Garlic Cheese Sticks: calories and sugar by portion and age

Papa John's Garlic Cheese Sticks, cheesy garlic bread cut into sticks in a takeaway box, nutrition and calories

Boone’s analysis puts a box of 14 sticks of Papa John's Garlic Cheese Sticks at 69% of an adult’s daily calories, 183% of the daily salt limit for a child aged 4 to 6 and 5.2 teaspoons of free sugar.

How many calories are in Papa John's Garlic Cheese Sticks? A box of 14 sticks is 1,375 kcal, with 61g of fat (24g saturated), 21g of sugar and 5.5g of salt. 1 portion (serves 2) is 688 kcal.

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Nutrition information

Nutrition information: Papa John's Garlic Cheese Sticks (1 portion (serves 2) / whole box of 14 sticks)

Energy	688 kcal / 1,375 kcal
Fat	31g / 61g
of which saturates	12g / 24g
Carbohydrate	75g / 149g
of which sugars	10g / 21g
Fibre	5g / 10g
Salt	2.7g / 5.5g
Protein	26g / 51g

Nutrition figures are Papa John's UK published data (October 2026). Boone converts them to the portion and age comparisons on this page.

A box of 14 sticks of Papa John's Garlic Cheese Sticks contains 1,375 kcal, which is 69% of the 2,000 kcal adult daily reference intake. It provides 61g of total fat, of which 24g is saturated, 21g of sugar, 5.5g of salt, 10g of fibre and 51g of protein.

The saturated fat content of 24g represents 121% of the adult daily guideline of 20g.

Papa John's gives the weight as 418g, which works out at 329 kcal per 100g.

Sugar in Papa John's Garlic Cheese Sticks

A box of 14 sticks of Papa John's Garlic Cheese Sticks contains 21g of free sugar (5.2 teaspoons). High sugar

The NHS free sugar limit is 30g per day for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Free sugar excludes the sugars naturally present in milk and whole fruit.

Free sugar by portion: Papa John's Garlic Cheese Sticks

Portion	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 30g	Age 7 to 10 24g	Age 4 to 6 19g
1 portion (serves 2)	10g 35%	10g 35%	10g 35%	10g 44%	10g 55%
Whole box of 14 sticks	21g 70%	21g 70%	21g 70%	21g 87%	21g 110%

Teaspoons: 5.2 tsp

Boone calculates these percentages from Papa John's UK published nutrition data against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under. For guidance only.

Salt in Papa John's Garlic Cheese Sticks

A box of 14 sticks of Papa John's Garlic Cheese Sticks contains 5.5g of salt. High salt

Children have lower salt limits: 3g per day for ages 4 to 6, 5g for ages 7 to 10.

Salt by portion: Papa John's Garlic Cheese Sticks

Portion	Adult (female) 6g	Adult (male) 6g	Age 11 to 17 6g	Age 7 to 10 5g	Age 4 to 6 3g
1 portion (serves 2)	2.7g 46%	2.7g 46%	2.7g 46%	2.7g 55%	2.7g 91%
Whole box of 14 sticks	5.5g 91%	5.5g 91%	5.5g 91%	5.5g 110%	5.5g 183%

Calories in Papa John's Garlic Cheese Sticks

A box of 14 sticks of Papa John's Garlic Cheese Sticks contains 1,375 kcal. High calorie share

Daily calorie needs vary by age and sex.

Calories by portion: Papa John's Garlic Cheese Sticks

Portion	Adult (female) 2,000 kcal	Adult (male) 2,500 kcal	Age 11 to 17 1,936 kcal	Age 7 to 10 1,553 kcal	Age 4 to 6 1,291 kcal
1 portion (serves 2)	688 kcal 34%	688 kcal 28%	688 kcal 36%	688 kcal 44%	688 kcal 53%
Whole box of 14 sticks	1,375 kcal 69%	1,375 kcal 55%	1,375 kcal 71%	1,375 kcal 89%	1,375 kcal 107%

Saturated fat in Papa John's Garlic Cheese Sticks

A box of 14 sticks of Papa John's Garlic Cheese Sticks contains 24g of saturated fat. High saturated fat

The saturated fat guideline is 20g a day for women and 30g for men, and lower for children.

Saturated fat by portion: Papa John's Garlic Cheese Sticks

Portion	Adult (female) 20g	Adult (male) 30g	Age 11 to 17 20g	Age 7 to 10 18g	Age 4 to 6 16g
1 portion (serves 2)	12g 61%	12g 40%	12g 61%	12g 67%	12g 76%
Whole box of 14 sticks	24g 121%	24g 81%	24g 121%	24g 135%	24g 152%

Free sugar vs total sugar

Where the sugar comes from: Papa John's Garlic Cheese Sticks

All 21g counts as free sugar. Papa John's does not separate naturally occurring sugar from added sugar, so Boone counts the full figure. Sugars from tomato sauce, BBQ sauce, honey drizzles, dough and added sugar are free sugars; any from whole vegetables, pineapple or cheese would not be, so this may slightly overstate it. That is 5.2 teaspoons.

NHS daily free sugar limits: 30g for adults and children 11+, 24g age 7 to 10, 19g age 4 to 6.

Ultra-processed food: what is really in it

Processing: Papa John's Garlic Cheese Sticks

Boone cannot classify this item, because Papa John's does not publish full ingredient lists for its dough, sauces, cheese or toppings.

NOVA classification is read from an ingredient list. Papa John's names the toppings on each item and the allergens in each component, which is more than many chains publish, but that is not enough to count additives, separate raw ingredients from manufactured ones, or say whether an item is ultra-processed. Boone does not estimate a NOVA group, because a guess presented as a classification would be worse than saying nothing.

Where Papa John's does publish a full list (its wheat-free base, its sourdough base and its vegan Sheese) it is shown in the ingredients section above.

Ingredients

Ingredients: Papa John's Garlic Cheese Sticks

Papa John's does not publish an ingredient list for Garlic Cheese Sticks, and it is under no legal obligation to do so.

Food made to order counts as non-prepacked under UK food law. The legal requirement is to declare the 14 major allergens, and for large businesses in England to show calories. A full ingredient list is voluntary, so Boone cannot count the ingredients in this item or say how many are manufactured.

Allergen information for this item is published by Papa John's and is shown below. Recipes change, so always check with the store before ordering if you have an allergy.

Allergens at a glance

Papa John's Garlic Cheese Sticks contains wheat and milk. Papa John's lists it as suitable for vegetarians.

Allergen information: Papa John's Garlic Cheese Sticks

Allergen	Status
Wheat	Contains
Rye	Not present
Barley	Not present
Oats	Not present
Sesame	Not present
Soya	Not present
Milk	Contains
Eggs	Not present
Fish and shellfish	Not present
Molluscs	Not present
Celery	Not present
Mustard	Not present
Lupin	Not present
Sulphites	Not present
Peanuts	Not present
Tree nuts	Not present

Contains = declared by Papa John's as an ingredient allergen. May contain traces = Papa John's or its supplier flags a risk of cross contact. Papa John's makes food by hand in stores that handle milk and wheat, and all pizzas and many sides pass through shared ovens and equipment, so it cannot guarantee any item is free from any allergen, including its wheat-free base, which is not suitable for coeliacs. From the Papa John's UK Allergen and Nutritional Information Guide (valid from 1 October 2026).

Frequently asked questions

How many calories are in Papa John's Garlic Cheese Sticks?+

Boone calculates that a box of 14 sticks of Papa John's Garlic Cheese Sticks is 1,375 kcal, which is 69% of an adult’s 2,000 kcal daily reference intake and 107% of the daily intake for a child aged 4 to 6. 1 portion (serves 2) is 688 kcal.

How much sugar is in Papa John's Garlic Cheese Sticks?+

A box of 14 sticks contains 21g of sugar, all of which Boone counts as free sugar, or about 5.2 teaspoons. That is 70% of an adult’s 30g daily limit and 110% of the 19g limit for a child aged 4 to 6.

How much saturated fat is in Papa John's Garlic Cheese Sticks?+

A box of 14 sticks contains 24g of saturated fat. Boone calculates this as 121% of the daily guideline for an adult woman and 81% for an adult man, because the guideline differs by sex: 20g and 30g.

How much salt is in Papa John's Garlic Cheese Sticks?+

A box of 14 sticks contains 5.5g of salt. Boone calculates that as 183% of the daily limit for a child aged 4 to 6 and 91% of an adult’s 6g limit.

Is Papa John's Garlic Cheese Sticks classed as less healthy?+

Under the government’s 2018 nutrient profiling model Papa John's Garlic Cheese Sticks scores 17. The model classes a food scoring 4 or more as less healthy, so this item would be. The 2018 model is published but not yet used for advertising rules.

Is Papa John's Garlic Cheese Sticks ultra-processed?+

Papa John's does not publish a full ingredient list for food made to order, and UK law does not require it to, so Boone cannot assign a NOVA group to this item.

Is Papa John's Garlic Cheese Sticks vegetarian?+

Papa John's lists Garlic Cheese Sticks as suitable for vegetarians.