String Cheese Nutrition – Surprising Facts, Benefits & Smart Tips

That peel-and-eat snack from your childhood?

Yep—string cheese isn’t just fun, it’s surprisingly nutritious too.

Before you unwrap your next stick, let’s explore what’s really inside—and how to enjoy it the smart way.

String Cheese Nutrition Facts (Quick Overview)

Before we dive deep, here’s a snapshot of what one stick (28g) of part-skim mozzarella string cheese typically offers:

✅ Calories: 80-85
✅ Protein: 7g (That’s about 14% of your daily need!)
✅ Fat: 5-6g (3g saturated)
✅ Carbs: Less than 1g (Great for low-carb diets!)
✅ Calcium: 20% of your Daily Value (DV)
✅ Sodium: 180-200mg (8% DV)

Now, let’s peel back the layers (pun intended).

Carbs in String Cheese – Is It Keto-Friendly?

Good news for carb-counters: string cheese has less than 1g of carbs per stick, making it a perfect keto, paleo, or low-carb snack. Unlike many processed snacks, it won’t spike your blood sugar.

Pair it with nuts or veggies for a balanced, low-carb snack!

Fats in String Cheese – The Good & The Saturated

A single stick has about 5-6g of fat, mostly saturated (3g). While too much saturated fat can be a concern, research suggests that dairy fats may not be as harmful as once thought (1). Plus, cheese contains CLA (conjugated linoleic acid), a fatty acid linked to potential weight management benefits (2).

If you’re watching saturated fat intake, moderation is key—but don’t fear cheese!

Protein in String Cheese – A Muscle-Boosting Snack

With 7g of high-quality protein per stick, string cheese helps:
✔ Keep you full longer (great for weight management!)
✔ Support muscle repair (ideal post-workout!)

A study in the American Journal of Clinical Nutrition found that dairy protein helps maintain muscle mass better than some plant proteins (3).

Vitamins & Minerals – Why It’s a Bone & Blood Booster

Calcium (20% DV per stick)

Strong bones start here! Just two sticks provide nearly half your daily calcium needs, helping prevent osteoporosis (4).

Vitamin B12 & Iron (Small but Mighty!)

Supports red blood cell production, reducing anemia risk (5).

Sodium (Moderate, But Watch Intake)

At 180-200mg per stick, it’s not excessive, but if you’re salt-sensitive, balance it with low-sodium foods.

Calories in String Cheese – A Smart Low-Cal Snack

At ~80 calories per stick, it’s a satisfying, portion-controlled snack. Compare that to a 200-calorie granola bar—cheese keeps you fuller longer!

4 Big Health Benefits of String Cheese

1️⃣ Supports Bone Health & Fights Osteoporosis

With 20% DV calcium per stick, it’s a bone-building powerhouse. Studies link dairy intake to higher bone density in adults (6).

2️⃣ Helps Prevent Anemia & Boosts Red Blood Cells

Thanks to B12 and iron, it aids in healthy blood cell formation (7).

3️⃣ Curbs Hunger & Keeps You Full

The protein + fat combo slows digestion, reducing cravings. Research shows high-protein snacks prevent overeating (8).

4️⃣ Strengthens Immune System

Zinc and selenium in cheese help fight infections (9).

Potential Concerns – Allergies & Side Effects

Lactose Intolerance?

String cheese is lower in lactose than milk, so many lactose-sensitive folks tolerate it well.

Allergies to Dairy?

If you’re allergic to casein or whey, avoid it. Symptoms include bloating, rashes, or digestive issues.

Sodium Content

Not a dealbreaker, but if you eat multiple sticks daily, balance with low-sodium foods.

Types of String Cheese & Storage Tips

Different Varieties

Classic Mozzarella (Most common)
Cheddar (Stronger flavor)
Colby Jack (Mild & creamy)
Reduced-Fat (Fewer calories, slightly less creamy)

Storage Tips

✔ Keep refrigerated (Below 40°F)
✔ Unopened? Lasts 2-3 weeks past the “sell by” date.
✔ Opened? Eat within 5-7 days.

Freeze for longer storage—thaw in the fridge before eating!

Should You Eat String Cheese?

Absolutely! It’s a nutrient-dense, convenient, and satisfying snack. Whether you need a post-gym protein boost, a kid-friendly lunch add-on, or a keto-friendly bite, string cheese delivers.

Just watch portions if sodium or saturated fat is a concern, and enjoy this fun, healthy snack guilt-free!