How Many Calories Is a String Cheese

String cheese is a popular snack — portable, portion-controlled, and especially common in packed lunches or gym bags. Known for its peelable texture and mild taste, it’s usually made from mozzarella or a mozzarella-cheddar blend. But just how many calories are in a string cheese, and how does it fit into a balanced diet? Here's the full breakdown.

Calories by Size and Type

A standard string cheese stick (usually 20–25g in weight) contains approximately 60–80 calories. The exact number depends on the type of milk used and whether the cheese is full-fat, reduced-fat, or light.

• Full-fat mozzarella string cheese (20g) typically contains 70–80 calories
• Light or reduced-fat string cheese offers around 50–60 calories
• Blended varieties (e.g. cheddar-mozzarella) tend to be at the higher end, about 80–90 calories per stick

Cheese labelled as “light” generally has lower fat but the same amount of protein. Vegan string cheese options, made from coconut oil or starch-based ingredients, can range from 50 to 90 calories, often with less protein and more carbs.

Nutritional Breakdown

A typical 20g full-fat mozzarella string cheese contains:

• Around 6–7g of protein
• 5–6g of fat, including 3g of saturated fat
• 1g of carbohydrates or less
• Roughly 15% of your daily calcium needs
• Small amounts of vitamin B12 and phosphorus

String cheese is low in sugar, gluten-free, and often high in sodium, with around 150–200mg per stick. It’s designed to be a convenient, portion-controlled dairy product, making it easier to snack without going overboard on calories — unlike block cheese, which is easier to overeat.

Health Benefits of String Cheese

String cheese can be a smart snack choice, especially for people looking to increase protein intake while keeping calories moderate. The high protein content supports muscle repair, satiety, and blood sugar stability. It’s also a good source of calcium, which supports bone health, particularly in children and older adults.

Its pre-packaged, individual format reduces the temptation to overeat, which is helpful for those tracking macros or managing portion control.

Downsides of String Cheese

The main concern with string cheese is its saturated fat and sodium content, especially if eaten in large quantities or alongside other salty, fatty foods. Some versions contain preservatives, colourings, or are highly processed, which makes them less appealing for people aiming to eat clean or stick to whole foods.

Over-relying on string cheese as a snack can also push up overall saturated fat intake, which may be a concern for those managing heart health or cholesterol levels.

How String Cheese Affects Your Diet

For most balanced diets, string cheese is a convenient and satisfying snack, especially when paired with fruit, raw veg, or a wholegrain cracker. Its low carb and high protein content makes it suitable for low-carb, keto, and high-protein diets, though it's not vegan or dairy-free unless specifically labelled as such.

Because it’s portion-controlled, it’s easier to fit into a calorie-controlled diet compared to other cheeses. One stick can function as a 100-calorie snack when paired with something else, or on its own when you need something quick and filling.

Glycaemic Index Rating

String cheese has a glycaemic index (GI) of nearly zero, as it contains little to no carbohydrates. This makes it ideal for people with diabetes or anyone trying to control blood sugar levels. When paired with a high-GI food (like fruit), it can help lower the overall glycaemic impact of the snack.

How String Cheese Is Made

String cheese is made through a process called “plasticisation”, where cheese curds are heated and stretched until they form long, elastic strands. This gives string cheese its peelable texture. Most string cheese is made from mozzarella or mozzarella-based blends, which naturally form strings when processed this way.

The cheese is then cooled, cut into sticks, and individually wrapped. Some products are smoked or flavoured, which can slightly increase the calorie and sodium content.

Ingredients in String Cheese

Most string cheese contains pasteurised milk, salt, enzymes, and starter cultures. Some versions also contain added colours, preservatives, or stabilisers like citric acid or calcium chloride. Reduced-fat and plant-based versions often use milk alternatives, starch, or added fibre to mimic the texture of dairy.

Vegan or dairy-free string cheeses usually rely on coconut oil, tapioca starch, potato starch, and flavourings, and may contain more carbs and fewer nutrients than dairy-based options.

Healthier Alternatives and Smart Swaps

If you're looking for a lower-calorie or cleaner alternative to standard string cheese, try:

• Reduced-fat string cheese for fewer calories and less saturated fat
• Babybel Light (around 40–50 calories per round)
• Cottage cheese or Greek yoghurt if you want more volume and fewer additives
• Hummus and sliced veg for a non-dairy, fibre-rich alternative

If you're avoiding processed foods altogether, slices of real aged cheese (like cheddar or gouda) can be cut to your desired portion, though they're easier to overeat.

It’s Easy to Forget It’s Still Cheese

Because string cheese comes in neat, pre-portioned sticks and is marketed as a snack — especially for kids — people tend to overlook the fact that it’s still full-fat cheese in most cases. A couple of sticks might seem harmless, but they can easily add up to 160–180 calories, plus around 12g of fat, if you’re not paying attention. The portion control is only effective if you actually stick to one.

Protein Quality Matters

The protein in string cheese is complete, meaning it contains all nine essential amino acids. This makes it a useful option for people trying to increase protein intake without carbs — such as those following low-carb, paleo, or intermittent fasting plans. The fact that it’s ready to eat and doesn’t require refrigeration for short periods also adds to its convenience in that context.

Kids’ Snacks vs Adult Portions

Brands often market string cheese toward children, and packaging sizes sometimes reflect this. However, many adults use it as a grab-and-go snack, not realising that some child-sized sticks are smaller (15g) while adult-focused ones are larger (25–30g) — with the calorie difference ranging from 50 to 100+ per stick. Always check the weight if you're counting calories closely.

It's Better Than Snacking on Most Processed Foods

Compared to other convenience snacks — like granola bars, crisps, or biscuits — string cheese comes out surprisingly well. A 70–80 calorie stick of cheese with zero sugar, low carbs, and 6–7g of protein is a better option for appetite control than a 200-calorie snack bar loaded with glucose syrup and puffed grains. It’s especially helpful for curbing cravings between meals without spiking your blood sugar.

It's Not a Low-Fat Food — But It Can Be Smart Fat

While it does contain saturated fat, string cheese also includes conjugated linoleic acid (CLA) and short-chain fatty acids, which may have benefits for metabolism, inflammation, and fat oxidation. In small amounts, full-fat dairy can be part of a healthy diet — particularly if the rest of your diet is low in processed fats and sugars. It’s all about balance.

Plant-Based Options Are Calorically Similar — But Nutritionally Different

Vegan string cheese often contains similar calorie counts — 60 to 90 per stick — but the nutritional value is not the same. Most plant-based cheeses have very little protein and rely on starches and coconut oil to replicate the texture of dairy. That means more carbs, more saturated fat from coconut, and less satiety per serving. It’s a trade-off worth noting if you're going dairy-free.

Don’t Forget the Sodium

A standard string cheese stick can contain up to 200mg of sodium, which is nearly 10% of your daily intake. It’s not a massive amount on its own, but if you’re eating several sticks, or pairing it with salty crackers or cold cuts, you could quickly climb toward the upper sodium limit — particularly if you’re on a heart-conscious or low-sodium diet.

Summary

A single stick of string cheese typically contains 60–80 calories, with around 6–7g of protein and 5–6g of fat. It's a high-protein, low-carb snack that fits into most diet plans — including low-carb, keto, and calorie-controlled eating. While convenient and satisfying, some varieties are high in sodium and saturated fat, so moderation is key. Choosing reduced-fat or clean-label options can make string cheese a healthy, hassle-free snack.