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String cheese is a stick of low-moisture, part-skim mozzarella that peels apart into strings. The strings come from the way it is made: hot, stretched mozzarella curd is pushed through narrow tubes, which lines up the milk proteins into fibers. USDA FoodData Central lists low-moisture part-skim mozzarella at 84 calories and 6.7 grams of protein per ounce, along with 15% of the Daily Value for calcium and 8% for sodium. So is string cheese healthy? It is a minimally processed, portion-sized dairy food with useful protein and calcium, plus some saturated fat and salt. This guide covers string cheese nutrition, string cheese protein and calories, how it compares with other cheeses, and who should be careful.
Peptide Labs does not sell string cheese or dairy foods. This article is general nutrition information, not medical advice.
Key Takeaways
- String cheese is usually low-moisture, part-skim mozzarella, a cheese with a federal standard of identity.
- USDA data per ounce: 84 calories, 6.7 g protein, 5.6 g fat, 3.2 g saturated fat.
- One ounce supplies 15% of the Daily Value for calcium and 8% for sodium.
- It has fewer calories per ounce than cheddar or Monterey cheese, with a similar protein figure.
- Milk allergy rules it out; check labels for sodium and for any added ingredients.
What is string cheese?
In the US, string cheese is almost always made from low-moisture, part-skim mozzarella. A 2015 study in the Journal of Dairy Science describes commercial string cheese as made from this cheese, and federal rules define it closely. Under 21 CFR 133.156 and 133.158, low-moisture part-skim mozzarella must be made from pasteurized dairy ingredients, must contain more than 45% but not more than 52% moisture, and must have a milkfat content between 30% and just under 45% of its solids. The standard describes the classic pasta filata step: the curd is heated in hot water or steam and kneaded and stretched until smooth.
String cheese adds one more step. A 2024 Journal of Dairy Science paper explains that the hot curd is extruded through narrow tubes or pipes, which align the protein fibers and give the cheese its pull-apart strings. The same paper notes that the two main commercial types are made either with bacterial cultures or by direct acidification, that stringiness and firmness fade during long storage, and that only a few studies have looked at string cheese at all. Fat matters for texture too: the 2015 study found that low-fat mozzarella loses its fibrous texture and stringiness, which is why most string cheese is part-skim rather than fat-free.
String cheese nutrition per ounce
Many sticks weigh about one ounce, but check the Nutrition Facts label for the exact weight. The values below come from USDA SR Legacy for low-moisture part-skim mozzarella (FDC 171244), per 1 ounce (28.35 grams), with the percent Daily Value from FDA reference values.
| Nutrient | Per 1 oz (28.35 g) | % Daily Value |
|---|---|---|
| Calories | 84 | Not applicable |
| Protein | 6.7 g | 13% |
| Total fat | 5.6 g | 7% |
| Saturated fat | 3.2 g | 16% |
| Carbohydrate | 1.6 g | 1% |
| Total sugars | 0.5 g | Not set |
| Calcium | 198 mg | 15% |
| Phosphorus | 155 mg | 12% |
| Sodium | 189 mg | 8% |
| Selenium | 7.8 mcg | 14% |
| Vitamin B12 | 0.48 mcg | 20% |
| Zinc | 1.0 mg | 9% |
| Vitamin A | 64 mcg RAE | 7% |
That profile is typical of cheese: a meaningful amount of protein, calcium and vitamin B12 in a small portion, almost no carbohydrate, and a share of the day’s saturated fat and sodium. String cheese protein is mostly casein, the main milk protein; our whey protein guide explains how the two milk proteins differ.
String cheese calories and protein compared with other cheeses
How does string cheese stack up against the cheeses people often slice for snacks? Per ounce, the USDA numbers look like this:
| Per 1 oz (USDA FDC ID) | Calories | Protein | Saturated fat (% DV) | Sodium (% DV) | Calcium (% DV) |
|---|---|---|---|---|---|
| Mozzarella, low moisture, part-skim (171244) | 84 | 6.7 g | 3.2 g (16%) | 189 mg (8%) | 198 mg (15%) |
| Mozzarella, low moisture, whole milk (170846) | 90 | 6.1 g | 4.4 g (22%) | 201 mg (9%) | 163 mg (13%) |
| Mozzarella, part skim, not low moisture (170847) | 72 | 6.9 g | 2.9 g (14%) | 175 mg (8%) | 222 mg (17%) |
| Cheddar, sharp (170899) | 116 | 6.9 g | 5.5 g (27%) | 183 mg (8%) | 202 mg (16%) |
| Monterey (170844) | 106 | 6.9 g | 5.4 g (27%) | 170 mg (7%) | 211 mg (16%) |
Protein per ounce is nearly identical across these cheeses, at roughly 6 to 7 grams. The difference is fat: string cheese carries about 30 fewer calories and about 2 grams less saturated fat per ounce than cheddar or Monterey, because it is made from partly skimmed milk. Sodium is similar across the group. If you are comparing dairy options by protein per calorie, plain strained yogurt and skyr come out higher, and our cottage cheese guide covers another option.
Is string cheese healthy?
There is no single verdict for any food, but string cheese has some clear strengths. It is a simple food, usually just pasteurized milk, cultures or vinegar, enzymes and salt, and each stick comes pre-portioned, which makes the label easy to read. It supplies protein, calcium, phosphorus and vitamin B12, with almost no sugar. That is why it appears in many lists of convenient snacks; our high-protein snack guide and low-calorie snack guide put it in context with other options.
The trade-offs are saturated fat and sodium. One ounce gives 16% of the Daily Value for saturated fat and 8% for sodium. FDA’s guide to the Daily Value says 5% or less per serving is low and 20% or more is high, so string cheese sits in the middle for sodium. Several sticks add up, and if you are watching salt, our low-sodium foods guide and reduced-sodium cheese labels can help. Pairing cheese with fruit, vegetables or whole-grain crackers adds the fiber cheese does not have.
Labels, lactose and allergy
- Ingredients: check for added starches, smoke flavor or colors in flavored or “twist” sticks; plain string cheese has a short list.
- Light versions: reduced-fat sticks exist; compare the label, since the 2015 study shows lowering fat changes texture.
- Lactose: USDA lists 0.5 g of total sugars per ounce of this mozzarella. Aged hard cheeses such as cheddar or Swiss are the ones NIDDK names as lower in lactose; mozzarella is a fresh cheese, so people who are sensitive should see how they do. Our lactase guide covers enzyme products.
- Milk allergy: milk is one of the nine major food allergens under US law, so string cheese is not suitable for anyone with a milk allergy.
String cheese labeled as low-moisture mozzarella must be made from pasteurized dairy ingredients under the federal standard. Keep it refrigerated and follow the date on the pack. Fried mozzarella sticks are a different food: breading and frying oil change the nutrition entirely. For more on calcium foods, see our calcium foods guide, and if you suspect a food reaction, an allergist is the right person to test it; our elimination diet guide explains why.
Frequently Asked Questions
What kind of cheese is string cheese?
In the US it is almost always low-moisture, part-skim mozzarella. The hot curd is stretched and pushed through narrow tubes, which lines up the protein into peelable strings.
How much protein is in string cheese?
USDA data for low-moisture part-skim mozzarella show 6.7 g of protein per ounce. Many sticks weigh about an ounce, but check your label.
How many calories are in string cheese?
About 84 calories per ounce in USDA data, fewer than cheddar at about 116 calories per ounce.
Is string cheese healthy?
It provides protein, calcium and vitamin B12 with almost no sugar, plus some saturated fat and sodium. It can fit a balanced diet, especially alongside fruit, vegetables or whole grains.
Why does string cheese peel into strings?
During manufacture the stretched curd is extruded through narrow tubes, which aligns the milk protein fibers. Stringiness fades during long storage, according to dairy science research.
Is string cheese OK for lactose intolerance?
USDA lists only 0.5 g of total sugars per ounce, but mozzarella is a fresh cheese rather than an aged one. People with lactose intolerance vary; a clinician can help sort out symptoms.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Skyr: What It Is, Nutrition, Protein and How It Compares, High Protein Snacks: USDA Protein per Serving and What Studies Found, Foods High in Calcium: USDA List, Non-Dairy Sources and Absorption.