Queso Fresco, which translates to “fresh cheese” in Spanish, is a type of cheese that originates from Mexico. This cheese is traditionally made from cow’s milk and has a crumbly texture with a mild, slightly savoury flavour. In this blog post, we will explore the nutrition facts for queso fresco, including its lactose content, macronutrient profile and safety in pregnancy.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
Nutrition facts for Queso Fresco
Without a doubt, Queso Fresco is one of Mexico’s most popular cheeses. Whether you’re serving it fresh or cooking a delicious dish with it, Queso Fresco is incredibly versatile. Here are some of its key nutrition facts:
Lactose Intolerance
Lactose intolerance is a condition that affects many people, making it difficult for them to digest lactose. Fortunately, Queso Fresco is relatively low in lactose compared to other types of cheese, making it a good choice for those who are lactose intolerant.
However, it is important to note that Queso Fresco is not entirely lactose-free and may still cause discomfort in some sensitive individuals.
Find out everything you’ve ever wanted to know about lactose free cheeses by clicking here.
Fat Content
When it comes to fat content, Queso Fresco is a relatively low-fat cheese, with around 21 grams of fat per 100 g serving. This makes it a good option for those who are watching their fat intake.
However, it is not a great option for people following a ketogenic diet. You can learn more about the keto diet and which cheeses are most keto-friendly by clicking here.
Protein Content
In addition, this Mexican cheese is a good source of protein, with around 18 g of protein per 100 g. Protein is essential for building and repairing tissues in the body, making Queso Fresco a great addition to a balanced diet. However, it should not be relied upon as the primary source of protein in the diet.
Want to find out which cheeses have the highest protein content? Click here for our blog post covering this topic.
Safety in Pregnancy
Around the world, health authorities generally consider this cheese to be safe for pregnant women, as long as it is made from pasteurised milk. However, it is important to note that some types of Queso Fresco may be made from unpasteurised milk, which may increase the risk of foodborne illness.
Hence, pregnant women should always check the label to ensure that the cheese they are consuming is made from pasteurized milk.
You can read more about which cheeses are safe to eat when you’re pregnant by clicking here. As always, if unsure, you should consult your doctor.
Salt Content
Lastly, Queso Fresco is relatively high in salt content, with around 780 mg of sodium per 100 g serving. While this may not seem like a lot (34% of RDI), it is important to keep in mind that many people consume more salt than they realise.
And this can lead to health problems such as high blood pressure. As with any food, moderation is key when it comes to consuming this cheese.
Conclusion
In conclusion, Queso Fresco is a delicious cheese that can be enjoyed in moderation as part of a healthy diet. Indeed, it is a good source of protein and relatively low in lactose and fat.
On the other hand, it is important to be aware of its salt content. And pregnant women should always check the label to ensure that it is made from pasteurised milk. With these factors in mind, Queso Fresco can be a great addition to a balanced diet.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
