Queso Fresco
Common food
Queso Fresco is a fresh, white, crumbly Mexican cheese with a mild, milky flavor and a soft, moist texture that doesn't melt when heated. It's a high-protein, relatively low-carb dairy staple, providing about 19g of protein per 100g with minimal sugars. Its fresh, salty finish makes it a perfect finishing cheese for a wide array of dishes.
Calorie split: 25% protein · 4% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People adore Queso Fresco for its ability to add a cool, salty, creamy contrast to spicy, hot, or acidic dishes. Its mild flavor and crumbly texture make it incredibly versatile, elevating everything from tacos to salads without overpowering other ingredients.
⚠️ Watch-outs & how to enjoy it better
Being a dairy product, it contains lactose and milk proteins, which can be problematic for those with lactose intolerance or milk allergies. Its sodium content, while moderate, should be monitored by those on low-sodium diets. To counteract, pair it with fiber-rich vegetables or legumes in a dish, and be mindful of portion size if sodium is a concern.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates and sugars, suitable for low-carb diets.
- Provides calcium and phosphorus for bone health.
- Fresh, unaged cheese with a shorter ingredient list.
- Adds creamy texture and flavor without heavy cooking.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Unlike many cheeses, Queso Fresco is designed to hold its shape when heated, making it ideal for crumbling over sizzling dishes or grilling on skewers.
Full nutrition (USDA data · scales with serving)
| Water | 51.4 g |
| Energy | 298 kcal |
| Protein | 18.9 g |
| Total lipid (fat) | 23.4 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 2.3 g |
| Calcium, Ca | 602 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 390 mg |
| Potassium, K | 126 mg |
| Sodium, Na | 626 mg |
| Zinc, Zn | 2.9 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 19.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.17 mg |
| Niacin | 0.03 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 12.5 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 152 ug |
| Retinol | 152 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 0.37 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 14.0 g |
| SFA 4:0 | 0.49 g |
| SFA 6:0 | 0.39 g |
| SFA 8:0 | 0.24 g |
| SFA 10:0 | 0.57 g |
| SFA 12:0 | 0.75 g |
| SFA 14:0 | 2.3 g |
| SFA 16:0 | 6.6 g |
| SFA 18:0 | 2.1 g |
| Fatty acids, total monounsaturated | 5.0 g |
| MUFA 16:1 | 0.41 g |
| MUFA 18:1 | 5.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.59 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 76.0 mg |
FAQ
What's the difference between Queso Fresco and Cotija?
Queso Fresco is fresh, moist, and mild, meant to be eaten soon after making. Cotija is an aged, much harder and saltier cheese, used more like a finishing salt or Parmesan.
Can I melt Queso Fresco?
It softens and becomes creamy when heated but doesn't melt into a smooth, gooey pool like mozzarella. It's best used as a topping or filling where a soft, warm crumble is desired.
Is it safe to eat the rind?
Queso Fresco doesn't have a true rind; it may have a slightly drier outer layer from air exposure, but it's completely edible.
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 2.98 kcal/g · 25% calories from protein · 0.0 g fiber · 2.3 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: 4.97 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.