Queso cheese dip, sometimes referred to simply as queso, is a cheese-based dip originating from Tex-Mex cuisine. It’s a popular appetizer served at Mexican restaurants and often used as a dip for tortilla chips or vegetables. But like many indulgent, cheesy dishes, queso can be high in calories. So how many calories are actually in queso cheese dip?
What is Queso Cheese Dip?
Queso cheese dip is a smooth, creamy dip made from cheese, milk or cream, spices, and other ingredients that vary by recipe. The base is typically a melted cheese sauce made with ingredients like:
- Monterey Jack cheese
- Cheddar cheese
- Queso fresco or queso blanco
- Pepper jack cheese
- Milk or cream
- Butter or oil
- Onion and garlic
- Jalapeño peppers
- Tomatoes or tomato sauce
- Flour or cornstarch as a thickener
- Spices like cumin, chili powder, cayenne pepper
The cheese sauce is then blended until smooth and creamy. Many queso recipes call for Velveeta cheese which gives the dip its distinctly smooth, melty texture. Other common additions are ground beef or chorizo sausage.
Queso dip is a popular appetizer served at Tex-Mex restaurants in the U.S, especially in Texas. It’s most commonly served hot with tortilla chips for dipping but can also be used as a dip for veggies, wings, nachos, and more.
Nutrition Facts for Queso
The specific nutrition facts for queso dip can vary widely depending on the specific ingredients and amounts used in the recipe. However, most queso dips get a large portion of their calories from the full-fat cheeses, cream or milk, and oil or butter used to make the sauce.
For example, a serving of 1/4 cup of regular queso dip made with full-fat Monterey Jack cheese and whole milk would contain about:
- 180 calories
- 16 grams fat
- 9 grams saturated fat
- 15 mg cholesterol
- 180 mg sodium
- 2 grams carbohydrate
- 1 gram fiber
- 8 grams protein
Of course, queso can be made with varying amounts of different ingredients. Using reduced-fat or low-fat dairy products and cheeses can reduce the calorie and fat content.
Adding extras like ground beef, chorizo, pico de gallo, guacamole, beans, or veggies will increase the fiber, protein, and micronutrients. But these additions can also add more calories from protein or fat.
Calories in Common Queso Brands and Restaurants
To get a better idea of the calories in typical restaurant or pre-made queso dips, here is the nutrition information for some common brands and chains:
Tostitos Queso Dip
- 2 tablespoons: 70 calories, 5g fat (2.5g sat fat), 220mg sodium
- 1/4 cup: 140 calories, 10g fat (5g sat fat), 440mg sodium
Frito Lay Queso Blanco Dip
- 2 tablespoons: 60 calories, 3.5g fat (2g sat fat), 360mg sodium
- 1/4 cup: 120 calories, 7g fat (4g sat fat), 720mg sodium
On the Border Queso
- 2 oz: 160 calories, 12g fat (7g sat fat), 420mg sodium
- 4 oz: 320 calories, 24g fat (14g sat fat), 840mg sodium
Chili’s Queso
- 2 oz: 180 calories, 14g fat (8g sat fat), 520mg sodium
- 4 oz: 360 calories, 28g fat (16g sat fat), 1040mg sodium
Chipotle Queso Blanco
- 2 oz: 100 calories, 5g fat (3g sat fat), 320mg sodium
- 4 oz: 200 calories, 10g fat (6g sat fat), 640mg sodium
How to Make Lower Calorie Queso
If you want to enjoy queso but avoid going overboard on calories, there are some easy ways to lighten it up:
- Use reduced-fat or low-fat versions of cheese and dairy.
- Limit higher calorie additions like ground beef, sausage, bacon, etc.
- Bulk it up with veggies like diced tomatoes, onions, bell peppers, spinach.
- Use Greek yogurt or skim milk instead of heavy cream.
- Add some protein from beans or plant-based meat subs.
- Use just a sprinkle of full-fat cheese for flavor.
- Stick to a 2-4 oz portion size.
For example, this lighter queso recipe cuts over half the calories by using Greek yogurt and low-fat milk and cheese:
Lightened Up Queso Dip
Ingredients:
- 1/4 cup plain Greek yogurt
- 1/4 cup skim milk
- 1/4 cup shredded low-fat Mexican cheese blend
- 1 oz. reduced fat cream cheese
- 1 tbsp flour
- 1 tsp chili powder
- 1/2 tsp cumin
- 1/4 tsp garlic powder
- Pinch of cayenne pepper
Nutrition Facts Per 2 oz:
- 60 calories
- 2g fat
- 5g protein
Calories in Queso Based on Volume
To estimate how many calories are in your specific portion of queso, check the package label or look up the nutrition information online. Then use the serving size details to calculate your portion.
Here are some general estimates for calories in queso based on volume:
Queso Volume and Calories
| Amount | Calories* |
|---|---|
| 2 tablespoons | 60-80 |
| 1/4 cup | 120-160 |
| 1/2 cup | 240-320 |
| 3/4 cup | 360-480 |
| 1 cup | 480-640 |
*Based on an average of 120-160 calories per 1/4 cup serving
Tips for Enjoying Queso Dip Mindfully
Queso cheese dip can absolutely be part of a healthy diet when enjoyed in moderation. Here are some tips for keeping your queso habit in check:
- Stick to a small 2-4 oz portion for dipping.
- Use queso as a topper rather than a dip – melt over chicken, veggies, baked potatoes.
- Dip with veggies like bell peppers, broccoli, celery rather than chips.
- Look for queso made with lower fat dairy, or make your own lighter version.
- Pair with protein like beans, lean meat, guacamole for more nutrition.
- Savor each bite – dip slower and really enjoy the flavor.
The Bottom Line
Queso cheese dip is definitely an indulgent food, with a 1/4 cup serving averaging around 120-160 calories and at least 10 grams of fat depending on the recipe. Pre-made, restaurant-style queso dips tend to be even higher in calories and fat. But there are lighter ways to enjoy queso when you watch portions, use healthier recipes, and savor each bite. By balancing queso with more nutritious foods in your overall diet, it can be part of an enjoyable and moderate meal plan.