How many carbs are in a single cheese stick?

November 22, 2025 •

3 min read

Most natural mozzarella and cheddar cheese sticks contain less than 2 grams of carbohydrates per serving, primarily from natural dairy sugars. This minimal carb count makes them an excellent, satisfying snack option for many low-carb and keto diets. However, the exact amount can vary depending on the type of cheese, brand, and preparation method, especially if it is breaded.

Quick Summary

A single, plain cheese stick is a very low-carb snack, typically containing under 2 grams of carbohydrates. Carbs increase significantly in breaded or fried versions. This is due to the added flour and breadcrumbs in the coating. Always check the nutritional label to be certain.

Key Points

Plain vs. Breaded: Natural cheese sticks are very low-carb, while breaded versions are high in carbs.
Carb Source: Carbs in plain cheese come from naturally occurring lactose in milk.
Check Ingredients: Some pre-shredded cheese has added starches to prevent clumping, slightly raising the carb count.
Keto Friendly: Un-breaded mozzarella and cheddar sticks are excellent, high-fat, low-carb snacks for a ketogenic diet.
Avoid Fried Versions: Fried or oven-baked breaded cheese sticks are high in carbs and are not suitable for low-carb lifestyles.
Homemade Alternatives: To make a low-carb alternative to breaded sticks, use coatings like almond flour or crushed pork rinds.

Carbs in Different Types of Cheese Sticks

The carbohydrate content of a cheese stick can vary significantly based on how it's made and what ingredients are added. For unprocessed, natural cheese sticks, the carb count is very low. However, processed, breaded, or flavored varieties introduce additional carbohydrates through coatings and seasonings.

Natural vs. Breaded Cheese Sticks

Natural cheese sticks: These, such as classic string cheese made from mozzarella, contain minimal carbs. The small amount of carbohydrates present comes from lactose, the natural sugar found in milk. As cheese ages, the lactose content decreases, which is why harder, aged cheeses often have almost zero carbohydrates.
Breaded cheese sticks: These are a high-carb snack because of the flour or breadcrumb coating used before frying or baking. For example, a single breaded mozzarella stick can have 7 grams of carbohydrates, while a serving of three can contain over 20 grams. This preparation method is the primary driver of the higher carb content.

Factors Influencing a Cheese Stick's Carb Count

Several elements contribute to the final carbohydrate value of a cheese stick. Paying attention to these can help you make informed dietary choices.

Added starches: Some manufacturers add starches, like potato starch or cornstarch, to pre-shredded cheese or to cheese stick wrappers to prevent clumping. While the amount is typically small, it can add to the total carb count, so it's always best to check the ingredients list.
Processing: Harder, more aged cheeses have a lower lactose content, and therefore fewer carbs, than softer, fresher cheeses. This is a natural part of the aging process where bacteria consume the lactose.
Breading and coatings: As mentioned, this is the most significant factor. Even a thin layer of flour-based coating will add a notable amount of carbohydrates, distinguishing a healthy, low-carb snack from a higher-carb appetizer.
Flavorings: Specialty flavored cheese sticks may contain added sugars or seasoning blends that contribute to the carb total. Always read the label if you're watching your intake.

Nutritional Comparison: Plain vs. Breaded Cheese Sticks


Feature	Plain Mozzarella String Cheese	Breaded Mozzarella Sticks
Serving Size	1 stick (approx. 28g)	3 sticks (approx. 86g)
Total Carbs	~1-2g	~23g
Fiber	0g	1g
Net Carbs	~1-2g	~22g
Protein	~6-7g	12g
Fat	~6g	15g
Calories	~85	270

Choosing the Right Cheese Stick for Your Diet

For those on a ketogenic or low-carb diet, a natural, un-breaded cheese stick is an excellent choice. It provides a good source of fat and protein with very few carbs. However, breaded options should be avoided due to their high carbohydrate content. Homemade cheese sticks, where you control the ingredients, can be a great way to enjoy the taste without the added carbs. You can use alternative low-carb coatings like almond flour or crushed pork rinds.

Conclusion

A single, plain cheese stick is a satisfying and conveniently packaged snack with a very low carbohydrate count, making it suitable for most low-carb diets. For many brands, the total carbs hover around 1 to 2 grams per stick. The defining difference lies in preparation: breaded cheese sticks introduce a significant number of carbs via the flour-based coating. Therefore, if managing carb intake is a priority, always opt for plain cheese sticks and be mindful of the nutritional information on packaged products. For a great example of a low-carb recipe, see Keto Mozzarella Sticks at Ketofocus.

Frequently Asked Questions

A standard mozzarella string cheese stick typically contains less than 2 grams of carbohydrates, mostly from lactose. For example, some brands list their mozzarella sticks as having only 0.6 to 1.3 grams of carbs per serving.

Yes, natural, un-breaded cheese sticks are very keto-friendly due to their low carbohydrate and high fat content. They are a convenient and popular snack choice for those following a ketogenic diet.

Cheese sticks with a high carb count are typically breaded or fried. The high carbohydrate content comes from the coating, which is made of breadcrumbs and flour. Plain, un-breaded cheese sticks are naturally very low in carbs.

No, natural cheddar cheese sticks are also very low in carbs, similar to mozzarella. Many brands of cheddar sticks contain only 1 gram of carbohydrates per serving.

Smoked cheese sticks, like their plain counterparts, are generally low in carbohydrates. Some brands of smoked cheddar or mozzarella sticks contain 0 or 1 gram of carbs per stick.

Natural, unprocessed cheese sticks, particularly those made from mozzarella or cheddar, are the best choice. Always opt for the plain, string cheese variety and avoid any that are breaded or heavily processed.

Not necessarily. While low-fat cheese sticks have less fat, the carbohydrate content is often comparable to full-fat versions since the majority of carbs come from the natural milk sugar, lactose.