Mozzarella sticks are a popular appetizer or snack food consisting of mozzarella cheese that has been breaded and deep fried. They have a crispy, golden exterior and a melted, gooey interior. But are these delicious cheese sticks actually a healthy option?
The Nutritional Profile of Mozzarella Sticks
To determine if mozzarella sticks are healthy, we need to look at their nutritional profile. Here are some key nutrients and calories for a typical serving of mozzarella sticks (around 5-6 pieces):
| Calories | 270-400 |
|---|---|
| Total Fat | 15-25g |
| Saturated Fat | 6-12g |
| Trans Fat | 0.5-2g |
| Cholesterol | 25-45mg |
| Sodium | 400-700mg |
| Carbohydrates | 15-30g |
| Protein | 10-15g |
As you can see, a single serving of mozzarella sticks is high in calories, fat, saturated fat, sodium and cholesterol. The saturated fat and trans fat content is of particular concern, as these types of fats have been linked to an increased risk of heart disease and stroke when consumed in excess.
High in Calories
One of the biggest issues with mozzarella sticks is their high calorie content. A single serving can contain 300-400 calories or more. For comparison, a medium apple contains about 95 calories.
The high number of calories in mozzarella sticks comes from two places – the cheese filling and the outer breading. Mozzarella is a full-fat cheese, and the breading is usually made from white flour and eggs which are then fried in oil. All of these components add up to a very energy-dense food.
For most people, mozzarella sticks do not promote healthy weight maintenance or weight loss. The excess calories can quickly add up and lead to weight gain over time. Someone would need to be mindful of portion size and limit other caloric intake throughout the day to accommodate mozzarella sticks in their diet.
High in Fat
In addition to being high in calories, mozzarella sticks are very high in fat, with around 15-25 grams of fat per serving. A large portion of this comes from saturated fat at 6-12 grams.
Saturated fat has been shown to raise LDL (bad) cholesterol levels which increases risk for heart disease. The American Heart Association recommends limiting saturated fat to no more than 13 grams per day. Just one serving of mozzarella sticks provides nearly an entire day’s worth of saturated fat.
The mozzarella filling, fried breading, and frying oil all contribute to the high fat content. Even when baked instead of fried, mozzarella sticks remain high in saturated fat due to the cheese.
High in Sodium
Mozzarella sticks also contain quite a bit of sodium, with 400-700mg per serving. This is around 15-30% of the recommended daily sodium intake.
Excess sodium consumption is linked to high blood pressure, which can increase risk for stroke, heart attack and kidney disease. Those with high blood pressure or heart problems may want to be cautious about intake of mozzarella sticks and other salty foods.
Low Nutrient Value
Beyond calories, fat and sodium, mozzarella sticks are lacking in nutrients. Cheese does provide protein and calcium, but mozzarella sticks are not a good source of vitamins, minerals or fiber.
Foods like fruits, vegetables and whole grains contain a wide range of vitamins, minerals and antioxidants lacking in mozzarella sticks. Fiber is also absent, which is important for healthy digestion.
Overall, mozzarella sticks are a highly processed food without much nutritional value. The calories come mostly from fat rather than beneficial nutrients.
Healthier Snacking Options
Rather than snacking on mozzarella sticks, there are many healthier snack choices to provide nutrition without excess calories, fat and sodium.
Fresh Fruit and Vegetables
Snacks like apple slices, carrots, celery sticks, grape tomatoes and sliced bell peppers are low calorie, provide fiber and packed with vitamins. Pair with hummus, guacamole or low-fat dip for added nutrition.
Greek Yogurt and Cottage Cheese
Plain Greek yogurt and cottage cheese provide protein, calcium, and probiotics without all the saturated fat found in mozzarella sticks. Top them with fresh or frozen fruit for added nutrients.
Nut and Seed Trail Mixes
Make your own trail mix with unsalted nuts like almonds, walnuts, cashews and pistachios plus dried fruit and seeds like pumpkin seeds and sunflower seeds. These provide healthy fats, protein and minerals.
Air-Popped or Lightly Salted Popcorn
Popcorn makes a healthy, high-volume snack that’s low in calories. Air-pop for lowest calories or look for light microwave popcorn. Sprinkle with spices instead of butter for flavor.
Protein Bars and Shakes
Look for protein bars and shakes made with whole foods like nuts, seeds and minimal added sugar. They provide protein, fiber and healthy fats to help you stay full between meals.
Should You Avoid Mozzarella Sticks Entirely?
Based on their poor nutritional stats, you may be wondering if mozzarella sticks should be avoided altogether. The answer is – it depends.
For those following a balanced, whole food diet, consuming mozzarella sticks on occasion is unlikely to have major health consequences. As part of an otherwise varied diet with plenty of fruits, vegetables, lean proteins, whole grains and healthy fats, enjoying mozzarella sticks at a party or restaurant as a treat is fine.
However, for those with health conditions like heart disease, diabetes or obesity, mozzarella sticks are best limited or consumed only rarely. Their high sodium, saturated fat, carbs and calories can exacerbates these health problems.
Here are some tips for keeping mozzarella sticks as an occasional indulgence:
- Split an order with someone rather than having your own
- Have just 2-3 sticks rather than a whole order
- Pair with a side salad to increase nutrients
- Balance out calories for the rest of the day
- Limit to once a week or only on special occasions
Healthier Cooking Methods
If you do want to occasionally enjoy mozzarella sticks, there are some cooking methods that can make them healthier:
Baked Instead of Fried
Baking mozzarella sticks reduces the amount of oil and creates a lighter, less greasy texture. While still high in calories and saturated fat from the cheese, baking avoids the extra calories from frying oil.
Whole Grain Breading
Using whole grain breadcrumbs adds a bit more nutrients to the breading. Look for panko breadcrumbs made from whole wheat or a multi-grain blend.
Heart-Healthy Marinara Sauce
Pair baked mozzarella sticks with a marinara sauce made with olive oil instead of heavy cream or butter. Add lots of fresh basil, garlic and mushrooms for extra flavor.
Portion Control
Keep portions small, about 3-4 mozzarella sticks per serving. Measure out the breadcrumbs and cheese pieces rather than eyeballing it to keep calories in check.
The Bottom Line
Are mozzarella sticks healthy? When eaten in moderation alongside an otherwise balanced diet, they can be enjoyed as an occasional treat. However, it’s best to think of them more as a dessert than a nutritious snack due to their high calorie, fat, and sodium content.
If you do indulge, go for a small portion, bake instead of frying, and pair them with something nutritious like a side salad. For a truly healthy snack, fresh fruits and veggies, yogurt, nuts and other whole foods are significantly better options than deep-fried cheese.