Calories in Cotija Cheese: Nutritional facts for Cotija Cheese Types

A 100-gram serving of raw Cotija cheese contains 393 calories.

One kilogram (1000 grams) of raw Cotija cheese contains 3930 calories.

A single tablespoon (8 gram) serving of crumbled Cacique Cotija cheese contains 31 calories. A tablespoon of Don Francisco crumbled Cotija cheese also contains 31 calories.

A one-ounce (28 gram) serving of Cacique Cotija cheese contains 110 calories. A quarter-cup (28 gram) serving of V&V Supremo Cotija cheese contains 100 calories. A one-ounce (28 gram) serving of Don Francisco Cotija cheese has 110 calories.

Cotija cheese provides several health benefits, mainly from a high concentration of calcium and protein. The cheese's nutritional composition supports bone and muscle health. The key Cotija cheese benefits are detailed below.

• Cotija cheese is an excellent source of calcium, a mineral essential for bone density. A 100-gram serving of Cotija contains 893 milligrams of calcium. This high concentration helps maintain skeletal structure and prevent bone-related conditions. A meta-analysis by Weaver, C. M., et al., 2016, "Dairy consumption and bone health: a systematic review and meta-analysis," concluded that dairy consumption is associated with improved bone mineral density.
• Cotija cheese provides high-quality protein for muscle maintenance. The cheese contains 25 grams of protein per 100-gram serving, supplying the essential amino acids needed for tissue repair and muscle synthesis. A review by Wolfe, R. R., 2017, "The role of dietary protein in optimizing muscle mass, function and health," established the critical role of complete proteins in building and preserving lean body mass.
• Cotija cheese supports dental health through its high calcium and phosphorus content. The combination of calcium and phosphorus is fundamental to the structure of tooth enamel. A study by Aimutis, W. R., 2012, "Bioactive properties of milk proteins with particular focus on anticariogenesis," found that cheese consumption can reduce the risk of dental caries.

Cotija cheese is a flavorful food, but the exceptionally high sodium content and the presence of saturated fat can be a concern for some individuals. These potential concerns are outlined in the points that follow.

• Cotija cheese is extremely high in sodium, which can impact blood pressure. A 100-gram portion of Cotija has 1100 milligrams of sodium. High sodium intake is a major risk factor for hypertension. A report by the World Health Organization, 2012, "Guideline: Sodium intake for adults and children," recommends a significant reduction in sodium intake to control blood pressure. An alternative with lower sodium is queso fresco. A daily suggested amount for adults is a small one-tablespoon serving to manage sodium intake.
• The saturated fat content in Cotija cheese is a consideration for cardiovascular health. Cotija contains 19 grams of saturated fat per 100 grams. A scientific advisory from the American Heart Association by Sacks, F. M., et al., 2017, "Dietary Fats and Cardiovascular Disease," recommended lowering saturated fat intake to reduce the risk of cardiovascular disease.

Yes, Cotija cheese is a good food choice when used sparingly as a finishing cheese, because of its high content of bone-building calcium and muscle-supporting protein. The cheese supports bone health with a high concentration of calcium, providing 893 milligrams per 100 grams, which is critical for developing and maintaining a strong skeletal structure. A study by Heaney, R. P., 2009, "Dairy and bone health," established the significant positive relationship between dairy intake and bone health. The complete protein in Cotija supports muscle repair and growth. A study by Burd, N. A., et al., 2019, "Food-First Approach to Enhance the Regulation of Post-exercise Skeletal Muscle Protein Synthesis and Remodeling," highlighted the effectiveness of whole food protein sources like cheese in post-exercise recovery. The high level of calcium also promotes dental health. A study by Aimutis, W. R., 2012, "Bioactive properties of milk proteins with particular focus on anticariogenesis," found that cheese consumption can reduce the risk of dental caries by protecting and remineralizing tooth enamel.

The calorie content of Cotija cheese changes slightly according to the type, with the primary factor being the aging period which affects moisture content. The lowest calorie count for Cotija is 380 calories per 100 grams for the fresh (fresco) version. The highest calorie count is found in the aged (añejo) version, which has 393 calories per 100 grams. This increase is due to the extended aging process, which reduces the cheese's moisture content and concentrates the fat and protein, making the cheese more calorie-dense per gram.

No, Queso Cotija is not the same as Parmesan cheese. Both cheeses are hard, salty, and grated over dishes, but they come from different culinary traditions with distinct characteristics. Cotija is a Mexican cheese made from cow's milk, offering a strong, salty flavor and a firm, crumbly texture. Parmesan, an Italian cheese known as Parmigiano-Reggiano, is made from unpasteurized cow's milk. Parmesan possesses a complex, nutty, and umami flavor with a hard, crystalline texture suitable for shaving.

Cotija cheese does not melt in a traditional way. The cheese can be heated, which will cause the cheese to soften and become slightly creamy, but Cotija will not break down into a smooth, liquid sauce.

No, Queso Cotija does not melt. Due to its low moisture content and the way the cheese is made, Cotija softens with heat but maintains its shape and crumbly texture. This property makes Cotija an excellent cheese for crumbling over hot dishes like enchiladas or elote, where the cheese warms through without disappearing into the dish.

Cotija cheese originated over 400 years ago in the town of Cotija de la Paz, located in the mountainous region of Michoacán, Mexico. Traditionally, authentic Cotija was made only during the rainy season from the raw milk of cows grazing on the local vegetation, giving the cheese a unique flavor profile. The original cheese, known as Cotija de Montaña, is an artisanal product. The history of Cotija in dishes is deeply tied to its role as a seasoning. Because of its strong, salty character, the cheese was crumbled over beans, salads, tacos, and soups to add a final burst of flavor, much like salt.