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Home arrow Nutrition arrow Healthy Eating arrow Is String Cheese Healthy? Nutrition and Calories

Is String Cheese Healthy? Nutrition and Calories

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: August 23, 2022
4 min read 1480 Views 0 Comments
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Deep dive into the nutritional facts of cheese in its on-the-go snack version

is string cheese healthy

Meals in grab-and-go format are as appealing as they are convenient, especially when it comes to the much-loved cheese.

Who doesn’t like to indulge in a salty, soft snack that can be carried in the lunchbox or even as a pre-workout meal? But are string cheeses healthy enough to include in your daily diet?

At Health Reporter, we have done extensive research on the nutritional properties of this popular cheesy treat, so stay tuned to find out all the details!

How Are Cheese Strings Made?

This type of cheese requires minimal processing to achieve its final texture of frayed sticks. Fresh mozzarella cheese is subjected to heat in order to be kneaded and stretched to obtain the strands that characterize its structure.

Although string mozzarella cheese is the most commonly used due to the physical characteristics that give it the ability to fray, it can also be prepared with other types of cheese added.

When its fibers have been aligned through kneading, they are shaped into sticks and packaged individually, becoming a quick protein snack.

Is String Cheese Healthy?

Yes, string cheese is a healthy appetizer. Its high protein content makes it suitable for snacking between meals to help build muscle mass and promote the supply of vitamins and minerals.

It has a wide variety of nutrients and is made from pasteurized milk cultures, making it a healthy dairy source rich in vitamin D and calcium.


For a low-carb snack high in protein and healthy fats, we suggest combining a couple of these mozzarella cheese sticks with a handful of nuts of your choice. This option will give you enough energy to get through your daily chores and complete your workout.

String cheeses are a complete and healthy option that may help you lose weight when consumed together with a balanced and low-calorie diet.

What Ingredients Does String Cheese Contain?

The string cheese recipe is very simple and does not contain preservatives or dyes. Its formulation depends on the presentation of each brand, varying from light string cheeses to more caloric options, but in general, it is considered part of the low-fat dairy foods.

Pasteurized milk

Pasteurized milk is milk that has been purified through a heating process at a specific temperature that eliminates all the bacteria it may contain. This process is known as pasteurization and requires the product to be refrigerated for better preservation and longer durability.


Salt is an important ingredient to suppress bitter flavors that may arise in the processing of cheese sticks and improve their flavor to make them more palatable. The amount of sodium in string cheese varies depending on the brand that manufactures it.


Enzymes are necessary for the elaboration of different types of cheese sticks since they allow the formation of rennet, which is the base from which the cheese is then shaped and flavored. These enzymes break down the protein part of the milk, known as casein, to prevent it from coagulating during cheese production.

Nutrition Facts

If you are looking for a healthy weight, it is important that you learn to read the nutritional labels printed on the products. That way, you can make sure you are choosing a suitable option that does not have too many calories and helps you lose weight and also provides you with a good amount of nutrients.

Nutrition table (per 100g)

The nutritional data correspond to a 100g serving of string cheese, which is approximately 3–4 cheese sticks.

The data may vary according to the different brands of mozzarella string cheese that exist in the market. Nowadays, you can find a great variety of light string cheese or low sodium presentations.

Calories (kcal)208
Net Carbs (g)4.17
Fiber (g)0
Sugar (g)0.54
Fats (Total, g)10.42
Protein (g)29.17
Cholesterol (mg)42

High in vitamins and minerals

String cheese contains more than 60% of the recommended serving of calcium for adults, with 833mg of this mineral, according to FoodData Central.

Every cheese stick has a high content of B vitamins, vitamin A, folate, and vitamin D, all of which are of great importance since they promote bone health, brain health, heart, and cellular metabolism, thus boosting general well-being.

High in protein

With almost 30g of protein per 100g of string cheese, this snack is as high in protein as a serving of chicken and is conveniently packaged and ready to eat instantly.

Low in fats and calories

These succulent cheese sticks contain only 10g of fat in 100g of the product, which is a fair amount if you’re on a diet. However, more than half of their fat content comes from saturated fat, so they are not recommended as an everyday snack but rather to solve a quick snack every now and then.

The recommended serving is 1 cheese stick of 28g, which will provide you with only 54kcal and a small quantity of saturated fat. You can combine the low-fat string cheese with other food, such as fresh strawberries or melon, for a more complete and protein-packed snack.

Low in cholesterol

With only 42mg of cholesterol in 100g, mozzarella string cheese is safe enough for your heart since the recommended intake of cholesterol for adults is 300mg per day for healthy people and 200mg for those at high risk of heart disease.

A Word From Our Nutritionist

A balanced diet should contain three servings of dairy products per day according to the Dietary Guidelines for Americans, including milk and its derivatives such as cheese in its different presentations. If you incorporate dairy, the intake of calcium and vitamin D is favored to ensure bone health and benefit overall health, thanks to the high nutritional density that these foods provide.

In order to meet the nutritional requirement and maintain a healthy weight, it is important to ensure the consumption of healthy food in the main dishes and a protein-packed snack that does not contain too much fat during the morning or afternoon hours.

String cheese from pasteurized part-skim milk is a nutritious and safe food because after the milk is purified, cheese cultures from friendly strains of bacteria are added to it so it can become the delicacy many people love.


Succulent cheese sticks are a perfect snack not only for their small packaging practicality but also for their nutritional facts.

Low-fat mozzarella string cheese is a delightful snack based on real cheese that contains lean protein with a low amount of cholesterol.

Ideally, you should choose a low-fat string cheese from pasteurized milk which ensures that you will consume less saturated fat to support weight loss and cardiovascular health.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: August 23, 2022
4 min read 1480 Views 0 Comments

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