How many calories are in Papa John's 10 inch cheese sticks?

October 24, 2025 •

3 min read

According to Papa John's official nutrition data, a single stick from their 10-inch cheese sticks order contains 90 calories. This article will provide a detailed nutritional breakdown for the popular side, answering the question of how many calories are in Papa John's 10 inch cheese sticks and how to manage them.

Quick Summary

A single serving of Papa John's 10-inch cheese sticks contains 90 calories. The full order, which is cut into eight sticks, totals approximately 720 calories before factoring in any dipping sauces.

Key Points

90 Calories Per Stick: A single stick from the 10-inch cheese sticks order contains 90 calories.
720 Calories Per Order: A full order is cut into eight sticks, totaling approximately 720 calories before dipping sauces.
High in Fat and Carbs: Each stick contains 4g of fat and 10g of carbohydrates, contributing to a significant portion of the total calories.
Dipping Sauce Adds Calories: The popular garlic dipping sauce can dramatically increase the overall fat and calorie count of the meal.
Consider Lighter Sides: Options like the Garlic Knots or standard breadsticks have a different nutritional makeup, with some having lower fat or calorie content per serving.
Easy Calorie Reduction: Reducing portion size, skipping dipping sauces, and pairing with a salad are simple ways to lower your total meal calories.

A Closer Look at the Calorie Count

One of the most popular side items at Papa John's is the 10-inch cheese sticks. While they are a delicious addition to any pizza night, it's important for health-conscious diners to understand their nutritional impact. The official data shows that each individual stick from a standard order is approximately 90 calories. A full order of these cheese sticks is typically cut into eight individual sticks, bringing the total calorie count for the entire item to around 720 calories, not including any dipping sauces.

Nutritional Breakdown Per Stick

Beyond just calories, understanding the macronutrient breakdown offers a more complete picture. Based on nutritional information, a single 10-inch cheese stick contains the following key components:

Total Fat: 4g
Saturated Fat: 1.5g
Carbohydrates: 10g
Protein: 3g
Sodium: 210mg

This breakdown reveals that while the individual stick is relatively low in calories, the fat and sodium content are notable. Saturated fat accounts for a significant portion of the total fat, and the sodium is a considerable amount, especially when consuming multiple sticks.

Considering Dipping Sauces and Variations

The calorie count for Papa John's cheese sticks can change dramatically depending on what you dip them in. The chain's famous garlic dipping sauce can add a substantial number of calories and fat, so skipping the sauce or using it sparingly is a simple way to reduce the total intake. Similarly, Papa John's offers several variations on their cheese sticks, each with a different nutritional profile. For example, bacon cheese sticks or jalapeño cheese sticks will have a higher calorie and sodium count than the standard version. Always check the specific nutritional information for the exact item you order if you are tracking your intake closely.

Comparison Table: Cheese Sticks vs. Other Papa John's Sides

To put the cheese sticks' nutritional value into perspective, here is a comparison with other popular Papa John's sides. Values are per individual stick or serving, where applicable.


Item	Serving Size	Calories	Total Fat (g)	Sodium (mg)
10" Cheese Stick	1 stick	90	4	210
12" Breadstick	1 stick	130	2	240
12" Garlic Parmesan Stick	1 stick	110	4.5	260
Garlic Knots	1 knot	70	2.5	160

From the table, it is clear that while the 10-inch cheese sticks have fewer calories per stick than a standard 12-inch breadstick, they contain a higher amount of fat. The Garlic Knots appear to be a lighter option overall among the bread-based sides.

Strategies for a Healthier Papa John's Order

If you want to enjoy Papa John's but are concerned about the calorie and fat content, here are some practical tips:

Control Your Portion Size: Instead of eating the entire order of cheese sticks, plan to have just one or two as a satisfying treat. This keeps the calories in check while still allowing you to enjoy the flavor.
Skip or Reduce the Dipping Sauce: Dipping sauces, especially the rich garlic one, can add a significant number of extra calories and fat. Opt for a smaller amount or skip it entirely.
Pair with a Salad: Starting your meal with a fresh garden salad can help you feel full and potentially consume fewer calories from the main course and sides.
Choose Lighter Toppings: If ordering a pizza, load up on vegetable toppings and opt for leaner meats like grilled chicken to balance out the meal.
Consider Homemade Alternatives: If you're looking for a healthier alternative, a homemade version can give you full control over the ingredients, reducing fat and sodium. For instance, using low-fat mozzarella and whole-wheat dough can make a big difference.

Conclusion

While a single 10-inch cheese stick from Papa John's contains a manageable 90 calories, a full order of eight sticks adds up to around 720 calories, not including dipping sauces. By understanding the full nutritional profile, including the fat and sodium content, consumers can make informed choices. Strategies like portion control, skipping high-calorie dipping sauces, and considering alternative menu items or homemade options can help you enjoy your meal while staying mindful of your health goals. For official and updated nutrition facts, always refer to Papa John's corporate website.

Frequently Asked Questions

A standard 10-inch cheese sticks order from Papa John's is cut into eight individual sticks.

Yes, dipping sauces like the garlic sauce add a significant number of extra calories and fat. Skipping the sauce is an easy way to make the meal healthier.

Not necessarily. While a 10-inch cheese stick has slightly fewer calories than a 12-inch breadstick, it contains more fat per serving. The Garlic Knots have fewer calories and fat per knot.

To reduce calories, you can control portion sizes, skip dipping sauces, opt for thinner crust pizza with vegetable toppings, or choose lighter sides like Garlic Knots.

A single 10-inch cheese stick contains 4g of total fat, 10g of carbohydrates, and 3g of protein.

Yes, Papa John's has offered variations like bacon cheese sticks and jalapeño cheese sticks, which have slightly different nutritional values than the standard version.

A homemade alternative can be made using low-fat mozzarella, whole-wheat dough, and minimal butter or oil to create a similar cheesy bread snack with fewer calories and less sodium.