Is String Cheese a Good Low Carb Snack?

November 4, 2025 •

2 min read

One serving of string cheese contains only about 1.3 grams of carbohydrates, making it a very low-carb food. This low-carb profile, combined with its satisfying protein and fat content, makes many people wonder if string cheese is a good low carb snack for their diet.

Quick Summary

This article explores the nutritional benefits and drawbacks of string cheese for a low-carb diet, covering its protein and fat content, sodium levels, and how it compares to other low-carb alternatives. It provides practical tips for incorporating string cheese into a healthy eating plan.

Key Points

Low Carbohydrate Count: A single stick of string cheese has very few carbs, typically under 1.5 grams, making it ideal for low-carb diets.
High in Protein: With around 6-7 grams of protein per serving, it promotes satiety and helps manage appetite throughout the day.
Convenient and Portable: Individually wrapped sticks make string cheese an easy, on-the-go snack perfect for work, school, or travel.
Rich in Nutrients: It provides a good source of calcium, vitamin B12, and selenium, which support bone health and immune function.
High in Sodium: Many brands are high in sodium, so it's important to monitor overall daily intake, especially for individuals with high blood pressure.
Mindful of Saturated Fat: While dairy fat research is evolving, portion control is necessary to balance saturated fat intake within a healthy diet.
Versatile Pairing: For a more balanced snack, pair string cheese with other low-carb foods like nuts, olives, or vegetables.

String Cheese: A Nutritional Breakdown

String cheese, typically made from mozzarella, is a convenient and portable snack option known for its minimal carbohydrates. A standard 28-gram (1-ounce) serving offers a good nutritional profile for those following a low-carb diet.

Macronutrient Profile

A single stick of string cheese is very low in carbohydrates, usually less than 1.5 grams. It provides a good source of protein (around 6 to 7 grams), which helps promote fullness, and dietary fat (about 6 grams), contributing to satiety and energy, particularly for low-carb and keto diets.

Vitamins and Minerals

String cheese is also a source of important micronutrients, including calcium, vitamin B12, and selenium. A single serving can contribute significantly to the daily recommended intake of calcium, supporting bone health.

Potential Drawbacks and Considerations

While beneficial for a low-carb diet, string cheese has some potential drawbacks.

High Sodium Content

Many pre-packaged string cheeses contain a notable amount of sodium, which is a consideration for individuals managing blood pressure or salt intake.

Saturated Fat

String cheese contains saturated fat. While the impact of dairy saturated fat on heart health is an area of ongoing research, moderation is advised, especially for those with cardiovascular concerns.

String Cheese vs. Other Low-Carb Snacks

Here is a comparison of string cheese with other common low-carb snacks:


Snack Item	Carbs (per serving)	Protein (per serving)	Other Notes
String Cheese (1 stick)	~1.3g	~7g	Convenient, good source of calcium, moderate sodium.
Hard-Boiled Egg	~0.6g	~6g	High-protein, zero-sugar, great for satiety.
Almonds (1 oz)	~6g (2.5g net)	~6g	Excellent source of healthy fats, fiber, and vitamin E.
Greek Yogurt (plain, full-fat, 5.3 oz)	~6g	~15g	Higher in carbs than string cheese, but offers probiotics.
Beef Jerky (1 oz)	Varies widely (check label)	~9g	High protein, but often very high in sodium.

Making the Right Choice

String cheese can be a valuable part of a low-carb diet due to its low carb count, protein, and fat content. Its convenience makes it an easy snack option. However, it's important to be mindful of its sodium and saturated fat content, particularly if you have heart health considerations. Pairing string cheese with other low-carb items like nuts or vegetables can create a more balanced snack. Individuals with dairy allergies or severe lactose intolerance should consult a healthcare provider, though the low lactose content in mozzarella may be tolerable for some. For more low-carb snack ideas, Everyday Health provides a guide to grab-and-go keto snacks.

Conclusion

Overall, string cheese is a suitable and convenient low-carb snack for most individuals. Its nutritional profile supports satiety and fits well into low-carb and ketogenic eating plans. By being mindful of portion sizes and overall intake of sodium and saturated fat, you can enjoy string cheese while working towards your dietary goals. Its combination of protein, fat, and minimal carbohydrates makes it a satisfying option to help manage hunger between meals.

Frequently Asked Questions

A single stick of standard mozzarella string cheese typically contains less than 1.5 grams of carbohydrates.

Yes, string cheese is moderately high in fat, containing around 6 grams per serving. This fat contributes to the snack's satiating properties, which is particularly beneficial for low-carb and keto diets.

Yes, string cheese can be a great snack for weight loss. Its combination of protein and fat helps you feel full and satisfied, which can prevent overeating and reduce overall calorie intake.

The lactose content in mozzarella string cheese is very low due to the cheese-making process. Many individuals with mild lactose intolerance can tolerate it, but those with severe intolerance or a dairy allergy should exercise caution.

For those on a keto diet, full-fat varieties of string cheese are often the best choice as they provide a higher fat content, which is key for maintaining ketosis.

String cheese is comparable to other low-carb snacks like eggs and nuts in terms of protein and satiety. While nuts offer more fiber and healthy fats, string cheese is generally lower in carbs. Eggs are a nearly zero-carb option.

Yes, you can eat string cheese every day as part of a balanced low-carb diet. However, it is important to monitor your portion size and overall intake of sodium and saturated fat.