Mozzarella sticks are a popular appetizer or side dish that can be found at many restaurants across the United States. They consist of mozzarella cheese that has been breaded and deep fried until golden brown and crispy on the outside. Mozzarella sticks are often served alongside marinara sauce for dipping, but some people prefer to dip them in ranch dressing instead.
The popularity of mozzarella sticks and ranch dressing
Both mozzarella sticks and ranch dressing are very popular menu items. Mozzarella sticks can be found at Italian restaurants, pubs, diners, and more. Ranch dressing is a creamy, tangy condiment that can be found just about everywhere, from fast food chains to fine dining establishments. It’s one of the most popular salad dressings in the U.S., and it is also commonly used as a dip for various foods like chicken wings, fries, and vegetables.
According to statistics from American food companies, ranch is far and away the most popular salad dressing in the United States. Around 60% of all salad dressing sales in the U.S. are ranch dressings. Mozzarella sticks are considered an American classic appetizer and are served at over 80% of casual dining restaurants in the country.
Reasons people dip mozzarella sticks in ranch dressing
There are a few key reasons why someone may prefer to dip their mozzarella sticks in ranch dressing rather than marinara sauce:
- They enjoy the flavor combination. The creaminess and tanginess of the ranch pairs well with the rich, salty flavor of fried mozzarella cheese.
- They want an appealing texture contrast. The crunchy exterior of the mozzarella stick dipped in the cool, creamy ranch makes for an enjoyable mouthfeel.
- They want to cut down on marinara’s acidity. Marinara sauce contains ingredients like tomatoes and vinegar that can taste acidic, especially when eaten in large quantities. Ranch has a milder flavor.
- They want to avoid marinara sauce stains. The red color of marinara can easily stain clothing or hands. Ranch dressing is less prone to making a mess.
- They have dietary restrictions. Some people may be avoiding tomatoes or other ingredients found in marinara sauce.
Nutritional comparison of ranch vs. marinara sauce
From a nutritional standpoint, ranch dressing and marinara sauce are very different condiments. Here is a comparison of the nutritional values in a 2 tablespoon serving size of each:
| Nutrition Facts | Ranch Dressing | Marinara Sauce |
|---|---|---|
| Calories | 73 | 20 |
| Total Fat | 7g | 0g |
| Sodium | 151mg | 123mg |
| Total Carbohydrates | 2g | 4g |
| Protein | 0g | 1g |
As you can see, ranch dressing contains significantly more calories and fat than marinara sauce, which has minimal fat and more beneficial nutrients from the tomatoes. However, two tablespoons is a small serving size. In the larger quantities that sauce or dressing are generally consumed, the differences become even more pronounced.
Nutritional value of mozzarella sticks
Mozzarella sticks themselves are high in calories, fat, and sodium when served at restaurants. According to USDA data, a typical serving of 6 medium mozzarella sticks contains:
- Calories: 426
- Total fat: 28g
- Saturated fat: 10g
- Trans fat: 1g
- Sodium: 801mg
- Carbohydrates: 26g
- Protein: 16g
The breading and frying process adds a lot of extra calories and fat. When you dip mozzarella sticks in ranch dressing, you are essentially adding more fat, sodium, and cholesterol on top of an already indulgent food.
Is it unhealthy to dip mozzarella sticks in ranch?
While it’s fine to enjoy mozzarella sticks with ranch dressing occasionally, making it a regular habit could have negative health effects. Some downsides of frequently double-dipping into the fat and sodium of mozzarella sticks and ranch include:
- Weight gain – the extra calories can quickly add up
- Increased cholesterol and heart disease risk from high saturated fat intake
- Higher sodium intake can exacerbate hypertension
- Nutritional deficiencies since these foods lack beneficial nutrients like vitamins, minerals, and fiber
- Increased risk for chronic diseases like diabetes and cancer
For children, frequent consumption of the high sodium levels in this meal combination could be particularly problematic, as excess sodium intake has been linked with high blood pressure in children.
Healthier dip alternatives for mozzarella sticks
If you want to enjoy mozzarella sticks but are looking for healthier dip options than ranch dressing, here are some ideas:
- Marinara – make sure to look for low-sodium options
- Guacamole
- Salsa
- Hummus
- Tzatziki sauce
- Homemade spinach and artichoke dip
- Low-fat Greek yogurt dip
Making your own fresh tomato marinara sauce at home can also give you control over the ingredients and sodium levels.
Healthier cooking methods for mozzarella sticks
In addition to choosing a healthier dip, you can make mozzarella sticks themselves a bit better for you by:
- Baking instead of frying
- Using whole grain breadcrumbs in the coating
- Choosing lower-fat mozzarella cheese
- Dipping in egg whites instead of whole eggs before breading
Portion control is also important. Stick to the recommended serving size on recipes instead of overindulging.
Conclusion
While mozzarella sticks and ranch do taste delicious together, having this high-fat combination too frequently could lead to negative health consequences over time. For a healthier option, choose marinara or lighter dips and focus on enjoying mozzarella sticks in moderation as an occasional indulgence. Trying baked instead of fried preparation methods can also cut down on the fat and sodium levels of this appetizer.