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Nutritional Info: T.G.I. FRIDAY'S, fried mozzarella

The USDA reference number for this food is: 36008
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for T.G.I. FRIDAY'S, fried mozzarella

Nutrition Facts

Serving Size: 1 piece (35g or 1.2 oz)

Amount Per Serving



Calories from Fat 62

% Daily Value*


Total Fat

Saturated Fat 3g13%
Trans Fat 0g





Total Carbohydrate

Dietary Fiber 1g3%
Sugars 1g


Vitamin A~ · Vitamin C~
Calcium13% · Iron1%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.


Mozzarella Sticks
Mozzarella Sticks

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Serving Size: 1 piece (35g or 1.2 oz)
Total Calories118 kcal495 kJ6%
from Carbs34.4 kcal143.8 kJ
from Fat61.8 kcal258.72 kJ
from Protein22 kcal92.14 kJ
from Alcohol0 kcal0 kJ
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 35 grams of T.G.I. FRIDAY'S, fried mozzarella

Vitamin Content

Vitamin Content

Serving Size: 1 piece (35g or 1.2 oz)
Vitamin A ~
Vitamin B6 0.01785 mg 1%
Vitamin B12 0.385 mcg 6%
Vitamin B12, Added ~
Vitamin C ~
Vitamin D ~
Vitamin D2 ~
Vitamin D3 ~
Vitamin D (D2 + D3) ~
Vitamin E (Alpha-tocopherol) 0.385 mg 2%
Vitamin E, Added ~
Vitamin K 7.455 mcg 9%
Thiamin 0.0245 mg 2%
Riboflavin 0.07105 mg 4%
Niacin 0.26005 mg 1%
Pantothenic Acid ~
Folate ~
Folate, Food ~
Folate, DFE ~
Choline ~
Betaine ~
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 35g (1.23 oz) of T.G.I. FRIDAY'S, fried mozzarella contains. Vitamin RDI for 35 grams of T.G.I. FRIDAY'S, fried mozzarella

Mineral Content

Mineral Content

Serving Size: 1 piece (35g or 1.2 oz)
Calcium 126.7 mg 13%
Iron 0.217 mg 1%
Magnesium 8.4 mg 2%
Phosphorus 103.6 mg 10%
Potassium 38.5 mg 1%
Sodium 229.6 mg 10%
Zinc 0.749 mg 5%
Copper 0.02695 mg 1%
Manganese 0.0868 mg 4%
Selenium 8.05 mcg 12%
Fluoride ~
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 35g (1.23 oz) of T.G.I. FRIDAY'S, fried mozzarella contains. Mineral RDI for 35 grams of T.G.I. FRIDAY'S, fried mozzarella

Protein and Amino Acids

Protein & Aminos

Serving Size: 1 piece (35g or 1.2 oz)

Essential Aminos

Histidine0.15715 g22%
Isoleucine0.2646 g19%
Leucine0.51765 g19%
Lysine0.371 g18%
Methionine0.1225 g
Phenylalanine0.28945 g
Threonine0.20545 g20%
Tryptophan0.0756 g27%
Valine0.336 g18%

Non-essential Aminos

Arginine0.2128 g
Alanine0.1715 g
Aspartate0.3731 g
Cystine0.04515 g
Glutamate1.3678 g
Glycine0.1295 g
Proline0.4732 g
Serine0.30065 g
Tyrosine0.2254 g
Methionine + Cystine† 0.16765 g 16
Phenylalanine + Tyrosine† 0.51485 g 49
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in T.G.I. FRIDAY'S, fried mozzarella is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 35g (1.23 oz) of T.G.I. FRIDAY'S, fried mozzarella. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 35g (1.23 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 35 grams of T.G.I. FRIDAY'S, fried mozzarella

Carbohydrate Content


Serving Size: 1 piece (35g or 1.2 oz)
Total Carbohydrates8.5925g3%
Dietary Fiber0.665g3%
~Data not available for tilde (~) items.
35g (1.23 oz) grams of T.G.I. FRIDAY'S, fried mozzarella contains 8.5925 grams of carbohydrates which is 3% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 35 grams of T.G.I. FRIDAY'S, fried mozzarella contributes

Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 piece (35g or 1.2 oz)
Total Fat6.8705g11%
Total Omega-3 Fatty Acids0.1946g
Total Omega-6 Fatty Acids1.6576g
Total Trans Fatty Acids0.14455g
Total Trans-monoenoic Fatty Acids0.1036g
Total Trans-polyenoic Fatty Acids0.0413g

Total Saturated Fats (Bad Fats)

Arachidic Acid   [Eicosanoic Acid]0.0161g
Behenic Acid   [Docosanoic Acid]0.01295g
Butyric Acid   [Butanoic Acid]0.04235g
Capric Acid   [Decanoic Acid]0.077g
Caproic Acid   [Hexanoic Acid]0.04235g
Caprylic Acid   [Octanoic Acid]0.03185g
Lauric Acid   [Dodecanoic Acid]0.0931g
Lignoceric Acid   [Tetracosanoic Acid]0.0056g
Margaric Acid   [Heptadecanoic Acid]0.0231g
Myristic Acid   [Tetradecanoic Acid]0.3164g
Palmitic Acid   [Hexadecanoic Acid]1.2719g
Pentadecanoic Acid   [Pentadecanoic Acid]0.0322g
Stearic Acid   [Octadecanoic Acid]0.55405g
Tridecanoic Acid   [Tridecanoic Acid]~

Total Monounsaturated Fat (Good Fats)

16:1 c0.06195g
16:1 t0.0105g
18:1 c1.5407g
18:1 t0.09275g
18:1-11t (18:1t n-7)~
22:1 c0.0007g
22:1 t0.00035g
Erucic Acid   [Docosenoic Acid]0.00105g
Gadoleic Acid   [Eicosenoic Acid]0.02485g
Heptadecenoic Acid   [Heptadecenoic Acid]0g
Myristoleic Acid   [Tetradecenoic Acid]0.02695g
Nervonic Acid   [Cis-Tetracosenoic Acid]0.0014g
Oleic Acid   [Octadecenoic Acid]1.63345g
Palmitoleic Acid   [Hexadecenoic Acid]0.07245g
Pentadecenoic Acid   [Pentadecenoic Acid]0.00105g

Total Polyunsaturated Fat (Good Fats)

18:2 CLAs0.02415g
18:2 i~
18:2 n-6 c,c1.5862g
18:2 t not further defined0.0413g
18:2 t,t~
20:3 n-30.00035g
20:3 n-60.0035g
20:4 n-6~
Alpha-Linolenic Acid0.19145g
Arachidonic Acid   [Eicosatetraenoic Acid]0.00595g
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.0028g
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.0007g
Eicosadienoic Acid   [Eicosadienoic Acid]0.00245g
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.00385g
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0.00105g
Linoleic Acid   [Octadecadienoic Acid]1.65165g
Linolenic Acid   [Octadecatrienoic Acid]0.1925g
Parinaric Acid   [Octadecatetraenoic Acid]0.0007g
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.0014g
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in T.G.I. FRIDAY'S, fried mozzarella in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 35 grams of T.G.I. FRIDAY'S, fried mozzarella
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]

Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 piece (35g or 1.2 oz)
~Data not available for tilde (~) items.

Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of T.G.I. FRIDAY'S, fried mozzarella:

T.G.I. FRIDAY'S, fried mozzarella is a good source of Calcium, Phosphorus, Sodium, Selenium and Protein. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 70
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 52
Low Cholesterol Diet 4
Low Sodium Diet 0
Low Glycemic Index Diet (e.g. South Beach Diet) 72
Low Protein Diet 45
Horizontal bar chart

How long will it take to burn 118 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 118 calories contained in 35g (1.23 oz)g of T.G.I. FRIDAY'S, fried mozzarella. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 118 calories
Stretching39 mins(180 cal/hr)
Walking (3.5 mph)25 mins(280 cal/hr)
Bicycling (<10 mph)24 mins(290 cal/hr)
Dancing22 mins(330 cal/hr)
Light gardening/yard work22 mins(330 cal/hr)
Golf (walking and carrying clubs)22 mins(330 cal/hr)
Hiking19 mins(370 cal/hr)
Amount of Vigorous exercise to burn 118 calories
Weight lifting (vigorous effort)16 mins(440 cal/hr)
Heavy yard work (chopping wood)16 mins(440 cal/hr)
Basketball (vigorous)16 mins(440 cal/hr)
Walking (4.5 mph)15 mins(460 cal/hr)
Aerobics15 mins(480 cal/hr)
Swimming (slow freestyle laps)14 mins(510 cal/hr)
Running/jogging (5 mph)12 mins(590 cal/hr)
Bicycling (>10 mph)12 mins(590 cal/hr)
Exercise profile for 35g (1.23 oz) of T.G.I. FRIDAY'S, fried mozzarella

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on "T.G.I. FRIDAY'S, fried mozzarella" Ed. SkipThePie 2011. 20 Nov 2018

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