Mozzarella Sticks
How Many Calories Are in Mozzarella Sticks? Nutrition Facts and Benefits
Mozzarella sticks are a beloved appetizer made by coating mozzarella cheese in breadcrumbs and frying or baking until golden and crisp outside, melty inside. Popularized in American and Italian‑American cuisine, they’re typically served with marinara sauce and enjoyed at diners, sports bars, and at home as a shareable snack.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 315 kcal | 28 g | 14 g | 16 g | 1.5 g | 750 mg |
| 2 | 1 serving (6 sticks, ~150 g) | 473 kcal | 42 g | 21 g | 24 g | 2.3 g | 1125 mg |
Health Benefits of Mozzarella Sticks
- Mozzarella provides calcium, protein, and vitamin B12 that support bone and muscle health.
- Protein and fat contribute to satiety, which may help with portion control when eaten mindfully.
- When baked or air‑fried with part‑skim mozzarella, they can be a lighter, higher‑protein snack option.
- Pairing with tomato‑based marinara adds lycopene and additional antioxidants.
- Suitable as an occasional energy source for active days or as part of a balanced meal.
Serving and Consumption Tips
- Prefer baking or air‑frying over deep‑frying to reduce added oil.
- Use part‑skim mozzarella and whole‑grain breadcrumbs for a lighter, higher‑fiber version.
- Serve with marinara or a yogurt‑based dip instead of heavy creamy sauces to cut calories.
- Keep portions reasonable (e.g., 4–6 sticks) and pair with a fresh salad or steamed vegetables.
- Season with herbs (oregano, basil, garlic powder) and limit added salt to manage sodium intake.
- After frying, drain on paper towels to remove excess oil; enjoy while hot for best texture.