Calories in Queso Fresco: Nutrition Facts & Serving Sizes
Per 1 cup, crumbled (122g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Queso fresco contains 299 calories per 100g. A 1 cup crumbled serving (122g) delivers about 365 calories, 22.1g of protein, 29g of fat, and 3.7g of carbs. It is a fresh Mexican cheese with a crumbly texture and mild, slightly salty flavor. Protein comes in at 18.1g per 100g, making it a decent protein contributor for a cheese. Calcium is a standout at 566mg per 100g. Sodium runs at 751mg per 100g, reaching around 916mg in a 1 cup serving. Vitamin D at 2.7mcg and vitamin B12 at 1.7mcg add further nutritional value. With only 3g of carbs per 100g, queso fresco fits comfortably into low-carb and ketogenic meal plans as a topping or filling ingredient.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, crumbled (122g) | 364.8 | 22.1g | 3.7g | 29g | 0g |
| 100g | 299 | 18.1g | 3g | 23.8g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 299 | 15% |
| Protein | 18.1g | 36% |
| Total Fat | 23.8g | 31% |
| Saturated Fat | 12.9g | 65% |
| Trans Fat | 0.8g | |
| Total Carbohydrates | 3g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 2.3g | 5% |
| Sodium | 751mg | 33% |
| Cholesterol | 69mg | 23% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 12.9g | 4% |
| Trans Fat | 0.8g | 0% |
| Cholesterol | 69mg | 23% |
| Calcium | 566mg | 44% |
| Iron | 0.2mg | 1% |
| Potassium | 129mg | 3% |
| Vitamin A | 224mcg | 25% |
| Vitamin D | 2.7mcg | 14% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 1.7mcg | 71% |
| Magnesium | 24mg | 6% |
| Phosphorus | 385mg | 31% |
| Zinc | 2.6mg | 24% |
| Selenium | 19.3mcg | 35% |
| Folate | 7mcg | 2% |
| Riboflavin (B2) | 0.2mg | 15% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Queso Fresco
Queso fresco offers a meaningful protein and calcium combination at a moderate calorie level compared to harder, aged cheeses. At 18.1g of protein per 100g, it contributes to daily protein targets when used as a topping or mixed into dishes. The calcium content (566mg per 100g) is excellent, supporting bone density and muscle contraction, which are both relevant for active people training regularly.
Vitamin D at 2.7mcg per 100g is a notable feature of queso fresco. Many people are deficient in vitamin D, which plays roles in testosterone production, immune function, and bone health. Dairy is one of the more reliable dietary sources of vitamin D, and queso fresco contributes meaningfully.
Vitamin B12 (1.7mcg per 100g) supports nervous system health, red blood cell formation, and energy metabolism. Phosphorus (385mg per 100g) pairs with calcium to support skeletal structure and is involved in ATP energy production.
Zinc (2.6mg per 100g) contributes to immune defense and protein synthesis. Selenium (19.3mcg per 100g) provides antioxidant support. With only 3g of carbs per 100g, queso fresco does not significantly impact blood sugar, making it a low-glycemic dairy option suitable for mixed dietary approaches.
Dietary Considerations
Queso fresco is naturally gluten-free and suitable for gluten-intolerant individuals. It is vegetarian but not vegan. With only 3g of carbs per 100g, it is keto-friendly and works well in low-carb eating plans. The sodium content (751mg per 100g) is relatively high, similar to other cheeses, so portion awareness matters for anyone managing sodium intake. For weight loss, queso fresco is a moderate-calorie cheese that provides protein and satiety. It is commonly used as a garnish or crumbled topping rather than a primary ingredient, naturally limiting portion size.
Daily Intake (100g)
100g of queso fresco provides 15% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in queso fresco?
Queso fresco has 299 calories per 100g. A 1 cup crumbled serving (122g) contains about 365 calories.
Is queso fresco good for weight loss?
Queso fresco is a moderate-calorie cheese with 299 calories per 100g and 18.1g of protein. Used as a topping or garnish in small amounts, it adds flavor and protein without dramatically increasing calorie intake.
How much protein in queso fresco?
Queso fresco has 18.1g of protein per 100g. A 1 cup crumbled serving (122g) provides about 22.1g of protein.
Is queso fresco keto-friendly?
Yes. Queso fresco has only 3g of carbs per 100g, making it a good option for ketogenic and low-carb diets.
How does queso fresco compare to feta cheese?
Both are crumbly, fresh-style cheeses used as toppings. Feta tends to be slightly higher in sodium and has a tangier flavor. Queso fresco is milder. Both are low-carb and suitable for similar uses in cooking.
Is queso fresco high in sodium?
Queso fresco has 751mg of sodium per 100g. A 1 cup crumbled serving contains about 916mg of sodium. Keeping portions in check is important if you are monitoring sodium intake.
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