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Is String Cheese a Healthy Snack? 9 Snack Saviors or Secret Villain

Is String Cheese a Healthy Snack?
Is String Cheese a Healthy Snack?
Is String Cheese a Healthy Snack?
Is String Cheese a Healthy Snack?
Is String Cheese a Healthy Snack?
Is String Cheese a Healthy Snack?

Is String Cheese a Healthy Snack?

Is String Cheese a Healthy Snack? String cheese, a convenient and portable snack, is a favorite among children and adults alike. String cheese, also known as mozzarella sticks or cheese strings, is a type of shredded mozzarella cheese that has been mixed with emulsifiers and stabilizers. These additives help give string cheese its signature long, stringy shape and prevent it from becoming crumbly or melty at room temperature. This makes it a perfect on-the-go snack since it doesn’t require refrigeration. Let’s delve into how String Cheese is made and is it good for you.

How Is String Cheese Made?

The String Cheese starts with milk. The milk undergoes pasteurization to kill any harmful bacteria. Then, cheese cultures are introduced, which are essentially good bacteria that ferment the milk’s natural sugars into lactic acid. This acidification process curdles the milk, separating it into curds (solids) and whey (liquid). The curds are separated from the whey, then washed and bathed in a salt solution to remove any excess lactose (milk sugar) and the salt adds flavor while also helping to preserve the cheese.

In Heating and Stretching, the curds are cooked in hot water, making them soft and pliable. Special mixers with augers then knead the curds, which aligns the milk proteins in a specific way. This stretching and aligning is key to achieving the stringiness that string cheese is famous for. The hot, melty cheese is now ready to be shaped.  It’s forced through an extruder, which is basically a machine that pushes the cheese through a mold to form long ropes. These ropes are then cut into individual-sized sticks, cooled down, and packed. 

String Cheese Nutrition Facts

Is String Cheese a Healthy Snack? String cheese can be a convenient and a useful source of protein, calcium, and some fat, but it also contains sodium. Let’s explore the nutritional content of a single serving of string cheese to help you decide. The following information is based on a typical one-ounce (28-gram) serving of part-skim mozzarella string cheese according to the USDA.

  • Calories: 85
  • Fat: 5.8 grams
  • Sodium: 198 milligrams
  • Protein: 6.7 grams
  • Carbohydrates: 1.3 grams
  • Fibers: 0 grams
  • Sugars: 0.5 grams
  • Calcium: 196 milligrams
  • Selenium: 7.6 micrograms
  • B12: 0.47 micrograms

Vitamins & Minerals

String cheese offers a convenient protein and calcium punch, with one stick boasting around 20% of your daily calcium needs. However, its convenience comes with some trade-offs. String cheese can be moderate in sodium and saturated fat, and while some brands may tout added vitamins and minerals, it generally lacks a broader nutrient profile. Is String Cheese a Healthy Snack? So, enjoy string cheese in moderation as part of a balanced diet that includes other healthy options.


Packing a mere 1.3 grams of carbs per serving, string cheese falls firmly in the very-low-carb category. These carbs likely come from naturally occurring milk sugars, making it a great option for those following a low-carb diet.


A single serving of string cheese (around 28 grams) is a mini protein powerhouse, offering over 6 grams of dairy protein. This protein comes courtesy of casein, a slow-digesting type of protein left behind after most of the whey is separated during cheesemaking. Casein provides all nine essential amino acids your body can’t produce on its own, making it a valuable addition to your diet.


String cheese packs a powerful nutritional punch for its size. Each serving delivers just 85 calories, but a good chunk of that comes from protein and healthy fats. In fact, protein provides roughly 26 calories, while dietary fat contributes around 52 calories. The remaining 7 calories come from carbohydrates, making it a very low-carb option.


Like most dairy products, string cheese contains its fair share of dietary fats, unless you opt for a fat-free version. A typical serving of part-skim string cheese packs 5.8 grams of fat, with a breakdown of 3.3 grams being saturated fat, 1.3 grams monounsaturated fats, and 0.2 grams polyunsaturated fatty acids.

Is Eating String Cheese Good For You?

Is String Cheese a Healthy Snack?

Is String Cheese a Healthy Snack? A grab-and-go favorite for both kids and adults, string cheese offers a convenient and tasty source of protein and calcium. But beyond its portability and familiarity, what are the real health benefits of this popular snack? Let’s delve into the nutritional content of string cheese to understand its role in a balanced diet. 

1. Bone Health Beyond Calcium

Cheese contains vitamin K2, which some studies suggest may work alongside calcium to improve bone mineral density and potentially reduce fracture risk.

2. May Promote Oral Health

Cheese, including string cheese, may contribute to better oral health. The presence of casein protein and specific bacteria strains might help reduce cavity formation.

3. Source of Essential Fatty Acids

String cheese, particularly full-fat varieties, contains small amounts of conjugated linoleic acid (CLA). CLA is a fatty acid with potential benefits for heart health, weight management, and inflammation reduction, although more research is needed.

4. Mood and Energy Booster

Some studies suggest cheese consumption might be linked to improved mood and energy levels. This could be due to the presence of tryptophan, an amino acid involved in serotonin production, the “feel-good” neurotransmitter.

5. Possible Prebiotic Effects

String cheese may contain some prebiotics, which are non-digestible fibers that feed good gut bacteria. These bacteria play a role in digestion, immune function, and overall gut health.

6. May Aid Muscle Recovery

The protein and specific amino acids found in cheese, like leucine, might contribute to muscle repair and recovery after exercise. However, more research is needed to confirm this benefit.

7. May Promote Satiety

String cheese can contribute to feelings of fullness due to a combination of factors. The protein content helps you feel satisfied, while the presence of fat slows down digestion, keeping you feeling fuller for longer. This can be helpful for managing weight or reducing overall calorie intake.

8. Source of Selenium

Is String Cheese a Healthy Snack? Yes! Because string cheese offers a small amount of selenium, a mineral with antioxidant properties. Selenium plays a role in thyroid function, reproduction, and may help reduce the risk of certain chronic diseases. However, other dietary sources like seafood, nuts, and organ meats are generally richer in selenium.

9. Produce Red Blood Cell & Prevent Anemia

Vitamin B12 is a crucial nutrient for our bodies, particularly in red blood cell production. When we lack sufficient B12, we risk developing anemia, a condition where the body struggles to produce enough healthy red blood cells. This vital vitamin is absent from our bodies naturally, so we rely on dietary sources to maintain healthy levels. Vegans, who exclude animal products from their diet, are especially susceptible to B12 deficiency as animal proteins are the most common source.

Is String Cheese a Healthy Snack? String cheese offers a surprising benefit in this regard.  A single serving provides a significant 20% of the Recommended Daily Allowance (RDA) for vitamin B12. Including string cheese in your diet can help ensure you meet your B12 needs, reducing the risk of anemia and supporting the production of healthy red blood cells for optimal health.

Is String Cheese a Healthy Late Night Snack?

Yes! Our bodies rely on different nutrients to feel full. Carbs, like those found in sugary snacks or white bread, are digested quickly, causing a surge of blood sugar and insulin. This initial spike in energy is often followed by a crash, leaving you feeling hungrier sooner.

Protein, on the other hand, takes longer to break down. This slower digestion keeps you feeling satisfied for a longer period. Additionally, protein stimulates the production of hormones that signal fullness to your brain, further helping you curb cravings. 

While dietary fat is indeed delicious, meals high in fat content can actually leave you feeling fuller for longer. This is because fat takes a longer time to digest compared to carbs, keeping your stomach feeling content. Additionally, these high-fat meals trigger the release of hormones in your body that signal fullness to your brain, effectively curbing hunger pangs. String cheese, with its perfect blend of protein and fat, becomes a great candidate for a travel-friendly snack that keeps you satisfied until your next meal.

Is String Cheese a Good Protein Snack?

String cheese is a surprising protein champion, offering around 7 grams per stick.  Looking for a protein boost?  Think beyond the stick! Combine two string cheeses with a power duo of two hard-boiled eggs and an ounce of nuts. Top it off with some fresh fruit, and you’ve got a protein powerhouse exceeding 30 grams – all in a portable and satisfying snack or light meal.

Is String Cheese a Healthy Snack? So, string cheese is both a healthy and good protein snack.

Is String Cheese a Post Workout Snack?

String cheese can be a convenient post-workout option because it packs a protein punch, typically around 7 grams per serving. This protein is essential for repairing and rebuilding muscles after a workout. It’s also a good source of calcium, important for bone health and muscle function.

While the sodium content might not be a dealbreaker, it’s something to consider, especially if you’re not rehydrating well after exercise. Additionally, string cheese contains some saturated fat. Moderation is key here, particularly if you have heart health concerns.

So, while string cheese can be a handy post-workout snack for a protein boost, it’s best to combine it with other foods to ensure a well-rounded recovery strategy. Consider pairing it with fruits or whole-wheat crackers for a balanced mix of protein and carbs, or incorporate it into a post-workout smoothie with fruits, vegetables, and yogurt. 

Is String Cheese a Good Snack for Diabetes?

String cheese comes in individual sticks, making portion control a breeze. This helps you manage your carb intake, a key factor in keeping blood sugar levels stable. It offers a good dose of protein, which is a double win for diabetes management. Protein can help slow down carb digestion, preventing blood sugar spikes, and also contributes to feelings of fullness, keeping you satisfied and avoiding sugar cravings. 

On top of these benefits, string cheese boasts a good amount of calcium, which is important for bone health, and people with diabetes are at an increased risk for fractures. 

Is String Cheese a Healthy Snack for Weight Loss?

String cheese can be a supportive snack for weight loss when enjoyed in moderation. It offers a satisfying protein punch (around 6-7 grams per serving) that helps you feel fuller for longer, potentially reducing calorie intake throughout the day. Plus, it’s a convenient, portion-controlled snack that requires no prep work, making it a grab-and-go option to curb cravings between meals.

Is String Cheese a Good Low Carb Snack?

Absolutely! String cheese shines as a low-carb champ. Packing just over 1 gram of carbs per serving, and most of that coming from naturally occurring milk sugars, it perfectly fits into a low-carb diet. This makes it a satisfying and convenient option to curb cravings without derailing your carb goals.

Wrapping Up

Is String Cheese a Healthy Snack? String cheese can be a healthy snack hero! Portable and packed with protein (around 7 grams per stick) for muscle building and satiety, it’s also a good source of calcium for bone health. Plus, with just 1 gram of carbs, it’s a low-carb champ, and even offers a boost of Vitamin B12 and Selenium for overall well-being.

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