Per portion: 83 kcal
Protein: 6.65 g
Carbs: 1.56 g
Fat: 5.54 g
Fibre: 0.0 g

Your portion

83kcal · 346 kJ

Protein: 6.65 g
Carbs: 1.56 g
Fat: 5.54 g

A single mozzarella stick is a modest 82.6 calories, built mostly from protein and fat—6.65 grams of protein and 5.54 grams of fat against just 1.56 grams of carbs. Its real standout is calcium: one stick delivers 697 mg, which is 87% of the EU daily reference, plus 548 mg of phosphorus and a solid dose of vitamin B12. It is also worth noting the saturates and salt, which are relatively high per 100 grams.

A normal portion is one stick, eaten straight from the fridge. It works well as a quick, filling snack between meals or a light pre-training bite, though pairing it with fruit or a handful of crackers helps round out the carbs. The honest caveat is the sodium and saturated fat, so it is not something to stack up multiple times a day, but one stick fits fine into a balanced day without much fuss.

Nutrition claims, per 100 g:

High protein High Calcium · 87% High Phosphorus · 78% High Vitamin B12 · 67% High Selenium · 50% High Zinc · 36% Source Vitamin A (RAE) · 28% Source Riboflavin (B2) · 25% High in saturates · 11.295 g/100 g High in salt · 666.0 mg/100 g

Full nutrition

Nutrition

per 1 stick (28 g)

Energy	83 kcal	4.2%
Energy	346 kJ	4.1%
Protein	6.65 g	13.3%
Carbohydrates	1.56 g	0.6%
of which sugars	0.53 g	0.6%
Fibre	0.0 g
Fat	5.54 g	7.9%
of which saturates	3.16 g	15.8%
Monounsaturated	1.61 g
Polyunsaturated	0.29 g
Trans fat	0.2 g
Cholesterol	17.92 mg
Water	13.18 g
Ash	1.07 g

Sugar breakdown

Sucrose 0.0 g

Glucose 0.0 g

Fructose 0.0 g

Lactose 0.31 g

Maltose 0.0 g

Galactose 0.22 g

Minerals

Potassium 52.64 mg 2.6%

Calcium 195.16 mg 24.4%

Magnesium 7.56 mg 2.0%

Phosphorus 153.44 mg 21.9%

Sodium 186.48 mg

Iron 0.06 mg 0.4%

Zinc 1.01 mg 10.1%

Copper 0.01 mg 1.0%

Manganese 0.01 mg 0.5%

Selenium 7.73 µg 14.1%

Vitamins

Vitamin A (RAE) 63.56 µg 7.9%

Vitamin C 0.0 mg

Vitamin D 0.11 µg 2.2%

Vitamin E 0.14 mg 1.2%

Vitamin K 0.36 µg 0.5%

Thiamin (B1) 0.01 mg 0.9%

Riboflavin (B2) 0.1 mg 7.1%

Niacin (B3) 0.03 mg 0.2%

Pantothenic acid (B5) 0.12 mg 2.0%

Vitamin B6 0.03 mg 2.1%

Folate (B9) 7.56 µg 3.8%

Vitamin B12 0.47 µg 18.8%

Choline 3.98 mg

Beta-carotene 14.28 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Amino acids

Tryptophan 0.15 g

Leucine 0.29 g

Isoleucine 0.34 g

Valine 0.4 g

Lysine 0.15 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 322 other foods in “Dairy and Egg Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 295.0 · higher than 64%

Protein 23.75 · higher than 80%

Fibre 0.0 · higher than 0%

Common portions

cup, diced — 132 g (389 kcal)
cup, shredded — 113 g (333 kcal)
oz — 28 g (84 kcal)
cubic inch — 18 g (53 kcal)
slice (1 oz) — 28 g (83 kcal)

Sources

USDA FoodData Central — Cheese, mozzarella, low moisture, part-skim — Nutrition values for Cheese, mozzarella, low moisture, part-skim.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Mozzarella Cheese Stick