How many calories are in mozzarella sticks?

One mozzarella stick has about 91 calories. A restaurant appetizer of 6 sticks comes to 546 calories before any dipping sauce, and 3 sticks are 273. Per 100g, mozzarella sticks are 325 calories.

Are mozzarella sticks unhealthy?

They are dense in calories, fat and salt. Six sticks carry 546 calories, 31g of fat and roughly 1,450mg of sodium. The breading and the fryer oil account for most of that. Fine as an occasional appetizer, poor as a regular snack.

Are baked mozzarella sticks healthier than fried?

USDA files baked and fried mozzarella sticks as one item at 325 calories per 100g, so the numbers on this page sit between the two. Baking or air frying skips the oil the breading soaks up, which is where most of the fat difference comes from. Expect a baked stick to land under the 91 calories listed here.

How much protein is in mozzarella sticks?

Mozzarella sticks have 14.8g protein per 100g, about 4.1g per stick. Six sticks give you 25g, but they cost 546 calories to get it. The same 546 calories of chicken breast would carry around 100g of protein, four times as much.

Mozzarella sticks vs french fries: which has more calories?

Mozzarella sticks are higher at 325 cal per 100g against 312 for fries. They do bring more protein (14.8g vs 3.3g) and 334mg of calcium. Neither is a light choice, though fries are marginally lower per gram.

How many mozzarella sticks is a serving?

A standard serving is 3 mozzarella sticks, 273 calories. Restaurant appetizers usually arrive as 5 to 8 sticks, 455 to 728 calories, and are meant for sharing. If you are counting, stop at 2 or 3 and go light on the dipping sauce.

Can I eat mozzarella sticks on keto?

Not the standard kind. The breading puts 23.1g of net carbs in 100g, about 6.5g per stick, so two sticks use most of a 20g daily allowance. A coating of crushed pork rinds or almond flour instead of breadcrumbs makes a keto version work.

How much sodium is in mozzarella sticks?

Mozzarella sticks have 861mg of sodium per 100g. Six sticks come to about 1,450mg, roughly two thirds of the 2,300mg daily limit. Restaurant versions can run higher. Worth watching if you are managing blood pressure.

All Foods

Calories in Mozzarella Sticks

USDA Verified · FDC 2705817 · Aug 2026

546 calories

per 6 sticks (appetizer) (168g)

14.8g

Protein

25.1g

Carbs

18.3g

Fat

Fiber

Per 100g as prepared

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Serving Sizes & Calories

Serving Size	Weight	Calories
1 stick	28g	91 cal
3 sticks	84g	273 cal
6 sticks (appetizer)Standard	168g	546 cal
100g	100g	325 cal

325 calories per 100g as prepared

Complete Nutrition Facts

Per 100g as prepared

325 calories

Protein14.8g

Carbohydrates25.1g

Sugar2.4g

Fat18.3g

Saturated Fat6.8g

Fiber2g

Sodium861mg

Cholesterol36mg

Calcium334mg

Iron0.6mg

How Mozzarella Sticks Compares

Mozzarella Sticks next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Mozzarella Sticks	325	14.8g	25.1g	18.3g	2g
Pretzels	384	10g	80.4g	2.9g	3.4g
Nachos	350	4.3g	34.9g	21.5g	3.2g
French Fries	312	3.4g	41.4g	14.7g	3.8g
Pizza	266	11.4g	33.4g	9.7g	2.3g