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Nutritional Info: Cheese, fresh, queso fresco

The USDA reference number for this food is: 01228
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Cheese, fresh, queso fresco

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

299
Calories from Fat 214
 

% Daily Value*

 

Total Fat

24g
37%
 
Saturated Fat 13g65%
 
Trans Fat 1g
 

Cholesterol

69mg
23%
 

Sodium

751mg
33%
 

Total Carbohydrate

3g
1%
 
Dietary Fiber 0g~
 
Sugars 2g
 

Protein

18g
 
Vitamin A16% · Vitamin C~
 
Calcium57% · Iron1%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Queso Fresco in deli case sold by the pound
Queso Fresco in deli case sold by the pound

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Calories

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories299 kcal1251 kJ15%
 
from Carbs11.9 kcal49.87 kJ
 
from Fat214.4 kcal896.97 kJ
 
from Protein72.4 kcal302.75 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 100 grams of Cheese, fresh, queso fresco


Vitamin Content

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 806 IU 16%
 
Vitamin B6 0.076 mg 4%
 
Vitamin B12 1.68 mcg 28%
 
Vitamin B12, Added ~
 
Vitamin C ~
 
Vitamin D 110 IU 28%
 
Vitamin D2 ~
 
Vitamin D3 2.7 mcg ~
 
Vitamin D (D2 + D3) 2.7 mcg 27%
 
Vitamin E (Alpha-tocopherol) 0.37 mg 2%
 
Vitamin E, Added ~
 
Vitamin K 1 mcg 1%
 
Thiamin 0.042 mg 3%
 
Riboflavin 0.173 mg 10%
 
Niacin 0.027 mg 0%
 
Pantothenic Acid 0.358 mg 4%
 
Folate ~
 
Folate, Food ~
 
Folate, DFE ~
 
Choline 12.5 mg ~
 
Betaine 3.3 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 100g (3.53 oz) of Cheese, fresh, queso fresco contains. Vitamin RDI for 100 grams of Cheese, fresh, queso fresco


Mineral Content

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 566 mg 57%
 
Iron 0.2 mg 1%
 
Magnesium 24 mg 6%
 
Phosphorus 385 mg 38%
 
Potassium 129 mg 3%
 
Sodium 751 mg 33%
 
Zinc 2.58 mg 17%
 
Copper 0.033 mg 2%
 
Manganese 0.014 mg 1%
 
Selenium 19.3 mcg 28%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 100g (3.53 oz) of Cheese, fresh, queso fresco contains. Mineral RDI for 100 grams of Cheese, fresh, queso fresco


Protein and Amino Acids

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein18.09g36%
 

Essential Aminos

 
Histidine
 
Isoleucine
 
Leucine
 
Lysine
 
Methionine
 
Phenylalanine
 
Threonine
 
Tryptophan
 
Valine
 

Non-essential Aminos

 
Arginine
 
Alanine
 
Aspartate
 
Cystine
 
Glutamate
 
Glycine
 
Hydroxyproline
 
Proline
 
Serine
 
Tyrosine
 
Methionine + Cystine† ~
 
Phenylalanine + Tyrosine† ~
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. We only have basic data on the amount of protein contained in Cheese, fresh, queso fresco and not the breakdown of amino acid content.


Carbohydrate Content

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates2.98g1%
 
Dietary Fiber~~
 
Starch~
 
Sugars2.32g
 
Sucrose0g
 
Glucose0g
 
Fructose0g
 
Lactose2.32g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.
100g (3.53 oz) grams of Cheese, fresh, queso fresco contains 2.98 grams of carbohydrates which is 1% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 100 grams of Cheese, fresh, queso fresco contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat23.82g37%
 
Total Omega-3 Fatty Acids0.119g
 
Total Omega-6 Fatty Acids0.922g
 
Total Trans Fatty Acids0.834g
 
Total Trans-monoenoic Fatty Acids0.674g
 
Total Trans-polyenoic Fatty Acids0.16g
 

Total Saturated Fats (Bad Fats)

12.94g65%
 
Arachidic Acid   [Eicosanoic Acid]0.033g
 
Behenic Acid   [Docosanoic Acid]0.012g
 
Butyric Acid   [Butanoic Acid]0.486g
 
Capric Acid   [Decanoic Acid]0.569g
 
Caproic Acid   [Hexanoic Acid]0.387g
 
Caprylic Acid   [Octanoic Acid]0.244g
 
Lauric Acid   [Dodecanoic Acid]0.651g
 
Lignoceric Acid   [Tetracosanoic Acid]0.008g
 
Margaric Acid   [Heptadecanoic Acid]0.136g
 
Myristic Acid   [Tetradecanoic Acid]2.127g
 
Palmitic Acid   [Hexadecanoic Acid]5.646g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.222g
 
Stearic Acid   [Octadecanoic Acid]2.405g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

5.966g
 
16:1 c0.335g
 
16:1 t0.073g
 
18:1 c4.697g
 
18:1 t0.601g
 
18:1-11t (18:1t n-7)~
 
22:1 c0.003g
 
22:1 t0g
 
Erucic Acid   [Docosenoic Acid]0.003g
 
Gadoleic Acid   [Eicosenoic Acid]0.038g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.044g
 
Myristoleic Acid   [Tetradecenoic Acid]0.169g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0.003g
 
Oleic Acid   [Octadecenoic Acid]5.298g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.408g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0.003g
 

Total Polyunsaturated Fat (Good Fats)

1.106g
 
18:2 CLAs0.135g
 
18:2 i~
 
18:2 n-6 c,c0.591g
 
18:2 t not further defined0.16g
 
18:2 t,t~
 
18:3i~
 
20:3 n-30.002g
 
20:3 n-60.025g
 
20:4 n-6~
 
21:5~
 
22:40.008g
 
Alpha-Linolenic Acid0.099g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.035g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.015g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.003g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.006g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.027g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0.009g
 
Linoleic Acid   [Octadecadienoic Acid]0.887g
 
Linolenic Acid   [Octadecatrienoic Acid]0.108g
 
Parinaric Acid   [Octadecatetraenoic Acid]0.006g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.008g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Cheese, fresh, queso fresco in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 100 grams of Cheese, fresh, queso fresco
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol~
 
Water51.42g
 
Ash3.68g
 
Caffeine~
 
Theobromine~
 
Cholesterol69mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Cheese, fresh, queso fresco:

Cheese, fresh, queso fresco is an excellent source of Vitamin B12, Vitamin D, Vitamin D (D2 + D3), Calcium, Phosphorus, Sodium, Selenium and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Cheese, fresh, queso fresco is a good source of Vitamin A, Riboflavin and Zinc. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 20
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 93
Low Cholesterol Diet 0
Low Sodium Diet 0
Low Glycemic Index Diet (e.g. South Beach Diet) 90
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 299 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 299 calories contained in 100g (3.53 oz)g of Cheese, fresh, queso fresco. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 299 calories
Stretching1 hour 40 mins(180 cal/hr)
Walking (3.5 mph)1 hour 4 mins(280 cal/hr)
Bicycling (<10 mph)1 hour 2 mins(290 cal/hr)
Dancing54 mins(330 cal/hr)
Light gardening/yard work54 mins(330 cal/hr)
Golf (walking and carrying clubs)54 mins(330 cal/hr)
Hiking48 mins(370 cal/hr)
Amount of Vigorous exercise to burn 299 calories
Weight lifting (vigorous effort)41 mins(440 cal/hr)
Heavy yard work (chopping wood)41 mins(440 cal/hr)
Basketball (vigorous)41 mins(440 cal/hr)
Walking (4.5 mph)39 mins(460 cal/hr)
Aerobics37 mins(480 cal/hr)
Swimming (slow freestyle laps)35 mins(510 cal/hr)
Running/jogging (5 mph)30 mins(590 cal/hr)
Bicycling (>10 mph)30 mins(590 cal/hr)
Exercise profile for 100g (3.53 oz) of Cheese, fresh, queso fresco

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Cheese, fresh, queso fresco" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 19 May 2019 https://skipthepie.org/dairy-and-egg-products/cheese-fresh-queso-fresco/

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