Keto-Friendly Light String Cheese: Healthy Or Unhealthy?

String cheese is a popular snack, but is it suitable for those following a keto diet? With its convenient, portable nature, it could be an ideal option for those looking for a quick energy boost while sticking to keto. The good news is that string cheese is indeed keto-friendly, with its low-carb, high-fat content. However, it's important to be mindful of portion sizes and the sodium content.

String cheese nutritional profile

String cheese is a popular, convenient snack that is nutrient-dense and satisfying. It is made from a simple process of heating and stretching fresh cheese curd, usually mozzarella, but sometimes other types of cheese such as cheddar.

The nutritional profile of string cheese is as follows:

Calories

One 28-gram serving of string cheese contains around 80-85 calories, primarily from protein and dietary fat.

Protein

String cheese is a good source of protein, with around 6-7 grams per 28-gram serving. The protein in string cheese is mostly casein, which digests more slowly than whey protein and provides all nine essential amino acids.

Fat

String cheese contains dietary fats, with around 5.8 grams of fat per serving. Of these, 3.3 grams are saturated fat, 1.3 grams are monounsaturated fats, and 0.2 grams are polyunsaturated fatty acids.

Carbohydrates

String cheese is considered a very-low-carbohydrate food, with only 1-1.3 grams of carbs per serving. These carbs likely come from the sugar naturally found in dairy.

Vitamins and Minerals

String cheese is an excellent source of vitamins and minerals, including:

• Calcium: Important for building and maintaining strong bones, and found in most dairy products.
• Vitamin B12: Plays a role in forming DNA, nervous system function, and cell metabolism, and helps prevent anemia.
• Selenium: A trace mineral with antioxidant properties that is involved in the immune system's health.
• Riboflavin (B2): 8% DV.
• Pantothenic acid (B5): 2% DV.
• Niacin (B3): 0.2% DV.

Other Considerations

String cheese is also a good source of vitamin D. It is high in sodium, so those with high blood pressure or limiting their salt intake should be mindful of this. It is also a safe option for those with lactose intolerance, as it contains less than 1 gram of lactose, and those with Celiac or gluten sensitivity, although individual tolerance may vary.

String cheese keto-friendly alternatives

String cheese is a keto-friendly snack, with only 4.44g of net carbs per 100g. It is also a good source of protein and calcium, offering 25g of protein and 710mg of calcium per 100g. However, it's important to note that string cheese is high in sodium, so it should be consumed in moderation.

If you're looking for keto-friendly alternatives to string cheese, there are a few great options to consider:

• Cheddar Cheese: Cheddar cheese is an excellent substitute, as it contains even fewer carbs than string cheese, with only 1.28g of carbs per 100g. It's a versatile option that can be used in various keto recipes, such as cheese omelettes or melted over vegetables.
• Mozzarella Cheese: Mozzarella, especially the full-fat version, is a delicious and low-carb option for keto dieters. It has about 2.2g of carbs per 100g and is high in healthy fats. It's perfect for making keto-friendly pizzas or adding to salads.
• Feta Cheese: Feta cheese offers a tangy flavour and provides about 4g of carbs per 100g. It's a tasty addition to keto-friendly salads or grilled meats.
• Gouda Cheese: Gouda cheese is another keto-friendly option, although its exact carb content is not readily available.

These alternatives provide variety and excitement to your keto diet while still adhering to the nutritional requirements of the ketogenic diet. Remember to check the labels and compare different brands, as the nutritional values may vary slightly.

String cheese health benefits

String cheese is a popular, nutritious, and portable snack. It is a good source of vitamins, minerals, protein, and fat.

Vitamins and Minerals

String cheese is an excellent source of vitamins and minerals, including calcium, vitamin B12, and selenium. Calcium is important for building and maintaining strong bones, and vitamin B12 helps prevent osteoporosis and anemia. Selenium has several vital functions within the immune system and acts as an antioxidant in the body.

Protein

String cheese is relatively protein-dense, with approximately 6-7 grams of protein per stick. Protein makes up about 26 calories of the 85 calories in a single serving of string cheese.

Fat

String cheese contains dietary fat, with one serving of part-skim string cheese containing 5.8 grams of fat, of which 3.3 grams are saturated fat, 1.3 grams are monounsaturated fats, and 0.2 grams are polyunsaturated fatty acids.

Low-Carb

String cheese is considered a very-low-carbohydrate food, with only 1.3 grams of carbohydrates per serving.

Weight Loss

String cheese is a nutritious, low-calorie, high-protein snack that can help curb hunger and promote satiety, making it a good option for those looking to lose weight.

Convenience

String cheese is a perfect on-the-go snack that is easy to slip into a lunchbox. It is also appealing to children, who may find the process of peeling individual strings of cheese fun.

String cheese keto recipes

Keto Mozzarella Sticks

This recipe is a great keto-friendly alternative to traditional fried mozzarella sticks. It is a simple recipe that can be made in an air fryer, oven, or deep/pan fryer.

Ingredients:

• 6 pieces of string cheese
• 1 large egg, beaten
• 1/4 cup almond flour
• 1/4 cup parmesan cheese, powdered
• 1 tablespoon coconut flour
• 1 teaspoon Italian seasoning
• 1/2 teaspoon garlic powder
• Oil for frying (optional)

Method:

• Cut the string cheese in half.
• Prepare three bowls: one with the beaten egg, one with the almond flour, and one with the coconut flour.
• Dip the string cheese first in the coconut flour, then the egg, and finally the almond flour.
• Freeze the coated string cheese for at least an hour.
• Fry, bake, or air fry the cheese sticks until golden brown.

Baked Mozzarella Sticks

This recipe is another keto-friendly take on traditional mozzarella sticks, but this version is baked rather than fried.

Ingredients:

• 8 regular cheese sticks
• 1/4 cup almond flour
• 1/2 cup grated parmesan cheese
• 1 teaspoon Italian seasoning
• 1/4 teaspoon ground rosemary
• 1 teaspoon garlic powder

Method:

• Unwrap the cheese sticks and set aside.
• Prepare two bowls: one with a beaten egg and one with the almond flour, parmesan cheese, Italian seasoning, rosemary, and garlic powder.
• Roll the cheese sticks in the egg, then the flour mixture, and repeat.
• Place the coated cheese sticks on a parchment-lined cookie sheet and freeze completely.
• Bake in the oven at 400 degrees Fahrenheit for 4-5 minutes, or until golden brown.

Keto Cheese Sticks

This recipe is a simple, keto-friendly snack that can be made in an air fryer, oven, or deep/pan fryer.

Ingredients:

• 6 pieces of string cheese
• 1/4 cup almond flour
• 1 large egg, beaten
• 1/2 cup grated parmesan cheese
• 1 teaspoon Italian seasoning
• 1/4 teaspoon garlic powder
• Oil for frying (optional)

Method:

• Cut the string cheese in half.
• Prepare two bowls: one with the beaten egg and one with the almond flour, parmesan cheese, Italian seasoning, and garlic powder.
• Dip the string cheese in the egg, then the flour mixture.
• Freeze the coated string cheese for at least an hour.
• Fry, bake, or air fry the cheese sticks until golden brown.

String cheese portion size

String cheese is a popular snack, especially in the United States, where it usually refers to snack-sized servings of low-moisture mozzarella. This type of string cheese is roughly cylindrical, about 6 inches (15 cm) long and less than 1 inch (2.5 cm) in diameter.

The standard serving size for cheese is listed as 1 ounce, but many people find this unrealistic, opting for 2-4 ounces instead. This is especially the case if you are eating the cheese on its own, rather than using it as a topping or condiment.

When it comes to string cheese, the portion size is often one stick or piece. For example, Organic Valley's Stringles® mozzarella string cheese comes in 1-ounce sticks, while Sargento Light String Cheese pieces contain 45 calories per piece.

It's important to note that cheese is calorie-dense, so portion size can be important if you are watching your calorie intake. A 4-ounce serving of cheddar cheese, for example, contains 456 calories. Therefore, it's recommended to limit your cheese intake to 1-2 ounces if you're concerned about calories or fat content.

Frequently asked questions