Is Queso de Bola High in Calories?

November 25, 2025 •

4 min read

An ounce of queso de bola contains approximately 90-100 calories, a figure that is quite dense when compared to many other food items. This traditional, holiday-season cheese, a staple in many Filipino homes, derives its rich flavor and texture from a high fat content, which in turn contributes to its concentrated caloric load.

Quick Summary

Queso de bola is moderately high in calories, primarily due to its fat content, similar to its Dutch counterpart, Edam. The calorie density means portion control is key, but it offers nutritional benefits like protein and calcium. Enjoying it in moderation or with low-calorie accompaniments fits well into a balanced diet.

Key Points

Calorie Dense: At around 90-100 calories per ounce, queso de bola is considered moderately high in calories, similar to other semi-hard cheeses.
High in Fat: A significant portion of its calories comes from its fat content, which includes saturated fats.
Rich in Nutrients: Despite being calorie-dense, it is also a good source of protein and calcium, important for bone health.
Portion Control is Key: Mindful consumption, such as sticking to a one-ounce serving, is crucial for managing overall caloric intake.
Versatile Pairing: It can be enjoyed healthily by pairing it with low-calorie foods like fruits and vegetables.
Check Labels: Nutritional values can vary by brand, so it's always best to check the specific product's label.
Balance is Essential: Enjoying traditional foods like queso de bola can be part of a healthy diet when balanced with other nutrient-rich, lower-calorie foods.

What is Queso de Bola?

Queso de bola, which translates to 'ball cheese' in Spanish, is a semi-hard, savory cheese with roots tied to the Dutch Edam cheese. Its distinct ball shape and red wax coating make it a familiar sight, especially during the Christmas season in the Philippines. This cheese is known for its firm texture and mild, slightly nutty, and creamy flavor profile. While it's enjoyed on its own, it also features prominently in various Filipino dishes and snacks, adding a signature taste. The production method, involving the use of milk and a brining process, contributes to its specific nutritional makeup.

Queso de Bola Nutritional Breakdown

When considering the question, "Is queso de bola high in calories?", it's essential to look at its full nutritional profile, typically per one-ounce (28g) serving. While brand variations exist, a common breakdown shows:

Calories: 90-100 kcal
Fat: 7-8g (with about 5g being saturated fat)
Protein: 7g
Carbohydrates: Less than 1-2g
Calcium: Approximately 20% of the Daily Value
Sodium: 230-257mg

The high fat and protein content directly contribute to the cheese's calorie density. For comparison, cheddar cheese typically contains slightly more calories and fat per ounce, while mozzarella is slightly lower. This confirms that while queso de bola is not the highest-calorie cheese, it is certainly not a low-calorie food and should be consumed mindfully, particularly for those monitoring their caloric intake.

Queso de Bola vs. Other Popular Cheeses

To put its caloric value into context, here is a comparative table of a few common cheeses per one-ounce (28g) serving:


Cheese Type	Calories (approx.)	Fat (g) (approx.)	Saturated Fat (g) (approx.)	Protein (g) (approx.)
Queso de Bola	90-100	7-8	5	7
Edam Cheese	101	8	5	7
Cheddar Cheese	114	9.4	N/A	6.4
Swiss Cheese	111	8.8	N/A	7.7
Mozzarella (part-skim)	85	6.3	N/A	6.3
Feta Cheese	75	6.1	N/A	4

As the table shows, queso de bola's caloric and fat density is comparable to other semi-hard cheeses like Edam. It is slightly lower in calories than cheddar or Swiss but higher than softer cheeses like feta or part-skim mozzarella. For those conscious of calorie counts, comparing these options helps in making informed dietary choices.

How to Incorporate Queso de Bola Healthily

Including queso de bola in a balanced diet doesn't require eliminating it entirely. Here are several strategies for healthy consumption:

Practice portion control: Due to its calorie density, a small, thumb-sized wedge or a single ounce is a recommended serving size, especially for those managing weight.
Pair with low-calorie foods: Enjoying queso de bola with fruits like apples or grapes, or with vegetables, adds fiber and freshness without excessive calories.
Use as a flavor enhancer: Instead of making it the main component of a dish, use a small amount of grated queso de bola to add a cheesy flavor to salads, soups, or roasted vegetables.
Choose fresh alternatives: For those with higher health concerns regarding saturated fat or sodium, exploring fresh, lower-fat cheeses like part-skim mozzarella or cottage cheese can be a good substitute.

The Importance of Context in Calorie Counting

Simply labeling a food as "high in calories" can be misleading without context. While queso de bola is calorie-dense, it also offers significant nutritional benefits. It is a good source of protein, essential for muscle repair and growth, and provides substantial calcium, which is vital for bone health. For individuals on low-carb diets, its low carbohydrate count is also a benefit. The issue arises when high-calorie, nutrient-dense foods are consumed in excess, leading to an overall caloric surplus. The key is balance and moderation.

Conclusion

So, is queso de bola high in calories? The answer is yes, relatively speaking, especially when compared to fresh, low-fat cheeses. A one-ounce serving typically falls in the 90-100 calorie range due to its high fat content. However, this doesn't mean it should be avoided entirely. By practicing portion control and pairing it with healthy, low-calorie foods, one can enjoy its unique flavor without derailing their dietary goals. Ultimately, enjoying queso de bola, like any other calorie-dense food, is about moderation and balance.

A Few Reminders:

Like many semi-hard and aged cheeses, queso de bola has a concentrated amount of calories and fat.
Pairing it with high-calorie foods like processed meats and crackers can quickly increase total calorie intake.
Always check the specific brand's nutritional label, as values can vary.
Queso de bola, with its Dutch roots, is an edible symbol of Filipino holiday tradition, and its enjoyment can be part of a mindful, balanced lifestyle.
Remember that taste and tradition can be balanced with conscious consumption for a healthy diet.

Frequently Asked Questions

Queso de bola and cheddar have comparable calorie densities. For example, a one-ounce serving of queso de bola has around 90-100 calories, while cheddar has slightly more at 114 calories. They also have similar fat and protein levels. Neither is definitively healthier; the key is moderation with both.

While it can vary by brand, 100 grams of queso de bola typically contains around 320-350 calories, based on its approximate 90-100 calorie per one-ounce (28g) average.

No, queso de bola's fat content is similar to other semi-hard cheeses like Edam, with about 7-8g of fat per ounce. It is typically lower in fat than cheeses like cheddar, which has about 9.4g per ounce, but higher than lower-fat options like part-skim mozzarella.

Yes, queso de bola is a good source of protein. A one-ounce serving provides approximately 7g of protein, which contributes to muscle repair and growth.

To reduce calorie intake, focus on portion control by eating smaller servings. Pair it with low-calorie, high-fiber foods like vegetables or fruit instead of crackers or rich bread. You can also use a small amount of grated queso de bola to add flavor to salads or soups, rather than eating it in large blocks.

Yes, queso de bola is very low in carbohydrates, typically containing less than 1-2g per ounce, making it a suitable option for those following a low-carb or ketogenic diet.

Compared to some other cheeses, queso de bola can be moderately high in sodium, with brands showing around 230-257mg per ounce. Those monitoring their sodium intake, such as individuals with high blood pressure, should be mindful of serving size.