Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025
cheese queso fresco solid
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Cheese, queso fresco, solid

🔥 298 Calories
💪 18.9g Protein
⚡ 3g Carbohydrates
🥑 23.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Dairy
Cheese, queso fresco, solid
Energy density
Dense
298 kcal per 100g
Macro energy profile
Fat-led
25% Protein · 4% Carbohydrates · 71% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in vitamin B12Very high in calciumHigh in fatHigh in sodiumHigh in protein

Nutritional Information

298
kcal/100g
Protein
18.9g
Carbohydrates
3g
Fat
23.4g

About Cheese, queso fresco, solid

Queso fresco is a fresh, soft cheese that originates from Mexico and is widely used in Latin American cuisine. It is made from cow's milk and is known for its mild flavor and crumbly texture. Traditionally, queso fresco is used as a topping for various dishes, including tacos, enchiladas, and salads, adding a creamy element to vibrant meals. This cheese is often enjoyed for its versatility and is a staple in many households across Latin America. Nutritionally, queso fresco is a good source of protein, providing approximately 18.9 grams per 100 grams. Despite its higher fat content at 23.4 grams, it can be a part of a balanced diet when consumed in moderation. With only 3 grams of carbohydrates, it is suitable for low-carb diets. The cheese also offers calcium and other essential nutrients, making it a nutritious addition to meals or snacks, particularly for those looking to enhance their calcium intake.

Health Benefits

Supports muscle growth due to high protein content.
Aids in bone health with its calcium content.
Contains probiotics which may enhance gut health.
Provides essential fatty acids necessary for overall health.
May help with weight management when consumed in moderation.
Offers a source of vitamin A, supporting eye health.
Contributes to heart health with potassium.
Contains antioxidants that help combat oxidative stress.
Is versatile in cooking, enhancing flavor and texture of dishes.
Can be part of a balanced diet, providing variety in meals.

Recommended Food Pairings

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Pair with fresh fruits like watermelon for a refreshing salad.
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Combine with black beans for a protein-rich dish.
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Use as a topping on tacos alongside pico de gallo for added flavor.
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Serve with roasted vegetables for a nutritious side.
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Incorporate into omelets for a cheesy breakfast option.

How to Consume

Serving size
Recommended serving is 100g.
Frequency
Recommended frequency is 2-3 times per week.
  • •Use in salads for added creaminess.
  • •Sprinkle over dishes like enchiladas or tacos.
  • •Incorporate into pasta dishes for a unique flavor.
  • •Mix with herbs for a flavorful spread.
  • •Enjoy with whole grain crackers as a snack.

Selection & Storage

How to choose:

  • ✓Look for queso fresco that is firm and not overly moist.
  • ✓Check for a clean, fresh smell without any sourness.
  • ✓Select packages with the latest expiration date.
  • ✓Choose cheese that is not discolored or has any off-putting textures.
Storage
Store in the refrigerator at temperatures below 40°F (4°C) in a sealed container.
Shelf life
Typically lasts 5-7 days refrigerated and can be frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with lactose intolerance may experience discomfort.
  • ⚠️People with a dairy allergy should avoid queso fresco.
  • ⚠️Excessive consumption of cheese can lead to high saturated fat intake.
  • ⚠️Always check for freshness to avoid foodborne illnesses.

Frequently Asked Questions

How many calories does Cheese, queso fresco, solid have?

Cheese, queso fresco, solid contains approximately 298 calories per 100 grams. This makes it a relatively calorie-dense food, so portion control is important, especially for those monitoring their caloric intake.

Is Cheese, queso fresco, solid healthy?

Yes, cheese, queso fresco, solid can be healthy when consumed in moderation. It is a good source of protein and calcium, which are essential for muscle building and bone health. However, it's important to balance it with other food groups to maintain a well-rounded diet.

How should Cheese, queso fresco, solid be stored?

Queso fresco should be stored in the refrigerator at temperatures below 40°F (4°C). It is best kept in an airtight container to maintain freshness and prevent moisture loss. For longer storage, it can be frozen, but it may alter the texture.

What are the benefits of eating Cheese, queso fresco, solid?

Eating queso fresco provides several benefits, including high protein content for muscle repair, calcium for bone health, and essential fatty acids. Its versatility allows it to enhance various dishes while providing essential nutrients.

How much Cheese, queso fresco, solid can I eat per day?

A recommended serving size of queso fresco is about 100 grams, which can be consumed 2-3 times per week. Adjusting this based on individual dietary needs and caloric intake is advisable.

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