Nutrition Diet: Which string cheese is the healthiest?

November 7, 2025 •

4 min read

With nearly 90% of US households consuming cheese, many seek convenient, nutritious options. But when considering a quick, portion-controlled snack, you might wonder: Which string cheese is the healthiest? The answer depends on your specific dietary needs, but a quick nutritional comparison can reveal some surprising differences among popular brands.

Quick Summary

Comparing popular string cheese brands reveals key differences in calories, fat, protein, and sodium. Reduced-fat and light versions, often made from mozzarella, offer lower calorie and saturated fat counts, while organic options provide a cleaner ingredient list. The best choice depends on balancing nutritional goals with taste preferences.

Key Points

Reduced-Fat Light Options are Lowest in Calories: Sargento Reduced Fat Light is an excellent choice for those managing weight, with only 50 calories and lower saturated fat per stick.
Organic Options Provide Cleaner Ingredients: Organic Valley Stringles are made from milk from pasture-raised cows, free of antibiotics and synthetic hormones, making them a top pick for ingredient-conscious consumers.
Sodium Content Varies, So Check the Label: Sodium levels can range significantly between brands, so always compare labels, especially if you are monitoring your salt intake.
String Cheese is a Good Source of Protein and Calcium: Most string cheese brands offer 6-8 grams of protein and are a good source of bone-building calcium, providing satiety and nutritional value.
For Kids, Cut into Small Pieces: For young children under four, string cheese should be cut into bite-sized pieces to prevent choking.
Minimal Ingredients Often Signify Better Quality: Look for brands with a short, simple list of ingredients (milk, cultures, salt, enzymes) to ensure a less processed product.

String cheese is a popular snack, beloved by kids and adults for its fun-to-eat format and mild flavor. It provides a convenient source of protein and calcium, but its nutritional profile can vary significantly across brands and varieties. While no cheese is a "health food," choosing the healthiest string cheese involves evaluating key metrics like calories, fat content, sodium levels, and ingredient quality.

Key Nutritional Factors to Consider

When comparing string cheese options, focus on the following nutritional criteria to make an informed decision:

Calories: A single serving of string cheese is typically one stick, and calories generally range from 50 to 90 calories per stick, depending on the fat content. Reduced-fat and light varieties will be on the lower end of this scale.
Fat Content: Most string cheese is made from mozzarella, and the fat content varies based on whether it's whole milk, part-skim, or reduced-fat. Excess saturated fat can raise cholesterol levels, so lower-fat options are generally considered healthier.
Sodium: Cheese can be a significant source of sodium in the American diet. Sodium levels in string cheese can vary, with most brands containing between 160 mg and 210 mg per stick. This is a crucial factor for individuals monitoring their salt intake.
Protein: A major benefit of string cheese is its protein content, which promotes satiety and muscle building. Most brands offer between 6 and 8 grams of protein per stick.
Ingredients and Processing: Choosing brands with minimal ingredients, such as milk, cultures, and enzymes, is often a sign of less processing. Organic options further ensure the milk comes from cows raised without antibiotics or artificial growth hormones.

Comparison of Popular String Cheese Brands

To help identify the healthiest string cheese for your needs, here is a comparison of several popular options based on a single-stick (28g) serving size, using information from brand websites and nutritional databases:


Brand & Variety	Calories	Protein (g)	Fat (g)	Sodium (mg)	Notes
Sargento® Reduced Fat Light String Cheese	50	6	2.5	160	Lowest calories and sodium. Lower saturated fat.
Frigo® Cheese Heads® Light String Cheese	50	6	N/A	N/A	Very low calorie, often cited for weight loss.
Organic Valley® Stringles® Organic String Cheese	80	7	6	210	Certified organic, no antibiotics or synthetic hormones.
Polly-O® Low-Moisture Part-Skim String Cheese	80	7	5	180	Good source of calcium, no artificial flavors.
Borden® Mozzarella String Cheese	80	7	6	190	Standard mozzarella, 100% natural cheese.
Kraft® Reduced Fat 2% Mozzarella String Cheese	60	6	3.5	180	1/4 less fat than standard mozzarella.

Determining the Best Option for Your Diet

Your definition of "healthiest" should be based on your individual dietary goals. While low calories are often a priority for weight management, other factors like sodium intake or ingredient sourcing might be more important for your health.

If you are watching your calories and fat

For those focused on weight management, reduced-fat or light string cheese is the best choice. Brands like Sargento Reduced Fat Light or Frigo Cheese Heads Light offer the lowest calorie and fat counts, making them a great option for a high-protein, low-fat snack. The protein content helps you feel fuller for longer, which can aid in reducing overall calorie consumption.

If you prioritize organic and minimal ingredients

For consumers concerned with ingredient quality and animal welfare, organic options like Organic Valley Stringles are ideal. These brands use milk from pasture-raised, organic cows, ensuring no antibiotics or artificial hormones are used. While they may have a slightly higher calorie and fat count than light versions, the quality of the ingredients may be a more significant factor for some. For a simple and natural snack, look for brands that list only a few ingredients: milk, salt, cultures, and enzymes.

If you are monitoring sodium intake

For individuals on a low-sodium diet, careful label reading is essential. As shown in the table, Sargento Reduced Fat Light offers one of the lower sodium counts at 160 mg per stick. Other brands like Polly-O also sit on the lower end of the spectrum compared to other cheeses, but comparing specific labels is the best approach.

For Kids

String cheese is a convenient and satisfying snack for kids. When choosing for children, consider organic varieties like Organic Valley for their cleaner ingredient profile. However, it's crucial to serve string cheese appropriately to toddlers, as its shape can pose a choking hazard. Solid Starts, an infant nutrition resource, recommends cutting string cheese into small, bite-sized pieces for children under four.

Conclusion: Making Your Choice

There is no single winner for the healthiest string cheese, as the "best" option depends on your dietary priorities. However, certain choices stand out. For the lowest calories and fat, Sargento Reduced Fat Light String Cheese is an excellent pick. If organic ingredients are your priority, Organic Valley Stringles offers a high-quality, flavorful alternative. Ultimately, regardless of the brand, string cheese can be a nutritious, protein-rich snack when consumed in moderation as part of a balanced diet. By paying close attention to labels and considering your personal health goals, you can make the smartest choice for yourself and your family.

Additional Tips for Healthy Snacking

Pair it up: Enhance the nutritional value of your string cheese snack by pairing it with other healthy foods like an apple or a handful of nuts.
Watch portions: Stick to one or two sticks to keep calories and sodium in check. The individual packaging makes this easy.
Avoid processed alternatives: Be wary of highly processed cheese products that contain a long list of artificial ingredients or high sodium. Stick to real cheese for the best nutritional benefits.
Check the ingredients list: A short and simple list of ingredients is often the best indicator of a quality product with minimal processing.

Frequently Asked Questions

Yes, string cheese can be good for weight loss when consumed in moderation. It is a portion-controlled, high-protein snack that can help you feel full and satisfied, potentially leading to lower overall calorie intake. Reduced-fat and light varieties are best for this purpose due to their lower calorie and fat content.

The protein content in a single stick of string cheese typically ranges from 6 to 8 grams. This can vary slightly by brand and variety, so it's always best to check the nutritional label.

Organic string cheese, like Organic Valley Stringles, offers benefits such as being free from antibiotics and synthetic hormones, as the milk comes from pasture-raised cows. While the core nutritional content may be similar to conventional options, the ingredient sourcing is generally considered healthier by many consumers.

Yes, some brands offer lower-sodium versions. For example, Sargento Reduced Fat Light String Cheese contains less sodium than many standard varieties, at 160 mg per stick. Always check and compare nutrition labels to find the lowest sodium option.

String cheese can be a convenient and fun snack for children. It is a good source of protein and calcium. However, it is a choking hazard for young children, so for those under four, it should be cut into small, bite-sized pieces.

The primary difference is the fat and calorie content. Part-skim string cheese is made with milk from which some fat has been removed, resulting in lower calories and saturated fat. Whole milk string cheese is made with full-fat milk and therefore contains more calories and fat per serving.

Most string cheese in the United States is made from low-moisture part-skim mozzarella cheese. However, other string cheese varieties exist globally, and some US brands might use a blend of cheeses like mozzarella and cheddar. Mozzarella's unique protein structure is what gives it the characteristic stringy texture.