How Unhealthy Is String Cheese? A Comprehensive Nutritional Analysis

November 14, 2025 •

4 min read

According to nutrition experts, a single serving of string cheese typically contains around 85 calories and 6-8 grams of protein. So, how unhealthy is string cheese, and does its nutritional value stack up against other snacks? Let’s explore what the research says.

Quick Summary

An examination of string cheese reveals it is essentially processed mozzarella with a simple ingredient list. While it provides beneficial protein and calcium, its healthfulness hinges on fat and sodium content, which can vary by brand.

Key Points

Not Ultra-Processed: Most string cheese is simply real mozzarella that has been heated and stretched, not chemically altered.
Protein and Calcium Source: A single stick provides a good amount of protein and calcium, beneficial for bone and muscle health.
High in Sodium: String cheese can be relatively high in sodium, a factor to consider for those monitoring their intake.
Moderate Fat Content: Depending on the variety (part-skim vs. whole-milk), string cheese contains moderate levels of saturated fat.
Satisfying Snack: The protein and fat content help promote satiety and can aid in weight management.
Moderation is Key: Its healthfulness depends on balancing it with other foods and being mindful of portion sizes.

The Manufacturing Process: Is String Cheese 'Fake' Cheese?

Contrary to some misconceptions, string cheese is not a highly artificial 'cheese product' filled with chemical additives. Most string cheese available today is made from real, natural mozzarella cheese. The unique texture comes from a specific process where the cheese curd is heated to around 140°F (60°C), kneaded, and stretched repeatedly. This action aligns the milk proteins into parallel strands, creating the characteristic stringy texture. Once stretched, it is cut and packaged for convenience. This simple, heat-and-stretch method is far from the chemical-laden process associated with ultra-processed foods, but it does mean it's processed in a way that differs from a traditional aged cheddar or brie.

A Detailed Look at String Cheese Nutrition

One of the main reasons string cheese is a popular snack is its balanced macronutrient profile, especially in low-moisture, part-skim mozzarella versions. A standard 1-ounce (28g) stick generally contains:

Around 80-90 calories
6-8 grams of protein
Around 6 grams of total fat, with about 3.5 grams being saturated fat
170-200 mg of sodium
Minimal carbohydrates and sugars

In addition to these macros, string cheese is a good source of several important micronutrients. One stick can provide a significant portion of your daily calcium, which is vital for bone health. It also offers a healthy dose of vitamin B12 and other trace minerals like selenium, which supports immune function.

Potential Health Benefits and Drawbacks

Like any food, string cheese has both positive and negative aspects depending on your overall diet.

The Benefits of a High-Protein Snack

Satiety and Fullness: The protein and fat content in string cheese help you feel full longer, which can prevent overeating and support weight management.
Muscle and Bone Health: The high calcium and protein content are excellent for building and maintaining strong bones and muscles.
Convenience and Portability: The individual packaging makes it a perfect grab-and-go snack for busy lifestyles and lunchboxes.

The Concerns: Sodium and Saturated Fat

High Sodium: String cheese can be relatively high in sodium. For individuals watching their sodium intake, especially those with high blood pressure, this is an important consideration.
Saturated Fat: While part-skim varieties are lower, full-fat string cheese still contains saturated fat, which should be consumed in moderation as part of a balanced diet.
Choking Hazard (for infants): Due to its rubbery consistency, string cheese can be a choking hazard for babies under one year old. It should be pulled into thin strands before serving to toddlers.

Comparing String Cheese to Other Snacks

To put string cheese in perspective, let's compare its nutritional value to a few other common snack options based on an equivalent serving size of approximately 80-90 calories.


Feature	String Cheese (1 oz)	Almonds (Approx. 15 nuts)	Greek Yogurt (Approx. 4-5 oz)	Pretzels (1 oz)
Calories	~80-90	~100	~70-80 (Plain, nonfat)	~110
Protein	7g	3.5g	12-15g	3g
Fat	6g	9g	0g (Nonfat)	1g
Saturated Fat	3.5g	0.8g	0g (Nonfat)	0.1g
Sodium	190mg	<1mg (Unsalted)	60mg	400mg+
Calcium	15-20% DV	4% DV	15% DV	<1% DV

This table illustrates that string cheese is a solid source of protein and calcium with moderate fat, making it a more nutritious choice than high-carb, low-protein snacks like pretzels. However, compared to nonfat Greek yogurt, it has more fat and sodium. Almonds are higher in healthy fats but offer less protein and calcium per equivalent calorie count.

Making a Healthy Choice

For those who enjoy string cheese, the key is moderation and being mindful of your specific dietary needs. Always check the nutrition label for the sodium and fat content, as this can vary by brand. Opting for part-skim mozzarella string cheese can help reduce saturated fat. Pairing it with a high-fiber item like an apple, baby carrots, or whole-grain crackers can create a more balanced and complete snack. This provides protein and calcium from the cheese, plus vitamins and fiber from the produce.

Conclusion

So, is string cheese unhealthy? The verdict is that it is not inherently unhealthy when consumed in moderation. As a portable and convenient snack made from real mozzarella, it offers a good dose of protein and calcium. The main concerns revolve around its sodium and saturated fat content, which can be managed by choosing lower-fat varieties and balancing intake with other nutrient-dense foods. For most people, a stick of string cheese can be a healthy and satisfying addition to their diet, providing a flavorful alternative to less nutritious, ultra-processed snacks. The nutritional value and simple ingredients make it a reliable option, rather than a health hazard. For a deeper dive into dairy nutrition, you can explore resources like the Verywell Fit nutrition database.

Frequently Asked Questions

No, string cheese is not typically considered a highly processed food like a cheese product. It's usually real mozzarella cheese that undergoes a simple process of heating and stretching to create its stringy texture.

The sodium content varies by brand, but a standard 1-ounce stick of string cheese generally contains between 170 and 200 milligrams of sodium.

Yes, in moderation. The protein and fat content can help you feel full, which can reduce overall calorie consumption. Opting for part-skim varieties can also help manage fat intake.

Yes, string cheese is an excellent source of calcium. A single stick can provide a significant portion of your daily recommended dietary allowance for calcium.

No, string cheese poses a choking risk for babies under one year old due to its rubbery texture and shape. For toddlers, it should be pulled into thin strands to reduce the hazard.

The primary ingredient in most string cheese is mozzarella. Low-moisture, part-skim mozzarella is most commonly used for its mild flavor and ideal texture for stretching.

Compared to other full-fat cheeses like cheddar or brie, part-skim mozzarella string cheese is relatively lower in fat. However, it still contains saturated fat, so moderation is key.