Calories in Queso Fresco: Per 100 g, Per Serving & Nutrition Facts
299 kcal (1,251 kJ) per 100 g · P/F/C 18/24/3 g
Serving (30 g) — 90 kcal (375 kJ) · Nutri-Score D
Per 100 g: sugar: low saturated fat: high salt: high fiber: low
Is queso fresco healthy?
Only in small amounts, and not every day. Queso fresco gets grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
For
- Protein: 5.4 g per serving — 10% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 3.9 g per serving — 20% of the 20 g daily reference intake.
A typical serving is 30 g: 90 kcal, 5.4 g protein, 7.1 g fat and 0.9 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Queso fresco is a mild, crumbly fresh Mexican cheese, used over tacos, beans and salads.
How many calories in queso fresco: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 30 g |
|---|---|---|
| Calories | 299 kcal | 90 kcal |
| Energy (kilojoules) | 1,251 kJ | 375 kJ |
| Protein | 18 g | 5.4 g |
| Fat | 24 g | 7.1 g |
| incl. saturated | 13 g | 3.9 g |
| Total carbohydrates | 3 g | 0.9 g |
| incl. sugars | 2.3 g | 0.7 g |
| incl. fiber | 0 g | 0 g |
| Salt | 1.9 g | 0.6 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 172223, “Cheese, fresh, queso fresco” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 24%fat 72%carbs 4%
Vitamins and minerals in queso fresco
Per 100 g, the standouts are vitamin B12 — 1.7 mcg, 70% of the Daily Value (#3 of 10 in our dairy & cheese section); calcium — 566 mg, 44% of the Daily Value (#3 of 10 in our dairy & cheese section); selenium — 19 mcg, 35% of the Daily Value (#3 of 10 in our dairy & cheese section).
| Nutrient | Per 100 g | Serving: 30 g | % DV |
|---|---|---|---|
| Vitamin A | 224 mcg | 67 mcg | 7% |
| Vitamin D | 2.7 mcg | 0.81 mcg | 4% |
| Vitamin E | 0.37 mg | 0.11 mg | 1% |
| Thiamin (B1) | 0.04 mg | 0.01 mg | 1% |
| Riboflavin (B2) | 0.17 mg | 0.05 mg | 4% |
| Vitamin B6 | 0.08 mg | 0.02 mg | 1% |
| Vitamin B12 | 1.7 mcg | 0.5 mcg | 21% |
| Potassium | 129 mg | 39 mg | 1% |
| Calcium | 566 mg | 170 mg | 13% |
| Magnesium | 24 mg | 7.2 mg | 2% |
| Phosphorus | 385 mg | 116 mg | 9% |
| Zinc | 2.6 mg | 0.77 mg | 7% |
| Copper | 0.03 mg | 0.01 mg | 1% |
| Selenium | 19 mcg | 5.8 mcg | 11% |
| Cholesterol | 69 mg | 21 mg | 7% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Cheese, fresh, queso fresco” (FDC ID 172223, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Queso Fresco calories by weight, 20–150 g
30 g of queso fresco has 90 calories and 50 g has 150. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 20 g | 60 | 3.6 / 4.8 / 0.6 |
| 30 g — typical serving | 90 | 5.4 / 7.1 / 0.9 |
| 50 g | 150 | 9.1 / 12 / 1.5 |
| 100 g | 299 | 18 / 24 / 3 |
| 150 g | 449 | 27 / 36 / 4.5 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
What else to watch
- High in salt: 1.9 g per 100 g, while the WHO suggests no more than 5 g of salt a day in total.
How much movement is one serving?
A 30 g serving is 90 kcal — roughly 29 min of easy walking or 11 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for queso fresco
Queso fresco has a lot of saturated fat (13 g per 100 g) and a lot of salt (1.9 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
What to pair queso fresco with
A serving of queso fresco has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Raspberries, 120 g — +4.4 g fiber, 55 kcal.
Queso Fresco vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Feta | 264 | 14 / 21 / 4.1 |
| Mozzarella | 280 | 22 / 21 / 2.2 |
| Queso Fresco | 299 | 18 / 24 / 3 |
| Provolone | 340 | 26 / 27 / 0 |
| Cream Cheese | 342 | 6 / 34 / 4.1 |
| Heavy Cream | 360 | 2.1 / 38 / 3 |
| Parmesan | 392 | 36 / 26 / 3.2 |
FAQ
How many calories are in 100 g of queso fresco?
100 g of queso fresco has 299 calories, with 18 g protein, 24 g fat and 3 g carbohydrates.
How many calories are in a serving of queso fresco?
A 30 g serving has 90 calories: 5.4 g protein, 7.1 g fat and 0.9 g carbs.
What are the macros of queso fresco?
Per 100 g: 18 g protein, 3 g carbs and 24 g fat. By calories that's about 24% protein, 4% carbs and 72% fat.
How long do you have to walk to burn a serving of queso fresco?
About 29 min of easy walking or 11 min of cycling for a 70 kg (154 lb) person — that's the 90 calories in a 30 g serving.
What vitamins and minerals are in queso fresco?
Per 100 g, queso fresco is richest in vitamin B12 (1.7 mcg, 70% DV), calcium (566 mg, 44% DV), selenium (19 mcg, 35% DV) — from USDA FoodData Central record 172223.
How much fiber is in queso fresco?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
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