheese stick with an apple creates a 6:15 protein-to-carbohydrate ratio that stabilizes blood sugar more effectively than the apple alone. Pre-workout timing of string cheese provides amino acids without digestive heaviness, though the low carbohydrate content means pairing with other sources for optimal athletic performance fueling.
Frequently Asked Questions
Q: Does string cheese contain lactose, and if so, how much?
A: String cheese contains minimal lactose, typically 0.1 to 0.2 grams per 28-gram serving. The cheese-making process removes much lactose through whey drainage, and aging further breaks down remaining lactose through bacterial action. This makes string cheese tolerable for many people with mild lactose sensitivity, though those with severe intolerance should still exercise caution. The specific lactose content varies based on aging duration and brand practices, with younger cheeses sometimes containing slightly more residual lactose than aged varieties.
Q: How does string cheese compare to other portable cheese options in calorie density?
A: String cheese at 2.86 calories per gram compares favorably to many portable options. Cheddar cubes contain 3.9 calories per gram, making them denser despite similar nutrition profiles. Cheese slices at 3.2 calories per gram are denser but less convenient. Cottage cheese at 0.76 calories per gram contains far fewer calories but requires refrigeration. String cheese’s balance of portability, calorie density, and protein content makes it unique among cheese formats designed for on-the-go consumption.
Q: Can string cheese be incorporated into calorie-restricted diets without exceeding daily limits?
A: Absolutely. A 1,200-calorie diet includes room for approximately 15 string cheese sticks before exceeding that limit when accounting for three meals of 300 to 400 calories each. Most people consume 1 to 3 sticks daily, representing 80 to 240 calories. The real consideration isn’t whether string cheese fits but rather whether it displaces more nutrient-dense foods. In a 2,000-calorie diet, consuming five sticks daily uses only 400 calories while delivering 35 grams of protein and 75 percent of daily calcium needs.
Q: What’s the difference between string cheese calories and mozzarella cheese blocks of the same type?
A: String cheese and mozzarella blocks contain identical calories per gram when both are whole milk varieties. A 28-gram block of whole milk mozzarella contains 80 calories, matching string cheese precisely. The production difference lies in moisture management and texture achievement rather than caloric content. String cheese’s stretched-curd process removes more whey than some block processes, occasionally creating slight differences of 1 to 3 calories per 28 grams, but these are negligible for practical dietary tracking purposes.
Q: Are store brands significantly different from name brands in calorie content?
A: Store brands and name brands exhibit minimal caloric differences for comparable products. A store-brand whole milk mozzarella string stick contains 78 to 82 calories, matching Polly-O or Frigo at 80 calories. What varies more significantly is ingredient sourcing and additives rather than caloric content. Store brands sometimes contain 200 to 210 milligrams sodium compared to 190 milligrams in name brands, but these differences represent less than 1 percent variation. Price differences reflect marketing, distribution, and packaging costs rather than nutritional value disparities.
Bottom Line
A standard 28-gram stick of whole milk mozzarella string cheese provides 80 calories alongside 7 grams of protein and substantial micronutrients like calcium and vitamin B12, making it an efficient snack for various dietary approaches. Variations exist across cheese types and brands, ranging from 50 calories for fat-free varieties to 110 calories for cheddar-based options, allowing consumers to select products matching their specific nutritional goals. Incorporating string cheese into balanced eating patterns contributes meaningful protein and calcium without overshadowing calorie budgets for weight management or fitness objectives.
