Mozzarella sticks are breaded, deep-fried sticks of mozzarella cheese. Because they are made from cheese -- which naturally contains a large amount of fat -- and are deep-fried, mozzarella sticks are very high in fat. For this reason, you may wish to consume just a few mozzarella sticks as an appetizer, rather than consuming an entire serving as a meal.
Calories and Fiber
A typical restaurant serving, or seven mozzarella sticks, contains 763 calories. Eighteen percent of these calories come from protein, 30 percent come from carbohydrates and 52 percent come from fat. One serving of mozzarella sticks contains 57.7 grams of carbohydrates, 4.2 grams of which are fiber. This 4.2 grams of fiber provides 17 percent of the recommended daily fiber intake for women.
One serving of mozzarella sticks contains 34.5 grams of protein, which provides more than 60 percent of the RDA for most adults. Like any dairy product, mozzarella sticks provide a complete protein, which means they contain all nine of the essential amino acids, which are those amino acids not made by your body. Mozzarella sticks contain a large amount of all nine of these amino acids. In fact, one serving provides more than 100 percent of the minimum daily amount recommended by the Institute for Medicine for five essential amino acids: tryptophan, isoleucine, leucine, phenylalanine and valine.
Mozzarella sticks contain a large amount of fat, with one serving containing 43.9 grams, which contribute 395 calories. If you eat 2,000 calories a day, you should aim to eat 400 to 700 fat calories per day, so one serving of mozzarella sticks provides nearly 100 percent of your fat intake for an entire day. One serving also contains 77 mg of cholesterol -- roughly one-quarter of the daily limit -- 16.2 grams of saturated fat and .9 grams of trans fatty acids, all of which can contribute to high cholesterol and heart disease. The American Heart Association recommends consuming less than 2 grams of trans fatty acids per day; one serving of mozzarella sticks provides nearly half of this amount.
Although high in fat, mozzarella sticks are also high in many essential minerals. One serving provides more than 80 percent of the RDA for calcium, 25 percent for manganese, 40 percent for zinc and 100 percent of phosphorus. Mozzarella sticks are also high in sodium, with one serving containing 1842 milligrams. Based on recommendations in Dietary Guidelines for Americans, the maximum recommended amount of sodium is 2,300 for most individuals and 1,500 milligrams for older adults and those with heart disease.
Mozzarella sticks provide many vitamins, especially the fat-soluble vitamins A, E and K. One serving contains more than 40 percent of the RDA for vitamin K, 20 percent for vitamin A and 17 percent for vitamin E. Vitamin K is essential for proper blood clotting, vitamin A is important for healthy eyes and vitamin E assists in immune function. One serving of mozzarella sticks also provides more than 15 percent of the RDA for thiamin, riboflavin and pantothenic acid, all of which are water-soluble B vitamins.
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.