Mozzarella sticks serving size, cups to grams and 30 g of protein
Here a serving of cooked mozzarella sticks is counted as 1 piece, which USDA weighs at 1.6 oz (44 g), with 143 calories and 6.5 g protein. One cup weighs 4.1 oz (115 g) and one tablespoon 7.2 g. For 30 g of protein you need 7.2 oz (203 g), about 1 3/4 cups or 4 1/2 pieces, with 661 calories.
Serving sizes of cooked mozzarella sticks
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 4.1 oz (115 g) | 374 calories | 17 g | 28.9 g | 21.1 g |
| 1 piece | 1.6 oz (44 g) | 143 calories | 6.5 g | 11.1 g | 8.1 g |
| 1 nugget | 7 g | 23 calories | 1 g | 1.8 g | 1.3 g |
| 1 oz | 1 oz (28 g) | 92 calories | 4.2 g | 7.1 g | 5.2 g |
| 100 g | 3.5 oz (100 g) | 325 calories | 14.8 g | 25.1 g | 18.3 g |
Cups to grams
USDA weighs 1 cup of cooked mozzarella sticks at 115 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 4.1 oz (115 g) | 374 calories |
| 3/4 cup | 3 oz (86 g) | 280 calories |
| 2/3 cup | 2.7 oz (77 g) | 249 calories |
| 1/2 cup | 2 oz (58 g) | 187 calories |
| 1/3 cup | 1.4 oz (38 g) | 125 calories |
| 1/4 cup | 1 oz (29 g) | 93 calories |
| 1 tbsp | 7.2 g | 23 calories |
| 1 tsp | 2.4 g | 8 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 3.9 tbsp | 92 calories |
| 100 g (3.5 oz) | 3/4 cup | 325 calories |
| 1 lb (454 g) | 4 cups | 1474 calories |
What 3.5 oz (100 g) of mozzarella sticks looks like
3.5 oz (100 g) of cooked mozzarella sticks is 3.5 oz, or about 3/4 cup or 2 1/2 pieces. It has 325 calories, 14.8 g protein, 25.1 g carbs and 18.3 g fat. One piece weighs 1.6 oz (44 g).
How much mozzarella sticks for 30 g of protein
There is 14.8 g of protein in 3.5 oz (100 g) of cooked mozzarella sticks. 30 g of protein takes 7.2 oz (203 g), about 1 3/4 cups or 4 1/2 pieces, which comes with 661 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 4.8 oz (136 g) | 1 1/8 cups, 3 pieces | 441 calories |
| 30 g | 7.2 oz (203 g) | 1 3/4 cups, 4 1/2 pieces | 661 calories |
| 40 g | 9.6 oz (271 g) | 2 1/3 cups, 6 pieces | 881 calories |
| 50 g | 12 oz (339 g) | 3 cups, 7 1/2 pieces | 1102 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-15)
- Baked mozzarella sticks (breaded, or fried): Mozzarella sticks, breaded, baked, or fried, FDC ID 2705817 (FoodData Central survey (FNDDS) 2024-10-31)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.