Moe’s Queso Nutrition: Liquid Gold or Diet Disaster?

It is the reason you go to Moe’s. The Famous Queso. Velvety, perfectly melted, spicy-but-not-too-spicy white cheese.

It gets poured on stacks, ladled onto bowls, and dunked with chips. But what exactly are you eating? Is it real cheese? And how bad is it for you really?

What is in Moe’s Queso?

Moe’s Queso is a processed cheese product. This is necessary for it to withstand being held hot for hours without breaking or separating into oil.

• Base: White American Cheese / Pepper Jack blend.
• Peppers: Diced Jalapeños and Chilies.
• Texture: It contains sodium citrate or similar emulsifiers to give it that “Liquid Gold” consistency that never solidifies.

The Nutrition Facts

Here is the breakdown for a Standard 6oz Cup (The size usually served with a meal).

• Calories: ~300 - 350.
• Fat: ~24g.
• Saturated Fat: ~14g (High!).
• Protein: ~12g.
• Sodium: ~900 - 1,100 mg.

The Sodium Shock

A cup of queso has nearly 50% of your recommended daily sodium limit. Combining that with salty chips (600mg) and a salty burrito (1500mg) puts a single Moe’s meal at nearly 3,000mg of sodium.

• Warning: If you have hypertension, the Queso is dangerous territory.

Queso vs. Guacamole

Which dip is healthier?

Queso (300 Cal / Cup):

• High in Saturated Fat (The “Bad” fat).
• Low fiber.
• High Sodium.

Guacamole (350 Cal / Cup):

• Higher Calories (!).
• High in Monounsaturated Fat (The “Good” fat).
• High Fiber.
• High Potassium.

Winner: Guacamole. Although Guac has slightly more calories, the quality of those calories is vastly superior. Your body uses the avocado fat for hormonal health, whereas the processed cheese fat is harder on the cardiovascular system.

The “Queso Hack” for Dieters

You don’t want to live a life without Queso. We get it. Here is the compromise.

1. The “Drizzle” (Ask for it Inside) Do not get a side cup. As them to put “A little Queso inside the burrito/bowl.”

• Why: A ladle inside is approx 100-150 calories. It permeates the rice and beans, flavoring the whole dish with less actual volume than a dipping cup.

2. The “Sidekick” If you are with a friend, Split One Cup.

• Portion control is key.

3. Chili con Queso Moe’s menu allows you to add ground beef to the queso.

• While this adds calories, it turns the dip into a protein source. If you are doing Keto, this helps hit protein macros.

Is Queso Keto Friendly?

Yes. With ~4g of Carbs per serving, Queso fits perfectly into a Ketogenic diet (High Fat, Moderate Protein, Low Carb). Just remember: You can’t eat the chips. You have to eat the queso with a spoon or pour it on a steak bowl.

Conclusion

Moe’s Queso is a “Sometimes Food.” It is rich, savory, and incredibly high in sodium. Treat it like a dessert. You wouldn’t eat a whole cake with every meal. Don’t eat a whole cup of Queso with every lunch. Enjoy the Drizzle, respect the sodium, and you’ll be fine.