APPLEBEE'S, mozzarella sticks
Whole food · Restaurant Foods
Photo: Wikipedia
Applebee's mozzarella sticks are golden, breaded batons of low-moisture mozzarella, deep-fried until the exterior is crisp and the interior is molten and stretchy. They deliver a savory, salty punch with a satisfying cheese pull, offering a high-protein, high-fat indulgence. At roughly 316 calories per 100g, they are a dense source of energy and calcium.
Calorie split: 19% protein · 29% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People adore the textural contrast between the crunchy coating and the gooey, melted cheese center, often enjoying the communal 'cheese pull.' They are a classic, nostalgic comfort food and a staple of casual American dining and game-day gatherings.
⚠️ Watch-outs & how to enjoy it better
The deep-fried preparation makes them high in saturated fat and calories, which can be a concern for heart health or weight management. They are also a common allergen (dairy, wheat, eggs) and often high in sodium. To mitigate, enjoy in moderation, pair with a fiber-rich side salad, and consider baking instead of frying if preparing at home.
Key benefits
- Good source of calcium for bone health
- High in protein for muscle maintenance
- Provides quick energy from fats and carbs
- Satisfying texture promotes satiety
- Convenient, shareable appetizer format
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'cheese pull' phenomenon is engineered using low-moisture, part-skim mozzarella, which melts smoothly without releasing excessive water, creating that iconic stretch.
Full nutrition (USDA data · scales with serving)
| Water | 40.6 g |
| Energy | 316 kcal |
| Energy | 1323 kj |
| Protein | 14.9 g |
| Total lipid (fat) | 18.4 g |
| Ash | 3.2 g |
| Carbohydrate, by difference | 22.9 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 2.8 g |
| Sucrose | 0.11 g |
| Glucose | 0.79 g |
| Fructose | 0.00 g |
| Lactose | 1.0 g |
| Maltose | 0.59 g |
| Galactose | 0.27 g |
| Starch | 18.4 g |
| Calcium, Ca | 319 mg |
| Iron, Fe | 0.43 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 307 mg |
| Potassium, K | 106 mg |
| Sodium, Na | 838 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.24 mg |
| Selenium, Se | 17.6 ug |
| Thiamin | 0.07 mg |
| Riboflavin | 0.26 mg |
| Niacin | 0.66 mg |
| Pantothenic acid | 0.41 mg |
| Vitamin B-6 | 0.07 mg |
| Vitamin B-12 | 0.99 ug |
| Vitamin A, RAE | 113 ug |
| Retinol | 110 ug |
| Carotene, beta | 37.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Vitamin A, IU | 432 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 44.0 ug |
| Vitamin E (alpha-tocopherol) | 0.71 mg |
| Tocopherol, beta | 0.11 mg |
| Tocopherol, gamma | 3.5 mg |
| Tocopherol, delta | 1.5 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.14 mg |
| Tocotrienol, gamma | 0.05 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 22.2 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 2.3 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.7 g |
| SFA 4:0 | 0.20 g |
| SFA 6:0 | 0.16 g |
| SFA 8:0 | 0.10 g |
| SFA 10:0 | 0.23 g |
| SFA 12:0 | 0.26 g |
| SFA 14:0 | 0.86 g |
| SFA 15:0 | 0.09 g |
| SFA 16:0 | 3.3 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.2 g |
| MUFA 14:1 | 0.09 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.17 g |
| MUFA 16:1 c | 0.13 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 3.9 g |
| MUFA 18:1 c | 3.6 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 4.6 g |
| PUFA 18:2 | 4.0 g |
| PUFA 18:2 n-6 c,c | 3.8 g |
| PUFA 18:2 CLAs | 0.06 g |
| PUFA 18:3 | 0.54 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.51 g |
| PUFA 18:3 n-6 c,c,c | 0.03 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.36 g |
| Fatty acids, total trans-monoenoic | 0.26 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.23 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.10 g |
| Fatty acids, total trans-polyenoic | 0.10 g |
| Cholesterol | 33.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 0.42 g |
| Isoleucine | 0.86 g |
| Leucine | 1.6 g |
| Lysine | 1.2 g |
| Methionine | 0.45 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.88 g |
| Tyrosine | 0.66 g |
| Valine | 1.1 g |
| Arginine | 0.66 g |
| Histidine | 0.51 g |
| Alanine | 0.53 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 3.9 g |
| Glycine | 0.37 g |
| Proline | 2.0 g |
| Serine | 0.61 g |
| Hydroxyproline | 0.00 g |
FAQ
Why do my homemade mozzarella sticks fall apart when frying?
This usually happens if the cheese is too warm or the coating isn't sealed properly. Ensure the sticks are thoroughly chilled or frozen before frying, and use a standard breading procedure: flour, egg wash, then breadcrumbs.
Can mozzarella sticks be made healthier?
Yes. You can bake them on a rack at 400°F (200°C) until golden, use an air fryer, or choose whole-wheat breadcrumbs. Serving with a tomato-based sauce adds lycopene.
What is the best cheese for the perfect cheese pull?
Low-moisture, part-skim mozzarella is the industry standard because it melts predictably and has the ideal stretch. Fresh mozzarella has too much water and can become messy.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.16 kcal/g · 19% calories from protein · 2.1 g fiber · 2.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 7.91 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.