*Note: Restaurant nutrition info doesn’t specify how many servings each dish is supposed to contain. The stats in the chart below represent a full order, not individual servings. MORE: Tortilla Chips vs. Potato Chips: Which Is the Lesser of Two Evils? Mozzarella sticks may be deep fried, but they establish an early lead with 186 fewer calories and 21 fewer g of carbohydrates than the dip. They also have less overall fat and saturated fat. No, fat isn’t the dietary demon we once thought it was, but it’s still not wise to go overboard—especially since you’re probably eating this before a full meal. MORE: Fish Sticks vs. Chicken Nuggets: Which Is the Lesser of Two Evils? Spinach-artichoke dip does score a few points, though: It’s got half the artery-damaging trans fat (0.5 g versus 1 g in the sticks) and a few more grams of fiber, perhaps thanks to the presence of the spinach and artichokes. It’s even got about 300 fewer mg of sodium. Those numbers don’t lie: Mozzarella sticks are usually a better pick. “Spinach is great, artichokes are good, but spinach-artichoke dip is not so great,” says Gina Hassick, RD, a Pennsylvania-based nutritionist. “Mozzarella sticks are likely higher in sodium, but they are lower in calories and fat, plus they have more protein than the dip.” Plus, she points out, it’s extremely difficult to control portion sizes when you’re digging into that big ol’ bowl of spinach-artichoke dip with abandon. Since each mozzarella stick comes in a distinct, self-contained package, it’s easier to control how much you serve yourself.
