1 serving (30 grams) contains 121 calories, 7.5 grams of protein, 10.0 grams of fat, and 0.4 grams of carbohydrates.
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Nutrition Information
Calories |
964.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.9 g | 102% | |
| Saturated Fat | 50.6 g | 253% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 252 mg | 84% | |
| Sodium | 1490.4 mg | 64% | |
| Total Carbohydrates | 3.1 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.2 g | ||
| protein | 59.8 g | 119% | |
| Vitamin D | 14.4 mcg | 72% | |
| Calcium | 1730.4 mg | 133% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 235.2 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Keso
Keso, commonly known as cheese, is a dairy product derived from milk and has origins tracing back thousands of years to ancient civilizations, including Egypt and Rome. It is versatile and forms a core ingredient across numerous cuisines, such as Italian, French, and Mexican. Nutritionally, keso is dense in calories (402 per 100g), primarily due to its high fat content (33.3g), and offers significant protein (24.9g), making it ideal for energy and muscle maintenance. It is rich in calcium (721mg), iron (0.7mg), and vitamin D (6µg), though it is naturally low in carbohydrates (1.3g) and fiber-free. Its nutritional profile varies across different types, from soft cheeses like mozzarella to aged options like cheddar.
Health Benefits
- Supports bone health due to its high calcium content (721mg per 100g).
- Promotes muscle growth and repair thanks to its protein density (24.9g per 100g).
- Contributes to immune function and bone health because of its vitamin D (6µg per 100g).
Dietary Considerations
Selection and Storage
Store keso in the refrigerator at temperatures below 40°F (4°C) in an airtight container or wrapped tightly to prevent drying. Consume within the recommended shelf life for best quality.
Common Questions About Keso Nutrition
Is keso high in protein?
Yes, keso is high in protein, offering 24.9 grams per 100 grams. This makes it an excellent choice for those looking to build or maintain muscle mass as part of a balanced diet.
Can I eat keso on a keto diet?
Absolutely. Keso is low in carbohydrates, containing only 1.3 grams per 100 grams, and is high in fat (33.3 grams), making it a highly compatible option for a ketogenic diet.
What are the health benefits and concerns of eating keso?
Keso is a rich source of protein and essential fats, which support muscle growth and energy levels. However, it is high in sodium (621 mg per 100 grams), so individuals with hypertension or sensitive blood pressure should consume it in moderation.
How much keso should I eat per serving?
A typical serving size for keso is about 30-50 grams, depending on your dietary needs. This portion provides around 120-200 calories, offering a good balance of protein and fat without excessive sodium intake.
How does keso compare to other cheeses?
Compared to other cheeses, keso is high in fat and protein while being low in carbs. It has a creamy texture and mild flavor, making it versatile for cooking or snacking. However, it may have a higher sodium content than mozzarella or ricotta.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
