Sodium J-curve: 3–5 g/day is optimal (O'Donnell et al., NEJM 2014). Per 100 g: 299 kcal, 18.3 g protein, 535 mg sodium. A 30 g serving keeps sodium moderate while delivering protein.
How should I track Queso Fresco?
Queso Fresco is high in calcium. The best way to track Queso Fresco is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
