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Golden Gouda cheese wheels lined on wooden shelves, showcasing Dutch dairy craftsmanship.
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Cheese, cotija, solid

🔥 351 Calories
💪 23.8g Protein
⚡ 2.7g Carbohydrates
🥑 27.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Dairy
Cheese, cotija, solid
Energy density
Dense
351 kcal per 100g
Macro energy profile
Fat-led
27% Protein · 3% Carbohydrates · 70% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in vitamin B12Very high in calciumVery high in phosphorusHigh in fat

Nutritional Information

351
kcal/100g
Protein
23.8g
Carbohydrates
2.7g
Fat
27.2g

About Cheese, cotija, solid

Cotija cheese is a firm, crumbly Mexican cheese traditionally made from cow's milk. It originates from the town of Cotija in the state of Michoacán, Mexico. Renowned for its salty flavor and granular texture, it is often used as a topping for various dishes, enhancing the taste with its rich and savory notes. Cotija cheese is a staple in Mexican cuisine, commonly found in tacos, salads, and elote, where it brings a unique depth of flavor.

Nutritionally, cotija cheese is a powerhouse, providing a significant amount of protein, healthy fats, and essential vitamins and minerals. With approximately 351 calories per 100 grams, it boasts 23.80 grams of protein, making it a great choice for muscle maintenance and growth. While it is low in carbohydrates, it contains healthy fats that can contribute to a balanced diet. Cotija cheese can be enjoyed in moderation as part of a healthy meal plan, adding flavor and nutrition to a variety of dishes.

Health Benefits

Rich in protein, which is essential for muscle repair and growth.
Contains calcium, promoting bone health and strength.
Offers healthy fats that can support heart health when consumed in moderation.
Low in carbohydrates, making it suitable for low-carb diets.
Provides essential vitamins such as B12, important for energy metabolism.
Contains probiotics that may support gut health.
High in potassium, which helps regulate blood pressure.
Rich in phosphorus, which is important for energy production.
May aid in weight management due to its satiating properties.
Adds flavor to dishes, reducing the need for excess salt.

Recommended Food Pairings

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Cotija cheese pairs beautifully with ripe avocados, adding creaminess and healthy fats to salads or tacos.
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It complements fresh tomatoes, where the acidity balances the saltiness of the cheese, perfect for a caprese salad.
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Enhances the flavor of grilled corn on the cob, known as elote, especially when sprinkled with lime juice and chili powder.
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Goes well with black beans, offering a protein-packed meal option that is both nutritious and satisfying.
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Pairs nicely with fruits like watermelon or mango, providing a sweet and savory contrast.

How to Consume

Serving size
Recommended serving is 30g (about 1 ounce).
Frequency
Can be enjoyed 2-4 times per week as part of a balanced diet.
  • •Sprinkle over salads for added flavor and texture.
  • •Use in tacos or burritos for a traditional Mexican touch.
  • •Melt over baked vegetables for a rich topping.
  • •Mix into quesadillas for a savory filling.
  • •Add to salsas for a creamy, salty element.

Selection & Storage

How to choose:

  • ✓Look for cheese that is firm and crumbly, indicating freshness.
  • ✓Check for a clean, white color without any discoloration.
  • ✓Choose cheese with a pleasant, milky aroma, avoiding any sour smells.
  • ✓Opt for products with a longer shelf life if not consuming immediately.
Storage
Store in the refrigerator at a temperature below 40°F (4°C) in an airtight container.
Shelf life
Can last 5-7 days refrigerated, or up to 3 months if frozen.

Warnings & Contraindications

  • ⚠️Individuals with lactose intolerance may experience digestive discomfort.
  • ⚠️Those with dairy allergies should avoid consuming cotija cheese.
  • ⚠️Excessive consumption may lead to high sodium intake, which can affect blood pressure.
  • ⚠️Overindulgence in cheese can contribute to weight gain if not balanced with physical activity.

Frequently Asked Questions

How many calories does Cheese, cotija, solid have?

Cheese, cotija, solid contains approximately 351 calories per 100 grams. This makes it a calorie-dense food option, suitable for those looking to add energy to their meals while also providing essential nutrients.

Is Cheese, cotija, solid healthy?

Yes, Cheese, cotija, solid can be a healthy addition to your diet when consumed in moderation. It is high in protein and calcium, which are vital for muscle health and bone strength. However, due to its sodium content, it is important to balance it with lower sodium foods.

How should Cheese, cotija, solid be stored?

Cotija cheese should be stored in the refrigerator in an airtight container to maintain its freshness. It should ideally be kept at a temperature below 40°F (4°C). If you need to store it for a longer period, freezing is an option, which can extend its shelf life up to 3 months.

What are the benefits of eating Cheese, cotija, solid?

Eating Cheese, cotija, solid provides several health benefits, including high protein content that supports muscle growth, calcium for bone health, and essential vitamins like B12 for energy metabolism. It also adds flavor to meals, which can help reduce the need for additional salt.

How much Cheese, cotija, solid can I eat per day?

A recommended serving size of Cheese, cotija, solid is about 30 grams (1 ounce). Consuming it 2-4 times a week can be part of a balanced diet, but be mindful of overall sodium intake to maintain heart health.

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