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Dairy

Queso asadero

Queso asadero packs 356 kcal into 100 g (3.5 oz), so a typical 30 g (1 oz) serving already adds up to about 107 kcal.

USDA description: Queso asadero

  • High in protein
  • Nutritious in small servings
  • High energy density

Estimated satietyHow it is calculated

Starting point+1
High energy density: 356 kcal/100 g−1
Protein: 6.3 g/100 kcal+1
Fiber: 0.0 g/100 kcal0
Solid food with 44.2 g of water, under 700

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
10 primary
Data
USDA FDC 173437

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Nutrition facts

Calories
107 kcal per serving
356 kcal per 100 g (3.5 oz)
Protein
6.8 g per serving
22.6 g per 100 g (3.5 oz)
Carbohydrates
1.2 g per serving
4.1 g per 100 g (3.5 oz)
of which sugars
0 g per serving
0 g per 100 g (3.5 oz)
Fiber
0 g per serving
0 g per 100 g (3.5 oz)
Fat
7.5 g per serving
25 g per 100 g (3.5 oz)
of which saturated
4.4 g per serving
14.8 g per 100 g (3.5 oz)
Water
13.3 g per serving
44.2 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Cheese, mexican, queso asadero (FDC ID 173437), accessed September 23, 2026.

A typical 30 g (1 oz) serving provides about 107 kcal, 6.8 g of protein, and 0 g of fiber.

The typical serving (30 g (1 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The Dictionary of Americanisms records queso asadero in Mexico as a fresh, soft cheese, and queso Oaxaca, also Mexican, as a cheese made in strips that are braided into a ball and usually eaten melted or grilled. USDA analyzes queso asadero and queso chihuahua separately: the asadero on this page has 356 kcal, 22.6 g of protein and 25 g of fat per 100 g, and chihuahua, 374 kcal, 21.6 g of protein and 29.7 g of fat.

A 30 g (1.1 oz) serving provides 6.8 g of protein and 107 kcal, but also 7.5 g of fat, so it works better to round out a dish than as its main protein, for example melted over a tortilla with chicken or beans. The 2025 nutrition advisory on GLP-1 therapy suggests starting meals with protein and avoiding fatty foods in the first few days of treatment, so in those days and in the weeks after a dose increase it usually sits better in small amounts than in large ones, as in enchiladas or a quesadilla loaded with cheese.

What the evidence says

With 661 mg of calcium per 100 g according to USDA it exceeds the 240 mg the EU requires for a "high in calcium" claim, and a 30 g serving provides 198 mg, almost a quarter of the 800 mg reference value; that is why it qualifies for the authorized claim "Calcium is needed for the maintenance of normal bones" (Regulations (EC) No 1924/2006, (EU) No 1169/2011 and (EU) No 432/2012). It has 14.8 g of saturated fat and 607 mg of sodium per 100 g, about 4.4 g and 182 mg per serving. Spain's Ministry of Social Rights, Consumer Affairs and 2030 Agenda advises pregnant women to avoid fresh or soft cheeses, including Latin American cheeses, unless the label says they are made with pasteurized milk. The U.S. CDC advises pregnant women, people 65 or older and people with weakened immune systems to avoid unheated queso fresco and similar fresh, soft cheeses, even when made with pasteurized milk, and considers them safer heated to 165 °F (74 °C) or until steaming hot; if the asadero you buy is that kind of fresh, soft cheese, the advice applies to it too.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in protein
It has at least 10 g of protein per 100 g and 6 g per 100 kcal. Protein is the most filling nutrient per calorie and helps preserve muscle mass during weight loss, which matters especially when a GLP-1 medication reduces your appetite.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.
High energy density
It has more than 300 kcal per 100 g: a lot of energy in a small volume, so it is less filling per calorie. That does not make it a bad food; when your appetite is very low, a small serving can help you meet your needs.

Frequently asked questions about queso asadero

How many grams of protein are in a 30 g (1 oz) serving of queso asadero?

100 g (3.5 oz) of queso asadero has 22.6 g of protein. A typical 30 g (1 oz) serving has about 6.8 g of protein. That is 6.3 g of protein per 100 kcal, which is why it carries our “High in protein” tag.

How many kcal are in a 30 g (1 oz) serving of queso asadero?

100 g (3.5 oz) of queso asadero has 356 kcal. A typical 30 g (1 oz) serving has about 107 kcal. That is a high energy density.

Does queso asadero keep you full?

Barely filling for the calories it provides: our estimated satiety score is 1 out of 5. Calculation: 1 (base) − 1 (high energy density: 356 kcal/100 g) + 1 (protein: 6.3 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 0 (solid food with 44.2 g of water, under 70) = 1. It is an estimate based on its composition, not a measurement in people.

How does queso asadero fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?

Based on our tags, this is what matters about queso asadero on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of queso asadero?

We use 30 g (1 oz) as a typical serving. That amount provides about 107 kcal, 6.8 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, mexican, queso asadero (FDC ID 173437).accessed .
  2. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "queso (queso asadero, queso Oaxaca)" (in Spanish).accessed .
  3. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "asadero" (in Spanish).accessed .
  4. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, mexican, queso chihuahua (FDC ID 173438).accessed .
  5. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  7. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  8. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  9. RegulatorMinistry of Social Rights, Consumer Affairs and 2030 Agenda (Spain).Alimentación segura durante el embarazo (Safe eating during pregnancy).accessed .
  10. InstitutionU.S. Centers for Disease Control and Prevention.Preventing Listeria Infection.accessed .