1 serving (28 grams) contains 110 calories, 7.0 grams of protein, 9.0 grams of fat, and 1.0 grams of carbohydrates.
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Nutrition Information
Calories |
440 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36 g | 46% | |
| Saturated Fat | 24 g | 120% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 800 mg | 34% | |
| Total Carbohydrates | 4 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 28 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 800 mg | 61% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 80 mg | 1% | |
* 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 Cotija cheese
Cotija cheese is a traditional Mexican cheese made from cow's milk, named after the town of Cotija in the state of Michoacán. It is commonly used in Mexican cuisine as a topping for dishes like tacos, elotes, and salads due to its crumbly, dry texture and salty flavor. Cotija is an aged cheese that resembles Parmesan in its mature form. Nutritionally, it is high in protein and calcium while also providing vitamins like B12 and important minerals such as phosphorus. However, it is relatively high in sodium and saturated fat, making portion control important.
Health Benefits
- High in calcium, essential for strong bones and teeth, providing approximately 15% of the daily recommended intake per ounce.
- Contains vitamin B12, supporting healthy nerve function and the production of red blood cells.
- A good source of protein, with around 7 grams per ounce, which supports muscle repair and growth.
Dietary Considerations
Selection and Storage
Store Cotija cheese in the refrigerator, wrapped tightly in wax paper or plastic wrap to prevent drying. Use within 2-4 weeks for optimal freshness.
Common Questions About Cotija cheese Nutrition
Is Cotija cheese high in protein?
Yes, Cotija cheese is relatively high in protein, providing approximately 7 grams of protein per 1-ounce serving. It is a good source of protein for those looking to incorporate more into their diet through dairy products.
Can I eat Cotija cheese on a keto diet?
Yes, Cotija cheese is suitable for a keto diet as it is low in carbohydrates, containing less than 1 gram of carbs per ounce. Its high fat content also aligns well with the macronutrient ratios typically recommended for keto eating plans.
What are the health benefits and concerns of eating Cotija cheese?
Cotija cheese provides calcium, which supports bone health, and protein, essential for muscle repair and growth. However, it is high in sodium, with around 260 mg per ounce, and saturated fat, which should be monitored in heart-healthy diets.
How much Cotija cheese should I use in a serving?
A recommended serving size of Cotija cheese is approximately 1–2 tablespoons, or about 0.5–1 ounce. This amount adds flavor without significantly increasing calorie intake, especially when used as a garnish for dishes like salads, tacos, or soups.
How does Cotija cheese compare to feta or Parmesan in flavor and usage?
Cotija cheese is saltier and crumblier than feta and has a sharper, tangier flavor. It is less aged and milder than Parmesan. Parmesan is better for grating over pasta, while Cotija is ideal for sprinkling on Mexican dishes or salads. Each has distinct culinary uses depending on flavor preference and dish type.
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.
- Calcium: Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsCovers the importance of calcium, a key nutrient found in Cotija cheese, along with dietary sources and daily requirements.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureIncludes guidance on dairy consumption, of which Cotija cheese is a part, emphasizing its role in calcium and protein intake.
- A Review on Traditional Mexican CheesesJournal of Food Science and TechnologyExplores traditional Mexican cheeses like Cotija, highlighting their production, nutritional value, and cultural significance.
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.
