Queso Blanco (Mexican White Cheese)
Quick answer
A medium portion of Queso Blanco (Mexican White Cheese) (50 g) contains 145 kcal, with 1.2 g of net carbohydrates and 10 g of protein.
- Carbs1.2 g3.5%
- Protein10 g27.8%
- Fat11 g68.8%
- Fibre0 g
Percentages of total energy (calories)
A traditional fresh Mexican cheese, similar to halloumi and mild akkawi. Its kitchen superpower is that it does not melt easily when heated, so you can grill it or brown it in a non-stick pan with a wipe of olive oil until it has a crisp golden crust and stays soft inside. It makes a filling breakfast or dinner: a 50 g portion gives about 10 g of protein, and it has very little carbohydrate, so the glycemic index does not apply. Protein and fat slow digestion and keep you full for longer, which helps curb sweet cravings.
💡 Smart Nutritional Guidance
Consumption advice
Two grilled slices (50 g, about 145 kcal).
Best preparation methods
Grill the slices in a non-stick pan with a wipe of olive oil until golden, and serve them in lettuce leaves with avocado, tomato and fresh salsa as a flour-free taco.
Important Nutritional Note
Fresh Mexican cheeses such as queso blanco and queso fresco have been linked to Listeria outbreaks, especially when made from unpasteurised milk. Choose one labelled "pasteurised", and if you are pregnant or older, eat it grilled and hot. Ingredient note: some brands use animal rennet and others microbial or vegetable rennet, so check the label if you prefer one type.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (50 g) |
|---|---|---|
| Calories | 290 kcal | 145 kcal |
| Protein | 20 g | 10 g |
| Carbohydrate | 2.5 g | 1.2 g |
| Available carbohydrate | 2.5 g | 1.2 g |
| Fat | 22 g | 11 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 6.9 g of protein per 100 kcal, ranking 23 of 46 in Dairy & cheese (highest first).
Related foods from the same family:
Frequently asked questions
Is Queso Blanco (Mexican White Cheese) good for weight loss?
It can fit a balanced plan with portion control: a 50 g portion gives 145 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Queso Blanco (Mexican White Cheese) affect blood sugar?
Queso Blanco (Mexican White Cheese) contains only 2.5 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Queso Blanco (Mexican White Cheese)?
A typical 50 g portion of Queso Blanco (Mexican White Cheese) provides about 145 kcal, 10 g protein, 1.2 g carbohydrate, 11 g fat and 0 g fibre.
Is queso blanco a healthy alternative to halloumi?
Yes, it is often less salty than commercial halloumi and grills just as well. Compare labels, though, because the figures vary between brands.
Does it suit cutting and bodybuilding meals?
It suits athletes in a cutting phase: a 50 g portion gives about 10 g of protein, mostly slow-digesting casein, without raising blood sugar.
How do you eat it on a low-carb diet?
Grill it in slices and put them in lettuce leaves with avocado slices, tomato and fresh salsa for a healthy taco with no flour at all.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by Dr. Wassim Habib · Last reviewed 21 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.