⏱ 30 min totalMozzarella Sticks
Per 1 serving · 202 g · 9 ingredients
of a 2,000 cal day
- Protein51g38% of calories
- Carbs11g8% of calories
- Fat32g54% of calories
- ✓ Protein-dense
At a glance
One serving of Mozzarella Sticks (202 g) has 543 calories, with 51 g of protein, 11 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (102% DV), Vitamin A (31% DV) and riboflavin (b2) (48% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 61%, 99% and 76% of the daily value.
High in
20%+ of the daily value
- Protein102%
- Vitamin A31%
- Riboflavin (B2)48%
- Vitamin B1273%
- Choline23%
- Calcium137%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin B616%
- Pantothenic acid16%
- Magnesium12%
Watch
20%+ of the daily value
- Sodium61%
- Saturated fat99%
- Cholesterol76%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹³⁄₁₆ medium Egg- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper- 🥄¹⁄₁₆ cup Coconut flour
- ³⁄₁₆ oz Vital wheat gluten
⁷⁄₁₆ cup Parmesan cheese
⅜ tsp Garlic powder- 🥄¹³⁄₁₆ tsp Italian seasoning
4 oz Mozzarella cheese
Directions
- 1
Whisk the eggs with salt and pepper in a small bowl. In a separate shallow dish, combine coconut flour, vital wheat gluten, Parmesan cheese, garlic powder, and Italian seasoning.
- 2
Cut mozzarella cheese into sticks. Dip each stick into the egg mixture, then roll in the Parmesan mixture to coat. Repeat to form a double coating.
- 3
Place the coated cheese sticks in a dish and freeze until solid. Transfer to bags until ready to cook.
- 4
Heat oil in a pan to 365°F. Deep fry the cheese sticks until golden brown. Drain on paper towels.
- 5
Serve the mozzarella sticks alone or with marinara sauce for dipping.
Vitamins & minerals
Amounts for 1 serving (202 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 283 μg | 31% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 1 mg | 48% |
| Niacin | 0.2 mg | 2% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 30 μg | 8% |
| Vitamin B12 | 2 μg | 73% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 127 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 1,371 mg | 137% |
| Iron | 2 mg | 24% |
| Potassium | 199 mg | 4% |
| Magnesium | 51 mg | 12% |
| Phosphorus | 879 mg | 126% |
| Zinc | 5 mg | 44% |
| Copper | 0.1 mg | 9% |
| Manganese | 0 mg | 2% |
| Selenium | 38 μg | 70% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 73 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 10 g | — |
| Glycine | 1 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 5 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 5 g | — |
| Retinol | 277 μg | — |
| Serine | 3 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 3 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 543 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 103minWalking (3.5 mph)
- 65minCycling (moderate)
- 45minRunning (6 mph)
- 76minSwimming laps
Common questions
How many calories are in Mozzarella Sticks?
One serving of Mozzarella Sticks (1 serving) has 543 calories, which works out to 269 calories per 100 g. That is about 27% of a 2,000-calorie day.
Are Mozzarella Sticks high in protein?
Yes. It has 51 g of protein per serving, and 38% of its calories come from protein (9.4 g of protein per 100 calories).
Are Mozzarella Sticks keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 8% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mozzarella Sticks?
1410 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mozzarella Sticks?
1.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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