Queso Frito

Queso Frito is a beloved dish of cheese that is pan-fried or deep-fried until golden and crispy on the outside while remaining soft and melty inside. It typically uses firm, white cheeses like queso de freír or queso blanco, which hold their shape under high heat. This simple yet delicious preparation is a staple in many Latin American and Caribbean cuisines, from Puerto Rico to Colombia.

🍽️ Nutrition at a glance

This dish is high in fat and protein, with virtually no carbohydrates, making it a keto-friendly option. A typical serving provides a good amount of calcium and phosphorus, and a rough calorie estimate is around 200-300 calories per 100 grams, depending on the cheese used and cooking method.

Nutrition breakdown

Calories	400 kcal
Protein	22 g
Carbs	12 g
Fat	30 g
Fiber	0 g
Sugar	1 g
Sodium	850 mg
Calcium	600 mg
Phosphorus	350 mg
Vitamin A	250 mcg
Vitamin B12	1.2 mcg
Zinc	3.5 mg
Selenium	15 mcg
Vitamin D	0.5 mcg
Riboflavin (B2)	0.3 mg

Per 1 cup (140 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Queso Frito is a versatile staple, often served as a side dish, a snack, or even a breakfast item alongside eggs and beans. Nutritionally, it's interesting that the frying process creates a delightful textural contrast while the cheese itself remains a concentrated source of protein and fat, offering quick energy and satiety.