Cheese sticks are a staple snack for kids and grown-ups alike. They’re easy to pack, relatively cheap, and a decent source of protein.
This article will give you a complete rundown of cheese stick nutrition, with a special focus on the number of calories in a cheese stick and how they can impact your health.
We’ll cover the calorie count, macronutrient breakdown, vitamins and minerals, potential health benefits, and what to consider if you have allergies or dietary restrictions.
How many calories are in a cheese stick?
If you’re counting calories, you’re probably wondering how many calories are in a cheese stick.
A typical 28-gram cheese stick will deliver around 80 to 85 calories, but that amount can fluctuate depending on the brand and the type of cheese it is.
For example, a 1-ounce stick of Great Value Mozzarella String Cheese has 80 calories, roughly 26 of which are from protein, and 52 of which are from fat.
Want to burn those calories off? Depending on your weight and metabolism, you could swim for 7 minutes, jog for 9 minutes, cycle for 12 minutes, or walk for 22 minutes to burn off the calories from one cheese stick.
Macronutrient Breakdown
What else is in a cheese stick, besides calories?
Fat Content
A typical cheese stick has roughly 5.8 grams of fat. Of that, about 3.3 grams are saturated fat, 1.3 grams are monounsaturated fat, and 0.2 grams are polyunsaturated fats.
Protein Content
One cheese stick delivers about 6.7 grams of protein. Protein is your friend when you’re trying to stave off hunger, so a cheese stick can be a great choice when you need a quick, filling snack.
Carbohydrate Content
Cheese sticks are very low in carbohydrates, with only about 1.3 grams per stick. You’ll get no fiber, but only about half a gram of sugars.
Vitamins and minerals in cheese sticks
Cheese sticks aren’t just a quick and easy snack; they also supply some important vitamins and minerals.
Calcium
Each cheese stick contains about 196 mg of calcium, an important mineral for bone health. Getting enough calcium in your diet may help you prevent osteoporosis.
Vitamin B12
Cheese sticks also provide about 0.47 mcg of vitamin B12, which your body needs to make red blood cells and keep your nervous system working as it should.
Selenium
With around 7.6 mcg of selenium per cheese stick, this snack can help keep your immune system humming along.
Are cheese sticks healthy?
Cheese sticks offer a few health benefits, along with a few potential drawbacks.
Benefits
- Cheese sticks are an easy source of both protein and calcium.
- The protein and fat in cheese sticks may help you feel full for longer, which can help curb hunger.
Potential drawbacks
- Cheese sticks can be high in sodium, with a single stick containing as much as 198 mg. If you’re watching your sodium intake, this may be a concern.
- If you’re allergic to dairy, cheese sticks are off the menu for you. If you’re lactose intolerant, you may be able to eat cheese sticks because they’re relatively low in lactose.
As with most foods, cheese sticks can be part of a healthy diet as long as you’re balancing them with a variety of other foods.
Conclusion
Cheese sticks can be a nutritious and portable snack, providing a good dose of protein, calcium, and other vitamins and minerals.
Like most foods, cheese sticks are best enjoyed in moderation, and it’s a good idea to check the sodium content on the nutrition label.
If needed, you can choose reduced-sodium and low-fat cheese sticks to help you better meet your individual health goals.