Dairy and Egg Products
Cheese, queso fresco, solid
100 grams of cheese (queso fresco, solid) has 297 calories, 18.9 g of protein, 23.4 g of total fat and 3 g of carbohydrate. These figures come from USDA FoodData Central (USDA Foundation Foods), in data USDA published Oct 26, 2023.
USDA Foundation FoodsFDC ID 2647442
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories297
Amount% Daily Value*
- Total fat 23.4 g 30%
- Saturated fat 14 g 70%
- Trans fat —
- Monounsaturated fat 5 g
- Polyunsaturated fat —
- Cholesterol 76.1 mg 25%
- Sodium 626 mg 27%
- Total carbohydrate 3 g 1%
- Dietary fiber —
- Total sugars —
- Protein 18.9 g 38%
* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.
Key numbers per 100 g
Calories
297
Protein
18.9g
Total fat
23.4g
Carbohydrate
3g
Protein supplies about 25% of the calories in this food, using 4 calories per gram of protein. It has 626 mg of sodium per 100 g (27% of the 2,300 mg Daily Value).
This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.
Vitamins and minerals
Amounts per 100 g. Only nutrients USDA reports for this food are listed.
| Nutrient | Amount | % Daily Value | Daily Value |
|---|---|---|---|
| Vitamin D | 0 mcg | 0% | 20 mcg |
| Calcium | 602 mg | 46% | 1,300 mg |
| Iron | 0 mg | 0% | 18 mg |
| Potassium | 126 mg | 3% | 4,700 mg |
| Magnesium | 27.6 mg | 7% | 420 mg |
| Phosphorus | 390 mg | 31% | 1,250 mg |
| Zinc | 2.9 mg | 26% | 11 mg |
| Copper | 0 mg | 0% | 0.9 mg |
| Water | 51.4 g | — | — |
Not reported by USDA for this food: Trans fat, Polyunsaturated fat, Dietary fiber, Total sugars, Vitamin A (RAE), Vitamin C, Vitamin E, Vitamin K, Thiamin (B1), Riboflavin (B2), Niacin (B3), Vitamin B6, Folate, Vitamin B12, Choline, Selenium, Caffeine.Percent Daily Values are reference numbers for comparing foods, not personal targets.
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Portion sizes and weights
Household measures that USDA lists for cheese (queso fresco, solid), with their weight in grams and the calories in each.
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| Reference amount (RACC) | 30 g | 89 | 5.7 g |
RACC is the FDA Reference Amount Customarily Consumed, the amount used as the basis for serving sizes on labels.
About these numbers
USDA FoodData Central reports nutrients per 100 grams of the edible portion. Foundation Foods values come from chemical analysis of food samples, with details on how each value was derived. Values from Foundation Foods release of Apr 30, 2026. Rounded for display; per-portion figures are calculated from the 100 g values.
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Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA Foundation Foods, FDC ID 2647442 (fdc.nal.usda.gov), published Oct 26, 2023.
- FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
- USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.