Dip, salsa con queso, cheese and salsa- medium
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
Salsa con queso is a warm, creamy, and savory dip that blends melted processed cheese with tomato-based salsa, creating a smooth, dippable texture with a mild spicy kick. Nutritionally, it's a moderate-calorie indulgence, offering a balance of fat and carbs with a modest protein boost from the cheese.
Calorie split: 9% protein · 31% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, umami-rich flavor and effortless versatility—it's the quintessential party dip that turns simple tortilla chips or fresh veggies into a crowd-pleasing snack, deeply rooted in Tex-Mex and American party culture.
⚠️ Watch-outs & how to enjoy it better
It can be high in sodium and saturated fat, which may concern those monitoring blood pressure or heart health. For a lighter option, try pairing it with raw, non-starchy vegetables instead of chips, or look for reduced-fat cheese versions.
Key benefits
- Provides calcium and protein from cheese
- Contains lycopene from tomato-based salsa
- Offers a quick, satisfying source of energy
- Enhances the palatability of vegetables like peppers or carrots
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The most popular commercial brand of salsa con queso in the U.S. is Tostitos, which sells over 10 million jars during the Super Bowl period alone.
Full nutrition (USDA data · scales with serving)
| Water | 73.7 g |
| Energy | 143 kcal |
| Energy | 597 kj |
| Protein | 3.1 g |
| Total lipid (fat) | 9.5 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 11.1 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 1.9 g |
| Sucrose | 0.00 g |
| Glucose | 0.26 g |
| Fructose | 0.21 g |
| Lactose | 1.4 g |
| Maltose | 0.03 g |
| Galactose | 0.00 g |
| Starch | 4.9 g |
| Calcium, Ca | 98.0 mg |
| Iron, Fe | 0.14 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 200 mg |
| Potassium, K | 105 mg |
| Sodium, Na | 796 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 3.2 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.14 mg |
| Pantothenic acid | 0.57 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 7.9 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 0.25 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 33.0 ug |
| Retinol | 22.0 ug |
| Carotene, beta | 112 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 30.0 ug |
| Vitamin A, IU | 287 iu |
| Lycopene | 300 ug |
| Lutein + zeaxanthin | 67.0 ug |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.13 mg |
| Tocopherol, gamma | 6.4 mg |
| Tocopherol, delta | 0.99 mg |
| Tocotrienol, alpha | 0.06 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.08 mg |
| Tocotrienol, delta | 0.03 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 17.6 ug |
| Vitamin K (Menaquinone-4) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 g |
| SFA 4:0 | 0.05 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.24 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 1.3 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.56 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.8 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.06 g |
| MUFA 16:1 c | 0.05 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.6 g |
| MUFA 18:1 c | 2.6 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 3.6 g |
| PUFA 18:2 | 3.3 g |
| PUFA 18:2 n-6 c,c | 3.3 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.32 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.31 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.10 g |
| Fatty acids, total trans-monoenoic | 0.07 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.06 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 9.0 mg |
Amino acid profile (per 100g)
Estimated from Snacks, granola bar, QUAKER, DIPPS, all flavors — USDA does not publish this profile for Dip.
| Tryptophan | 0.05 g |
| Threonine | 0.13 g |
| Isoleucine | 0.15 g |
| Leucine | 0.29 g |
| Lysine | 0.17 g |
| Methionine | 0.07 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.20 g |
| Tyrosine | 0.11 g |
| Valine | 0.20 g |
| Arginine | 0.29 g |
| Histidine | 0.09 g |
| Alanine | 0.17 g |
| Aspartic acid | 0.32 g |
| Glutamic acid | 1.0 g |
| Glycine | 0.17 g |
| Proline | 0.34 g |
| Serine | 0.20 g |
FAQ
Is salsa con queso gluten-free?
Most commercial brands are gluten-free, but always check the label for additives like wheat-based thickeners or malt vinegar.
Can I make a healthier version at home?
Yes, blend low-fat cream cheese or Greek yogurt with salsa and a small amount of shredded cheese for a protein-rich, lower-fat dip.
How long does opened salsa con queso last?
Refrigerated in an airtight container, it typically stays fresh for 5-7 days. Freezing is not recommended as the texture may separate.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.43 kcal/g · 9% calories from protein · 0.7 g fiber · 1.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 7.58 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.