Mozzarella sticks, typically served as an appetizer, are made by breading mozzarella cheese and deep frying it in oil. Restaurants often serve them with marinara sauce or ranch dressing, which can increase the calories and fat for this dish. While fried mozzarella sticks are rich in calories, fat and sodium, you can still have them as an occasional treat.
Calories
Calories are an important component in weight control because consuming more calories than you expend will lead to weight gain. To maintain a healthy weight, control your calories by choosing more fresh fruits and vegetables and keeping high-calorie foods as occasional treats.
A six-piece serving of Jack in the Box's fried mozzarella sticks contains about 560 calories, without dipping sauce, while Applebee's fried mozzarella stick appetizer dish contains 960 calories. Recommended daily calorie values for women are about 1,800 calories per day and men should get around 2,000 calories per day. Eating fried mozzarella sticks can supply 30 to 50 percent of the calories you need in a day.
Fat
Eating foods with high amounts of saturated fat can increase cholesterol levels, which in turn increase your risk of heart disease and stroke. The recommended intake of saturated fat is 16 g per day if you follow a 2,000-calorie diet.
Fried mozzarella sticks from Jack in the Box contain 33 g of fat, 11 g of which are from saturated fat. Applebee's contains 46 g of total fat and 21 g of saturated fat, which is more than the daily recommended intake. Alternatives, such as Schwan's Frozen Breaded Mozzarella, sticks contain 19 g of fat and 7 g of saturated fat in five sticks.
Sodium
Mozzarella sticks may contain more than a day's worth of recommended sodium. For example, Applebee's appetizer portion contains 2,850 mg of sodium while Jack in the Box contains about 1,190 mg of sodium. The Dietary Guidelines for Americans 2010 recommend 2,400 mg of sodium or less per day if you're healthy and under 50. The American Heart Association has more restrictive guidelines and recommends no more than 1,500 mg sodium per day.
Considerations
While mozzarella sticks are not the ideal healthy food in terms of calories, fat and sodium, they can fit into a healthy meal plan as an occasional treat. Where possible, choose low-fat mozzarella cheese sticks, baked mozzarella sticks or other alternatives to keep your diet healthy.
References
- Jack in the Box: Nutritional Guide
- Applebee's: Nutritional Information
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans; December 2010
- American Heart Association: Saturated Fats
- American Heart Association: Sodium (Salt or Sodium Chloride)
- Schwan's: Breaded Mozzarella Sticks
Member Comments