When you say "cheese stick," it conjures up different images in people's minds. This is because cheese sticks come in many different varieties and flavors. Some cheese sticks are prepackaged and sold in the refrigerated section of grocery stores, and others are found in the frozen food section in stores. You can also order fried cheese sticks at restaurants. With so many choices, knowing some basic nutritional facts will help you choose your cheese sticks.
Cheeses
Cheese sticks are made with different types and combinations of cheese. The type and quantity of cheese used determine nutritional values and influence calories and fat content. For example, 1 oz. of cheddar cheese is 116 calories with 9.8 g fat, whereas 1 oz. of mozzarella is 88 calories with 6.5 g fat.
Preparation
The nutritional value of plain cheese sticks is determined by the cheese itself, such as Sargento Reduced Fat Colby-Jack Sticks, which contains a blend of Colby and Monterrey jack reduced fat cheeses. However, breaded cheese sticks for baking or frying change the nutritional makeup and values of cheese sticks due to the added bread, spices and other ingredients used in the coating. For example, breaded cheese sticks such as Wingstreet Fried Cheese Sticks sold at Pizza Hut have higher carbohydrate and sodium content.
Nutrition Facts
Plain cheese sticks with no breading, such as a serving size of Sargento Reduced Fat Colby-Jack Sticks, which equals one stick at 21 g, have 60 calories. It contains 4.5 g total fat, or 7 percent of the recommended daily allowance, or RDA; 10 mg cholesterol, or 3 percent RDA; 135 mg sodium, or 6 percent RDA; 0 g carbohydrates; and 5 g protein. It also contains 4 percent RDA of vitamin A, and 15 percent RDA of calcium.
A serving size of four sticks, or 96 g, of Wingstreet Fried Cheese Sticks, equals 310 calories with 1 cheese stick at about 24 g equaling approximately 77.5 calories. A full serving size, or four sticks, contains 19 g total fat, or 29 percent RDA; 30 mg cholesterol, or 10 percent RDA; 810 mg sodium, or 34 percent RDA; 25 g total carbohydrate, or 8 percent RDA; and 11 g protein, or 22 percent RDA. These amounts run close to Sargento's Reduced Fat Colby-Jack Sticks nutrition statistics if you count just one Wingstreet cheese stick, except for the much higher sodium content and the added carbohydrates.
Calories
If you're counting calories but want to enjoy eating cheese sticks, make sure you pay attention to portion size and the type of cheese used, as well as the breading ingredients, if any are used. Cheese sticks made with lower fat cheese, such as half fat mozzarella cheese, will significantly reduce calories. One oz., or 28 g, of half fat mozzarella cheese equals 55 calories with 3.2 g fat. Compare to 1 oz., or 28 g, of regular mozzarella cheese which contains 88 calories with 6.5 g fat. Keep in mind that even though lower fat or nonfat cheese contains fewer calories, it may contain high levels of sodium, which can lead to water-weight gain.
Fat
Cheese typically contains fat, and when eaten in large quantities, the calories from fat can really add up. Besides portion control, the only way to avoid fat in cheese is to only eat reduced fat or nonfat cheese. You can also reduce overall calories of cheese sticks by opting for plain cheese sticks and avoiding breaded or fried cheese sticks.
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