Written by Sunny

Modified & Updated: 30 Jan 2024

Sherman Smith

Reviewed by Sherman Smith

Spicy Homemade Cheesey Queso Dip with Tortilla Chips

Queso, the delightful cheese-based dip, is a favorite among many food lovers. Its creamy texture and flavorful taste make it a perfect companion for chips, nachos, and a variety of dishes. But have you ever wondered about the nutritional value of queso? In this article, we will delve into the 14 queso nutrition facts that will enlighten you about the health benefits and considerations associated with this beloved dip.

Table of Contents

Queso Basics

Queso, derived from the Spanish word for “cheese,” is a popular Tex-Mex dip made primarily from melted cheese, often combined with ingredients such as tomatoes, onions, peppers, and spices. It is commonly enjoyed as an appetizer or a topping.

Calories in Queso

One of the primary concerns when it comes to nutrition is calorie intake. Queso is relatively high in calories, with an average serving containing around 100-150 calories. It’s important to be mindful of portion sizes to manage calorie consumption effectively.


Queso provides a good balance of macronutrients. The dip generally contains moderate amounts of protein, fats, and carbohydrates. The specific composition may vary depending on the recipe and ingredients used.

Protein Power

Protein plays a crucial role in muscle repair and growth. Queso contains a decent amount of protein, primarily derived from cheese. It can contribute to your daily protein requirements, especially when consumed as part of a balanced diet.

Fat Content

Cheese, the main ingredient in queso, is a significant source of fat. While some fat is essential for a healthy diet, it’s important to consume it in moderation. Opt for low-fat cheese options or consider reducing portion sizes to manage your fat intake.

Essential Vitamins and Minerals

Queso can be a source of essential vitamins and minerals. Depending on the ingredients used, it may contain calcium, phosphorus, vitamin A, vitamin B12, and zinc, among others. These nutrients are important for maintaining overall health and well-being.

Sodium Considerations

Sodium, found in high amounts in many cheese products, is a crucial factor to consider when analyzing queso’s nutritional value. Excessive sodium intake can contribute to high blood pressure and other health issues. Be mindful of portion sizes and choose low-sodium cheese options whenever possible.

Spicy Grouper Queso Dip and Chips topped with Pico de Gallo
Image from Adobe Stock

Calcium Boost

Calcium, abundant in cheese, is vital for maintaining healthy bones and teeth. Queso can be a source of this essential mineral, providing a calcium boost to your diet. Incorporating queso in moderation can contribute to meeting your daily calcium needs.

Vitamin A for Vision

Vitamin A, often found in cheese, is important for maintaining good vision and supporting a healthy immune system. Queso can contribute to your vitamin A intake, but remember to balance it with other vitamin-rich foods for a well-rounded diet.

Digestive Health

Some queso recipes include ingredients like onions and peppers, which can provide dietary fiber. Fiber is essential for maintaining a healthy digestive system and promoting regular bowel movements. Including fiber-rich queso variations can have a positive impact on your digestive health.

Allergen Considerations

Cheese, a primary component of queso, contains lactose, making it unsuitable for individuals with lactose intolerance or dairy allergies. Fortunately, lactose-free and dairy-free queso alternatives are available, allowing those with dietary restrictions to enjoy this delicious dip.

Antioxidant Properties

Certain ingredients used in queso, such as tomatoes and peppers, contain antioxidants. Antioxidants help protect the body against damage from harmful molecules called free radicals. Adding queso with antioxidant-rich ingredients can be a flavorful way to boost your antioxidant intake.

Sodium and Blood Pressure

As mentioned earlier, queso can be high in sodium. High sodium intake is associated with an increased risk of high blood pressure. If you have hypertension or are at risk, it’s advisable to consume queso in moderation or explore low-sodium alternatives.

Enjoying Queso Mindfully

While queso can be a delicious treat, it’s important to enjoy it mindfully. Being aware of portion sizes and incorporating it as part of a balanced diet is key to reaping its benefits without compromising overall nutrition.


Queso, the beloved cheese-based dip, not only tantalizes our taste buds but also offers various nutritional benefits. While it can be high in calories and sodium, it can provide protein, essential vitamins, and minerals, and contribute to a well-rounded diet when consumed in moderation. By being mindful of portion sizes and considering ingredient choices, you can enjoy queso as part of a healthy lifestyle.

Frequently Asked Questions (FAQs)

Can I make queso with plant-based cheese alternatives?

Yes, you can make queso using plant-based cheese alternatives. There are many dairy-free and vegan cheese options available in the market that can be used to create a delicious plant-based queso dip.

How long can queso be refrigerated?

Queso can typically be refrigerated for 3-5 days. It is best to store it in an airtight container to maintain its freshness and quality.

Can I freeze queso?

Freezing queso is not recommended as it can alter the texture and affect the overall quality of the dip. It is best enjoyed fresh or refrigerated for a few days.

Are there low-fat options for queso?

Yes, there are low-fat cheese options available that can be used to make a healthier version of queso. You can also modify the recipe by using reduced-fat cheeses or incorporating low-fat dairy alternatives.

Can queso be reheated?

Yes, queso can be reheated. It is recommended to reheat it gently on low heat or in the microwave, stirring occasionally to prevent burning. Be mindful not to overheat it as it may affect the texture and consistency of the dip.

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