Calories in Cheese, fresh, queso fresco
Generic food Raw Dairy and Eggs
Cheese, fresh, queso fresco contains 299 kcal per 100 g. A typical serving of 1 cup, crumbled (122 g) provides about 365 kcal.
Roughly 72% of its calories come from fat, with 24% from protein and 4% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in dairy and egg products on FoodFactly, where the median is 181 kcal per 100 g across 310 foods.
100 g provides 70% of the Daily Value for Vitamin B12, 44% of the Daily Value for calcium and 35% of the Daily Value for selenium.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 299 kcal | |
| Total fat M | 23.8 g | 31% |
| Saturated fat C | 12.9 g | 65% |
| Trans fat C | 0.83 g | |
| Cholesterol M | 69 mg | 23% |
| Sodium M | 751 mg | 33% |
| Total carbohydrates C | 3 g | 1% |
| Dietary fiber I | 0 g | 0% |
| Total sugars M | 2.3 g | |
| Protein M | 18.1 g | 36% |
| Vitamin A ? | 224 µg | 25% |
| Vitamin C I | 0 mg | 0% |
| Vitamin D ? | 2.7 µg | 14% |
| Vitamin E M | 0.37 mg | 2% |
| Vitamin K M | 1 µg | 0.8% |
| Thiamin (B1) M | 0.042 mg | 4% |
| Riboflavin (B2) M | 0.17 mg | 13% |
| Niacin (B3) M | 0.027 mg | 0.2% |
| Pantothenic acid (B5) M | 0.36 mg | 7% |
| Vitamin B6 M | 0.076 mg | 4% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 M | 1.7 µg | 70% |
| Choline ? | 12.5 mg | 2% |
| Calcium M | 566 mg | 44% |
| Iron M | 0.2 mg | 1% |
| Magnesium M | 24 mg | 6% |
| Phosphorus M | 385 mg | 31% |
| Potassium M | 129 mg | 3% |
| Zinc M | 2.6 mg | 23% |
| Copper M | 0.033 mg | 4% |
| Manganese M | 0.014 mg | 0.6% |
| Selenium M | 19.3 µg | 35% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 24%
- Carbohydrates 4%
- Fat 72%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein18.1 gabove the median for dairy and egg products (median 9 g)
- Sugars2.3 gbelow the median for dairy and egg products (median 4.7 g)
- Fat23.8 gabove the median for dairy and egg products (median 8.3 g)
- Saturated fat12.9 gabove the median for dairy and egg products (median 3.3 g)
- Sodium751 mgin the top quarter of dairy and egg products (median 129 mg)
- Protein per 100 kcal6.1 gprotein density, useful for comparing foods with different calorie levels
- Water51.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 6 g |
|---|---|
| Polyunsaturated fat C | 1.1 g |
Sugars and starch (6)
| Sucrose M | 0 g |
|---|---|
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 2.3 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Individual fatty acids (46)
| EPA (omega-3, 20:5 n-3) M | 0.008 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.003 g |
| ALA (omega-3, 18:3 n-3) M | 0.099 g |
| Linoleic acid (omega-6, 18:2) ? | 0.89 g |
| SFA 4:0 M | 0.49 g |
| SFA 6:0 M | 0.39 g |
| SFA 8:0 M | 0.24 g |
| SFA 10:0 M | 0.57 g |
| SFA 12:0 M | 0.65 g |
| SFA 14:0 M | 2.1 g |
| SFA 16:0 M | 5.6 g |
| SFA 18:0 M | 2.4 g |
| SFA 20:0 M | 0.033 g |
| MUFA 18:1 ? | 5.3 g |
| PUFA 18:3 ? | 0.11 g |
| PUFA 20:4 M | 0.035 g |
| SFA 22:0 M | 0.012 g |
| MUFA 14:1 M | 0.17 g |
| MUFA 16:1 ? | 0.41 g |
| PUFA 18:4 M | 0.006 g |
| MUFA 20:1 M | 0.038 g |
| MUFA 22:1 ? | 0.003 g |
| PUFA 22:5 n-3 (DPA) M | 0.015 g |
| SFA 15:0 M | 0.22 g |
| SFA 17:0 M | 0.14 g |
| SFA 24:0 M | 0.008 g |
| TFA 16:1 t M | 0.073 g |
| TFA 18:1 t M | 0.6 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.16 g |
| PUFA 18:2 CLAs M | 0.14 g |
| MUFA 24:1 c M | 0.003 g |
| PUFA 20:2 n-6 c,c M | 0.006 g |
| MUFA 16:1 c M | 0.34 g |
| MUFA 18:1 c M | 4.7 g |
| PUFA 18:2 n-6 c,c M | 0.59 g |
| MUFA 22:1 c M | 0.003 g |
| PUFA 18:3 n-6 c,c,c M | 0.009 g |
| MUFA 17:1 M | 0.044 g |
| PUFA 20:3 ? | 0.027 g |
| Fatty acids, total trans-monoenoic C | 0.67 g |
| Fatty acids, total trans-polyenoic C | 0.16 g |
| MUFA 15:1 M | 0.003 g |
| PUFA 20:3 n-3 M | 0.002 g |
| PUFA 20:3 n-6 M | 0.025 g |
| PUFA 22:4 M | 0.008 g |
Carotenoids (15)
| Beta-carotene M | 41 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 3 µg |
| Retinol M | 221 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units M | 110 IU |
| Vitamin D3 (cholecalciferol) M | 2.7 µg |
| Cryptoxanthin, beta M | 2 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.04 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0.03 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0.04 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 51.4 g |
|---|---|
| Alcohol I | 0 g |
| Caffeine I | 0 mg |
| Ash M | 3.7 g |
| Theobromine I | 0 mg |
| Energy C | 1,250 kJ |
| Vitamin A, IU ? | 806 IU |
| Vitamin K (Menaquinone-4) M | 3.6 µg |
| Folic acid I | 0 µg |
| Folate, food I | 7 µg |
| Betaine M | 3.3 mg |
| Vitamin E, added I | 0 mg |
| Vitamin B-12, added I | 0 µg |
Other forms of Cheese
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cheese, cottage, lowfat, 1% milkfat, lactose reduced | 74 | 12.4 g | 3.2 g | 1 g |
| Cheese, parmesan, low sodium | 451 | 41.6 g | 3.7 g | 30 g |
| Cheese, cottage, lowfat, 1% milkfat, with vegetables | 67 | 10.9 g | 3 g | 1 g |
| Cheese, mozzarella, low sodium | 280 | 27.5 g | 3.1 g | 17.1 g |
| Cheese, monterey, low fat | 313 | 28.2 g | 0.7 g | 21.6 g |
| Cheese, cottage, lowfat, 1% milkfat, no sodium added | 72 | 12.4 g | 2.7 g | 1 g |
| Cheese, pasteurized process, cheddar or American, low sodium | 376 | 22.2 g | 1.6 g | 31.2 g |
| Cheese, swiss, low sodium | 374 | 28.4 g | 3.4 g | 27.4 g |
| Cheese, swiss, low fat | 179 | 28.4 g | 3.4 g | 5.1 g |
| Cheese, muenster, low fat | 271 | 24.7 g | 3.5 g | 17.6 g |
| Cheese, mozzarella, nonfat | 141 | 31.7 g | 3.5 g | 0 g |
| Cheese, cottage, with vegetables | 95 | 10.9 g | 3 g | 4.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg, yolk, raw, fresh Raw | 322 | 15.9 g | 3.6 g | 26.5 g |
| Egg, yolk only, raw Raw | 328 | 16.2 g | 1 g | 28.8 g |
| Queso Fresco | 298 | 18.9 g | 3 g | 23.4 g |
| Puerto Rican white cheese | 298 | 18.9 g | 3 g | 23.4 g |
| Egg, yolk, raw, frozen, pasteurized Frozen | 296 | 15.5 g | 0.81 g | 25.6 g |
| Cheese food, cold pack, American | 331 | 19.7 g | 8.3 g | 24.5 g |
| Cheese food, pasteurized process, swiss | 323 | 21.9 g | 4.5 g | 24.1 g |
| Egg, yolk, raw, frozen, salted, pasteurized Frozen | 275 | 14.1 g | 1.8 g | 22.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw cheese?
100 g of raw cheese has 299 kcal. 1 cup, crumbled (122 g): about 365 kcal.
Is raw cheese high in protein?
Raw cheese contains 18.1 g of protein per 100 g (36% of the 50 g Daily Value), or 22.1 g in 1 cup, crumbled (122 g). About 24% of its calories come from protein. Compared with other dairy and egg products, that is above the median (median 9 g).
How many carbs are in raw cheese?
Raw cheese has 3 g of total carbohydrates per 100 g, including 0 g of fiber and 2.3 g of sugars.
How much fat is in raw cheese?
Raw cheese contains 23.8 g of fat per 100 g, of which 12.9 g is saturated (65% of the Daily Value).
What vitamins and minerals does raw cheese contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (70% DV), calcium (44% DV), selenium (35% DV), phosphorus (31% DV) and Vitamin A (25% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw cheese?
100 g contains 751 mg of sodium, 33% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 172223. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.