How Much Protein is in 1 String Cheese?

December 22, 2025 •

3 min read

According to several brands, a single stick of string cheese, which is typically 28 grams, contains between 6 and 8 grams of protein. This makes string cheese a convenient and satisfying snack for those looking to boost their protein intake throughout the day.

Quick Summary

An average 28-gram stick of string cheese provides a solid source of protein, typically offering 6 to 8 grams per serving. The exact amount varies by brand and milk fat content. This makes it an easy, nutrient-dense snack, also rich in calcium.

Key Points

Protein Range: A single 28-gram stick of string cheese typically provides between 6 and 8 grams of protein.
Satiety Effect: The casein protein in string cheese digests slowly, helping you feel full longer and manage hunger effectively.
Calcium Rich: Most string cheese brands are an excellent source of calcium, offering up to 20% of the daily value per serving.
Brand Variations: Protein content varies slightly by brand, with reduced-fat options like Galbani's offering up to 8 grams per stick.
Beyond Protein: String cheese also contains important nutrients like Vitamin B12 and selenium, supporting overall health.
Convenient Snack: It's a low-carb, portable, and satisfying snack choice for both kids and adults.
Mozzarella Base: String cheese is made from mozzarella, and the heating and stretching process aligns proteins to create its unique, stringy texture.

The Protein Power of a Single String Cheese Stick

For many, string cheese is a fun and easy snack, but its nutritional value is often overlooked. A standard one-ounce (28-gram) serving of string cheese typically delivers 6 to 8 grams of protein, making it an excellent on-the-go choice for adding quality protein to your diet. This protein is primarily casein, a slow-digesting milk protein that provides a sustained release of amino acids, contributing to feelings of fullness and helping to curb hunger.

How Protein in String Cheese Compares to Other Snacks

While a single string cheese stick is a good source of protein, it's helpful to compare it to other common snacks. For instance, a large hard-boiled egg contains about 6 grams of protein, similar to many string cheese brands. A quarter-cup of hummus offers approximately 5 grams of protein and 4 grams of fiber, and about 1 ounce of almonds contains around 6 grams of protein. With its combination of protein and fat, string cheese offers a satisfying option that can help keep you full between meals.

Factors Influencing Protein Content

Not all string cheese is created equal, and the protein count can vary. Several factors play a role in the final nutritional makeup:

Type of Milk: String cheese is most often made from mozzarella cheese, which is a semi-soft cheese traditionally made from cow's milk. Brands using part-skim milk will have slightly different nutritional profiles than those using whole milk.
Processing: The unique process of heating and stretching the cheese curd to align the proteins is what creates the characteristic stringy texture. This manufacturing technique ensures the protein is concentrated and ready for consumption.
Brand: Different manufacturers use slightly different recipes and milk sources, which can lead to minor variations in protein. For example, some brands offer light versions with fewer calories and fat, which might slightly adjust the protein ratio.

Beyond Protein: Other Nutritional Benefits

While protein is a key component, string cheese is also rich in other essential nutrients. It is an excellent source of calcium, which is crucial for bone health. Many brands provide around 15-20% of the recommended daily intake for calcium per serving. Additionally, string cheese often contains vitamin B12 and selenium, which play roles in energy metabolism and immune function.

List of String Cheese Protein and Nutrition Highlights:

Good source of protein: A 28g stick contains 6-8g of protein.
Rich in calcium: Often provides 15-20% of the daily value per stick.
Contains casein: A slow-digesting protein that promotes satiety.
Low in carbohydrates: Most varieties have less than 1g of carbs.
Nutrient-dense: Packs essential vitamins and minerals into a small serving.

String Cheese Brand Comparison Table


Brand	Protein per Serving	Calories per Serving	Notes
Frigo® Cheese Heads®	6g	80	Classic option.
Sargento® Natural Mozzarella	7g	90	Standard part-skim option.
Galbani® Whole Milk	7g	90	Made with whole milk.
Galbani® Reduced Fat	8g	~80	Higher protein content.
Sargento® Light	6g	50	Lower calorie option.

The Takeaway for Smart Snacking

Including string cheese in your diet can be a simple and effective strategy for managing hunger and meeting your protein goals. Its portability and nutritional density make it a superior choice compared to many highly processed snacks that lack protein and essential nutrients. Whether you're an adult seeking a convenient snack or packing a lunch for a child, a single stick of string cheese offers a satisfying and nutritious boost.

Ultimately, knowing how much protein is in 1 string cheese empowers you to make informed decisions about your food choices. The next time you grab this snack, you'll be aware that you're getting more than just a tasty, stringy treat—you're fueling your body with quality protein and vital nutrients.

Conclusion

In summary, a single 28-gram stick of string cheese contains approximately 6 to 8 grams of protein, with the exact amount depending on the specific brand and type. This makes it a great, convenient option for a high-protein snack that can support muscle health and promote satiety. With its natural calcium content and low carbohydrate profile, string cheese is a versatile and wholesome addition to a balanced diet.

For more detailed nutritional information and daily recommendations, consider visiting the USDA's FoodData Central website for reliable data on a wide range of foods. [https://fdc.nal.usda.gov/]

Frequently Asked Questions

A single stick of string cheese typically contains between 70 and 90 calories, depending on the brand and whether it's a part-skim or whole-milk variety.

Yes, string cheese is a good protein source. It provides casein protein, which digests slowly and can aid in muscle repair and growth, especially as part of a balanced diet and exercise routine.

The main protein found in string cheese is casein. During the cheesemaking process, the whey is removed, leaving the slower-digesting casein protein to form the cheese's structure.

Light string cheese options often have fewer calories and fat but typically retain a similar amount of protein per serving compared to their full-fat counterparts.

While string cheese does contain saturated fat, the amount varies. A typical stick has about 3 to 3.5 grams of saturated fat, which should be considered as part of your overall daily fat intake.

Yes, string cheese is an excellent low-carb snack. Most varieties contain less than 1 gram of carbohydrates per stick, making them a great option for those following a low-carb or ketogenic diet.

The stringy texture is created during the manufacturing process. By heating and stretching the mozzarella curds, the milk proteins become aligned into long, elastic strands.