Are Breaded Mozzarella Cheese Sticks Healthy?

Have you ever wondered if those mouthwatering mozzarella sticks you love are really good for you? Today, you’ll learn about the healthiness of these crispy cheese delights. So, get ready to uncover the secrets behind those irresistible mozzarella sticks!

Breaded Mozzarella Sticks: Nutritional Details

Let’s first take a look at the nutritional information for three grocery store mozzarella stick brands: Kroger, Farm Rich, and TGI Fridays.

Kroger Mozzarella Breaded Cheese Sticks:

  • Serving Size: 3 sticks (86 grams)
  • Calories: 280
  • Total Fat: 16g
  • Saturated Fat: 6g
  • Trans Fat: 0g
  • Cholesterol: 20mg
  • Sodium: 610mg
  • Total Carbohydrate: 21g
  • Dietary Fiber: 1g
  • Sugar: 1g
  • Added Sugar: 1g
  • Protein: 12g
  • Calcium: 280mg, 20% DV
  • Iron: 1mg, 6% DV

Farm Rich Mozzarella Sticks:

  • Serving Size: 3 sticks (86 grams)
  • Calories: 270
  • Total Fat: 15g
  • Saturated Fat: 5g
  • Trans Fat: 0g
  • Cholesterol: 25mg
  • Sodium: 650mg
  • Total Carbohydrate: 23g
  • Dietary Fiber: 1g
  • Sugar: 2g
  • Added Sugar: 0g
  • Protein: 12g
  • Calcium: 270mg, 20% DV
  • Iron: 1.1mg, 6% DV

TGI Fridays Mozzarella Sticks with Marinara Sauce:

  • Serving Size: About 4.5 servings (96 grams)
  • Calories: 290
  • Total Fat: 15g
  • Saturated Fat: 6g
  • Trans Fat: 0g
  • Cholesterol: 25mg
  • Sodium: 640mg
  • Total Carbohydrate: 30g
  • Dietary Fiber: 1g
  • Sugar: 1g
  • Added Sugar: 0g
  • Protein: 10g
  • Calcium: 200mg, 15% DV
  • Iron: 0.9mg, 6% DV

Making Sense of the Numbers

Now that we have the numbers, let’s break them down:

  • Calories: All three brands offer a similar calorie count of around 280 calories per serving. The calories content of these mozzarella sticks is consider between moderate and high in calories per serving based on the following information by U.S. Food and Drug Administration (FDA) for consumers:
    • Low-Calories – 40 calories or less per serving
    • Moderate Calories – 100 calories or less per serving
    • High Calories 400 calories or more per serving
  • Fat and Saturated Fat: Mozzarella sticks have a considerable amount of fat, especially the less heart-friendly saturated fat. The American Heart Association recommends a maximum of 13 grams of saturated fat daily for someone following a 2,000 calorie diet. A person following this recommendation would consume just under half the recommended daily saturated fat just by eating a serving.
  • Cholesterol: The University of California San Francisco Health states that people with heart disease risk factors should not consume over 200 mg of cholesterol per day. They go on to indicate that people with no risk factors of heart disease should limit their cholesterol intake to 300 mg per day. The 20-25 mg of cholesterol in a serving of mozzarella cheese sticks isn’t enormous but certainly shouldn’t be dismissed in relation to the other cholesterol you consume during the day.
  • Sodium: Too much sodium isn’t great for our bodies, as the American Heart Association warns us. The AHA recommends no more than 2,300 milligrams (mg) a day, and striving for an ideal limit of no more than 1,500 mg per day for most adults. Mozzarella cheese sticks are high in sodium. Just consuming two servings of any of the mozzarella stick brands discussed above and you will be awfully close to that 1,500 mg per day ideal.
  • Carbohydrates: Carbs provide the energy our bodies need. However, it is recommended to keep carbs at around 130 grams per day or between 45-65% of total calories.
  • Protein: Mozzarella sticks supply a good dose of protein. The protein content is a positive aspect of mozzarella cheese sticks.
  • Calcium and Iron: These snacks are generous with calcium and iron, which help contribute to strong bones, teeth, and blood health.

The Final Verdict

So, are breaded mozzarella sticks healthy? Well, they’re not the healthiest choice out there. While they’re rich in protein, calcium, and iron, they also carry a load of fat and sodium.

Furthermore, at around 280 calories for just three sticks based on our examples, you can see how easy it is to quickly consume a lot of calories if you aren’t careful about the serving size.

Remember, these delightful sticks are perfect for an occasional treat, but it’s wise to balance them with other nutritious foods. So, whether you’re enjoying a movie night or a special occasion, savor those mozzarella sticks in moderation, and keep exploring the fascinating world of food!

“Low-Calorie Nutrition Label Requirements.” LabelCalc, Datacor Company, 29 Dec. 2021,,calories%20or%20less%20per%20serving.