Mozzarella Sticks vs Sushi Roll: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Mozzarella Sticks has 312 calories while Sushi Roll has 143 calories per 100g.
Quick Summary
Fewer Calories
Sushi Roll
143 kcal
More Protein
Mozzarella Sticks
13g
More Fiber
Mozzarella Sticks
0.8g
Less Sugar
Mozzarella Sticks
1.5g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Mozzarella Sticks | Sushi Roll | Difference |
|---|---|---|---|
| Calories | 312kcal | 143kcal✓ | +169.0kcal |
| Protein | 13g✓ | 5.8g | +7.2g |
| Carbohydrates | 25g | 22g✓ | +3.0g |
| Fat | 18g | 3.5g✓ | +14.5g |
| Fiber | 0.8g | 0.8g | 0.0g |
| Sugar | 1.5g✓ | 3g | -1.5g |
| Sodium | 640mg | 480mg✓ | +160.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Mozzarella Sticks
Sushi Roll
Diet Compatibility
Mozzarella Sticks
Sushi Roll
When to Choose Mozzarella Sticks
- ✓Higher in protein (13g vs 5.8g)
- ✓More fiber (0.8g vs 0.8g)
- ✓Less sugar (1.5g vs 3g)
Common Uses
When to Choose Sushi Roll
- ✓Lower in calories (143 vs 312)
- ✓Lower in carbs (22g vs 25g)
- ✓Lower sodium (480mg vs 640mg)
Common Uses
Mozzarella Sticks vs Sushi Roll: Nutritional Analysis
Mozzarella Sticks is more calorie-dense at 312 calories per 100g compared to 143 for Sushi Roll, a difference of 169 calories. On the protein front, Mozzarella Sticks delivers more with 13g per 100g versus 5.8g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Mozzarella Sticks and Sushi Roll tell different nutritional stories. Mozzarella Sticks provides 25g of carbohydrates, 18g of fat, and 0.8g of fiber per 100g, while Sushi Roll contains 22g carbs, 3.5g fat, and 0.8g fiber. Sugar content also differs: Mozzarella Sticks contains 1.5g while Sushi Roll has 3g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Sushi Roll is the lower-calorie choice at 143 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Mozzarella Sticks provides more protein (13g/100g), supporting muscle repair and growth.
- For sustained energy: Mozzarella Sticks offers more fiber (0.8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Mozzarella Sticks or Sushi Roll?
Mozzarella Sticks has more calories with 312 kcal per 100g, compared to Sushi Roll with 143 kcal. That's a difference of 169 calories per 100g serving.
Is Mozzarella Sticks healthier than Sushi Roll?
Mozzarella Sticks and Sushi Roll have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Mozzarella Sticks and Sushi Roll?
Mozzarella Sticks has more protein with 13g per 100g, compared to Sushi Roll with 5.8g. Mozzarella Sticks provides 7.2g more protein per 100g serving.
Which is better for weight loss, Mozzarella Sticks or Sushi Roll?
For weight loss, Sushi Roll is the better choice with only 143 calories per 100g compared to 312 calories in Mozzarella Sticks. Sushi Roll also offers 0.8g of fiber per 100g, which helps you feel fuller longer.
Does Mozzarella Sticks or Sushi Roll have fewer carbs?
Sushi Roll has fewer carbs with 22g per 100g, compared to Mozzarella Sticks with 25g. If you're following a low-carb diet, Sushi Roll is the better option with 3.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.