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 |
940.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.9 g | 98% | |
| Saturated Fat | 51.3 g | 256% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 213.7 mg | 71% | |
| Sodium | 1709.4 mg | 74% | |
| Total Carbohydrates | 8.5 g | 3% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 59.8 g | 119% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 1709.4 mg | 131% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 170.9 mg | 3% | |
* 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
Cotija is a hard, crumbly cheese originating from Mexico, named after the town of Cotija in Michoacán. Often compared to Parmesan, its salty and tangy flavor makes it a staple in Mexican cuisine, commonly used to top tacos, elotes (Mexican street corn), and salads. Nutritionally, Cotija is calorie-dense, with 392 calories per 100 grams, and provides substantial amounts of protein (25g), fat (32g), and calcium (714mg). It has minimal carbohydrates and does not contain fiber, vitamin C, or vitamin D. Despite its low carb content, it is high in saturated fat, so moderation is recommended. Cotija offers a concentrated source of essential nutrients for its serving size but is relatively high in sodium, aligning with its distinct salty taste.
Health Benefits
- High in protein (25g/100g), Cotija supports muscle repair and growth.
- Rich in calcium (714mg/100g), important for bone health and density.
- Contains a small amount of iron (0.357mg/100g), aiding in oxygen transport within the body.
Dietary Considerations
Selection and Storage
Store Cotija cheese in an airtight container in the refrigerator, ideally wrapped in wax paper to maintain freshness. Consume within 1-2 weeks for optimal taste and texture.
Common Questions About Cotija Nutrition
Is Cotija cheese high in protein?
Yes, Cotija cheese is a great source of protein. It provides 25 grams of protein per 100 grams, making it an excellent option for those looking to incorporate more protein into their diet.
Can I eat Cotija cheese on a keto diet?
Yes, Cotija cheese is keto-friendly as it is high in fat (32.1 grams per 100 grams) and contains only 3.6 grams of carbohydrates. Its low-carb content makes it a suitable choice for keto dieters.
What are the health benefits and concerns of eating Cotija cheese?
Cotija cheese is rich in calcium and protein, promoting bone health and muscle function. However, it is high in sodium (714 mg per 100 grams) and saturated fat, so individuals monitoring sodium intake or at risk for heart disease should consume it in moderation.
What is the recommended serving size for Cotija cheese?
A recommended serving size is around 30 grams (about 1 ounce), which contains approximately 118 calories, 8 grams of fat, 7.5 grams of protein, and 0.9 grams of carbs. This portion provides flavor without excessive calorie or sodium intake.
How does Cotija cheese compare to feta cheese?
Both Cotija and feta are crumbly, salty cheeses, but Cotija has a firmer texture and is typically higher in fat and protein. Cotija contains 392 calories and 25 grams of protein per 100 grams, compared to feta, which has about 264 calories and 14 grams of protein per 100 grams.
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.
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.
