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Dairy

Queso Oaxaca

Queso Oaxaca provides 22.1 g of protein for 298 kcal per 100 g (3.5 oz), or 7.4 g of protein for every 100 kcal.

USDA description: Queso Oaxaca

  • High in protein
  • Nutritious in small servings

Estimated satietyHow it is calculated

Starting point+1
Moderate energy density: 298 kcal/100 g0
Protein: 7.4 g/100 kcal+1
Fiber: USDA no la analiza en esta entrada0
Solid food with 49.8 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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Last updated
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Sources
7 primary
Data
USDA FDC 2647441

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Nutrition facts

Calories
89 kcal per serving
298 kcal per 100 g (3.5 oz)
Protein
6.6 g per serving
22.1 g per 100 g (3.5 oz)
Carbohydrates
0.7 g per serving
2.4 g per 100 g (3.5 oz)
of which sugars
no data per serving
no data per 100 g (3.5 oz)
Fiber
no data per serving
no data per 100 g (3.5 oz)
Fat
6.6 g per serving
22.1 g per 100 g (3.5 oz)
of which saturated
3.8 g per serving
12.7 g per 100 g (3.5 oz)
Water
14.9 g per serving
49.8 g per 100 g (3.5 oz)

Source: USDA FoodData Central (Foundation Foods): Cheese, oaxaca, solid (FDC ID 2647441), accessed October 5, 2026.

A typical 30 g (1 oz) serving provides about 89 kcal, 6.6 g of protein.

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 Oaxaca in Mexico as a cheese made in strips that are braided into a ball and usually eaten melted or grilled. This page uses USDA's entry for Oaxaca cheese, with 298 kcal, 22.1 g of protein and 22.1 g of fat per 100 g, somewhat less than queso asadero, with 356 kcal and 25 g of fat.

A 30 g (1.1 oz) serving provides 6.6 g of protein and 89 kcal with 6.6 g of fat, so it goes further shredded in small amounts over a tortilla with chicken or beans than as a main dish. 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 a little cheese usually sits better than a quesadilla or enchiladas loaded with melted cheese.

What the evidence says

According to USDA it has 532 mg of calcium per 100 g, above the 240 mg the EU requires for a "high in calcium" claim, and a 30 g serving provides 160 mg, a fifth of the 800 mg reference value (Regulations (EC) No 1924/2006 and (EU) No 1169/2011). It also has 12.7 g of saturated fat and 734 mg of sodium per 100 g, about 3.8 g and 220 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 and mozzarella, unless the label says they are made with pasteurized milk.

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.

Frequently asked questions about queso Oaxaca

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

100 g (3.5 oz) of queso Oaxaca has 22.1 g of protein. A typical 30 g (1 oz) serving has about 6.6 g of protein. That is 7.4 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 Oaxaca?

100 g (3.5 oz) of queso Oaxaca has 298 kcal. A typical 30 g (1 oz) serving has about 89 kcal. That is a moderate energy density.

Does queso Oaxaca keep you full?

Not very filling for the calories it provides: our estimated satiety score is 2 out of 5. Calculation: 1 (base) + 0 (moderate energy density: 298 kcal/100 g) + 1 (protein: 7.4 g/100 kcal) + 0 (fiber: USDA no la analiza en esta entrada) + 0 (solid food with 49.8 g of water, under 70) = 2. It is an estimate based on its composition, not a measurement in people.

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

Based on our tags, this is what matters about queso Oaxaca 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. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of queso Oaxaca?

We use 30 g (1 oz) as a typical serving. That amount provides about 89 kcal, 6.6 g of protein. 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 (Foundation Foods): Cheese, oaxaca, solid (FDC ID 2647441).accessed .
  2. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "queso (queso Oaxaca)" (in Spanish).accessed .
  3. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, mexican, queso asadero (FDC ID 173437).accessed .
  4. 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 .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  6. 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; Annex XIV, conversion factors).accessed .
  7. RegulatorMinistry of Social Rights, Consumer Affairs and 2030 Agenda (Spain).Alimentación segura durante el embarazo (Safe eating during pregnancy).accessed .