How much protein is in mozzarella?

The way most people actually eat mozzarella is one stick at a time — and a single part-skim string cheese stick is 1 oz (28 g), about 6.8 g of protein for roughly 71 calories. (String cheese is just mozzarella pulled into stick form, so this page covers both.) Per 100 g the protein is 24.3 g, a genuinely high figure that sits alongside meat and fish. The honest catch is the serving size: at 1 oz, one stick is a modest 6.8 g, so the per-100g number flatters what a single snack delivers. Where mozzarella wins is the ratio — that’s a lot of complete protein for very few calories — and the convenience of a pre-portioned, no-prep protein you can eat with one hand.

An efficient, complete snack protein

What makes a string cheese stick worth reaching for is protein density per calorie. At ~6.8 g of protein for ~71 calories, mozzarella gives you more protein per calorie than most grab-and-go snacks, and unlike nuts or beans it’s a complete protein — all nine essential amino acids, no pairing needed, because it’s dairy. It also carries a real calcium payload: about 782 mg per 100 g, so even one stick is a meaningful contribution to the day’s calcium. Choosing part-skim over whole-milk mozzarella is what keeps the ratio favorable — it trims the fat to about 15.9 g per 100 g (roughly 10.1 g of that saturated) versus the fattier full-fat version, while keeping the protein essentially intact.

The portion is the only real limitation

The flip side of a small, convenient serving is that one stick won’t carry a meal. Two sticks land near 13.6 g of protein, and that’s about where mozzarella starts to function as a genuine protein hit rather than a nibble — pair a couple of sticks with fruit and you’ve got a balanced, protein-forward snack. The other number to watch is sodium: at roughly 619 mg per 100 g, a few sticks add up, so it’s a snack to enjoy in normal amounts rather than graze on by the handful. None of that undercuts the core point — for an efficient, shelf-friendly, complete protein you can throw in a bag, it’s hard to beat.

That convenience is exactly why pre-portioned string cheese is the easiest way to keep this protein on hand. The packaged options below — Frigo Cheese Heads, Kraft, and Sargento sticks — are individually wrapped 1 oz servings built for grabbing and going. If you want to compare mozzarella against other dairy proteins, it’s also worth looking at cheddar for a higher-fat cheese, and cottage cheese or Greek yogurt for higher-protein, lower-fat ways to get a similar complete-protein, calcium-rich profile.