Cotija cheese is a Mexican cheese that has become increasingly popular in recent years. With its crumbly texture and salty, umami flavor, it’s an delicious addition to tacos, salads, soups, and more. But is cotija actually a healthier cheese choice?
What is Cotija Cheese?
Cotija cheese originated in the town of Cotija in the Mexican state of Michoacán. It’s made from cow’s milk and aged for at least 3 months, though often much longer. This aging gives cotija its signature dry, crumbly texture and concentrated flavor.
Traditional cotija is made from raw cow’s milk. However, most cotija found in grocery stores today is made from pasteurized milk for food safety reasons. The pasteurization process slightly alters the flavor, but not significantly.
True cotija has a hard texture similar to parmesan. It can be grated or crumbled easily. The flavor is described as salty, nutty and acidic. It packs some serious umami punch, making it a delicious addition to various foods.
Nutrition Info
One ounce (28g) of cotija cheese contains:
- 102 calories
- 8g of fat
- 6g of protein
- 0g of carbohydrates
- 263mg of sodium
- 15% DV of calcium
Cotija is lower in calories, fat, and carbs than many other cheeses. It packs a solid protein punch and is a good source of calcium. However, it is also very high in sodium, with over 250mg per ounce.
Benefits of Cotija Cheese
Here are some of the potential benefits of adding cotija cheese to your diet:
High in Protein
Cotija is an excellent source of protein. Just one ounce provides 6g, which is quite high for cheese. Protein helps keep you full and satisfied, promotes muscle growth and maintenance, and provides important amino acids for overall health.
Rich in Calcium
Calcium is crucial for strong bones and teeth, muscle function, and nerve signaling. Cotija delivers 15% DV of this important mineral in just one ounce. Calcium may also help reduce risk of colon cancer.
Contains Phosphorus
In addition to calcium, cotija is a good source of phosphorus. Phosphorus works with calcium to support bone health. It is also essential for cell membranes and energy production.
Packed with Vitamin A
One ounce of cotija cheese covers over 10% of your daily needs for vitamin A. Vitamin A supports eye health, immune function, cell communication, and more.
Contains Zinc
Zinc is an essential mineral involved in immune function, DNA and protein production, wound healing, and growth and development. Cotija cheese is a surprisingly good source, with almost 10% DV per ounce.
Rich in Vitamin B12
Vitamin B12 helps form red blood cells, maintain nerves, and produce DNA. Many people are deficient. Cotija cheese provides significant amounts – around 15% DV per ounce.
Contains Vitamin D
It can be challenging to get enough vitamin D, which is critical for bone health and immunity. Just one ounce of cotija delivers 2% of your daily needs for vitamin D.
Low in Carbs
Cotija contains no carbohydrates, making it perfect for low-carb or keto diets. It can help satisfy cravings without disrupting ketosis or causing carb-related blood sugar spikes.
Gluten-Free
Cotija cheese is naturally gluten-free, which makes it a smart choice for those with celiac disease or gluten intolerance.
May Reduce Inflammation
Some research indicates that dairy products may have anti-inflammatory effects. The conjugated linoleic acid (CLA) in cheese could help lower inflammatory markers.
Downsides of Cotija
Despite its nutritional attributes, cotija also has some downsides:
High in Sodium
By far the biggest concern with cotija cheese is its incredibly high sodium content. One ounce packs 263mg sodium, which is 11% of the daily limit. Consuming too much sodium raises blood pressure and heart disease risk.
High in Calories
While lower in calories than many cheeses, cotija is still a high-calorie food at over 100 calories per ounce. It’s important to keep portion sizes in check to avoid unwanted weight gain.
Contains Saturated Fat
Full-fat cotija is high in saturated fat at 8g per ounce. Too much saturated fat raises LDL (bad) cholesterol levels, increasing risk for heart disease.
May Cause Digestive Issues
Some people find thatcotija bothers their digestive system. Since it’s not an aged cheese, cotija contains more lactose than aged cheeses like parmesan. This makes it more likely to cause issues for those sensitive to dairy.
High in Cholesterol
Cotija contains 27mg of cholesterol in a 1 ounce serving, which is 10% of the recommended limit. This isn’t alarmingly high but can add up quickly.
Often Made from Pasteurized Milk
Most cotija today is made from pasteurized instead of raw milk. Pasteurization kills beneficial probiotics and alters proteins. Some find that pasteurized cotija has inferior flavor and texture.
Can Contain Additives
Authentic cotija is made from just milk, animal rennet, and salt. However, some commercial varieties contain additives, fillers, anti-caking agents, or preservatives.
Cotija Cheese vs Feta
Feta and cotija are both crumbly, salty cheeses used in Mexican, Greek, and Mediterranean cuisine. How do they compare nutrition-wise? Here’s a breakdown:
| Nutrient | Cotija (1 oz) | Feta (1 oz) |
|---|---|---|
| Calories | 102 | 75 |
| Fat | 8g | 6g |
| Saturated Fat | 5g | 4g |
| Cholesterol | 27mg | 19mg |
| Sodium | 263mg | 232mg |
| Calcium | 15% DV | 4% DV |
| Protein | 6g | 4g |
While both cheeses are relatively high in fat and sodium, cotija contains significantly more protein and calcium. It’s also higher in calories. Feta has a little less fat and sodium by volume.
Cotija Cheese vs Parmesan
Parmesan and cotija are both hard, grated cheeses. Here’s how they stack up:
| Nutrient | Cotija (1 oz) | Parmesan (1 oz) |
|---|---|---|
| Calories | 102 | 111 |
| Total Fat | 8g | 7g |
| Saturated Fat | 5g | 4.5g |
| Cholesterol | 27mg | 15mg |
| Sodium | 263mg | 270mg |
| Calcium | 15% DV | 15% DV |
| Protein | 6g | 10g |
Parmesan and cotija are fairly comparable across the board. Parmesan is a little higher in calories while cotija boasts slightly more sodium. Parmesan has significantly more protein. But overall, their nutrition profiles are quite similar.
How to Pick the Healthiest Cotija
When shopping for the healthiest cotija, opt for authentic Mexican brands when possible. Watch out for:
- The words “Cotija Region” on the label
- “Queso Cotija” and a picture of the town Cotija
- Ingredients list with just milk, salt, and enzymes
- Crumbly, dry texture when cut
Avoid cotija with a smooth, rubbery texture or long ingredients list. This is likely inferior quality or an imposter cheese.
For maximum nutrition, choose cheeses made from raw milk and aged over 60 days. Raw milk cotija will be hard to find but provides probiotics and enzymes. Increased aging also enhances nutrition.
Opt for cotija made from grass-fed cows if possible. This will provide a better omega-3 to omega-6 balance compared to grain-fed cattle.
Cotija made from pasteurized milk that’s aged at least 60 days offers a decent compromise. Most major brands like El Mexicano or Cacique will be pasteurized yet still provide robust flavor.
Healthy Ways to Eat Cotija
To take advantage of its nutritional benefits, here are some healthy ways to incorporate cotija cheese into your diet:
On Salads
Sprinkle cotija over salad greens, beans, grains or vegetables in place of croutons or bacon bits for a flavor and protein boost.
In Scrambles
Add diced or crumbled cotija to egg scrambles along with veggies like spinach, peppers, and onions.
On Tacos
Cotija is delicious crumbled over tacos in place of cheddar or sour cream for a traditional Mexican flair.
With Roasted Vegetables
Roast cauliflower, Brussels sprouts, squash or root vegetables, then sprinkle with cotija for a tasty, protein-rich side.
In Chilis or Stews
Stir grated cotija into hearty chilis, stews, beans or soups near the end of cooking for a creamy, salty finish.
On Burgers
Use crumbled cotija in place of cheddar or Swiss on your next burger for a hit of nutty, salty flavor.
In Omelets or Frittatas
Mix grated or diced cotija into egg dishes like omelets and frittatas to amp up the flavor and nutrition.
On Avocado Toast
Top avocado toast with cotija for crunch, saltiness and a dose of extra protein.
On Pasta
Toss grated cotija with hot pasta and olive oil for an easy weeknight meal.
On Seafood
Try topping fish, shrimp or crab cakes with a sprinkle of cotija instead of breadcrumbs or flour.
Is Cotija Cheese Healthy?
Overall, cotija cheese can definitely be part of a healthy diet when enjoyed in moderation. Some key points:
- Cotija is lower in fat and calories than many cheeses.
- It provides an excellent source of protein, calcium, and other nutrients.
- The biggest downside is the high sodium content.
- Stick to a 1-2 ounce portion to limit saturated fat, cholesterol and calories.
- Balance higher sodium cheeses like cotija with lower sodium foods.
- Choose authentic varieties made from pasture-raised milk when possible.
Enjoy cotija cheese sprinkled on salads, tacos, eggs, avocado toast and more for a nutritious and flavorful addition to your diet.
