Queso cotija
Common food
Photo: Wikipedia
Queso cotija is a hard, crumbly Mexican cheese made from cow's milk, often called the 'Parmesan of Mexico' for its sharp, salty, and savory flavor. Its dry, granular texture makes it perfect for sprinkling over dishes rather than melting. Nutritionally, it's a dense source of protein and fat, with virtually no carbohydrates, making it a staple for adding a powerful flavor punch.
Calorie split: 27% protein · 3% carbs · 70% fat
↓ Full nutrition💚 Why it's loved
People love cotija for its ability to instantly elevate a dish with a salty, umami-rich kick that cuts through rich or fresh ingredients. It's deeply embedded in Mexican culinary culture as a finishing touch that signifies authenticity.
⚠️ Watch-outs & how to enjoy it better
Its very high sodium content can be a concern for those monitoring salt intake. The high saturated fat and calorie density also warrant portion control for some diets. To counteract, use it sparingly as a garnish rather than a main ingredient, and pair it with high-fiber, potassium-rich foods like beans or leafy greens to help balance sodium levels.
Key benefits
- High in protein for muscle maintenance and satiety.
- Provides calcium and phosphorus for bone health.
- Low in carbohydrates, suitable for low-carb diets.
- Rich in vitamin A for vision and immune function.
- Adds intense flavor without needing large portions.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Authentic cotija from the town of Cotija, Michoacán, is a Protected Designation of Origin (PDO) product, meaning only cheese produced in that specific region can legally be called 'Cotija'.
Full nutrition (USDA data · scales with serving)
| Water | 40.0 g |
| Energy | 351 kcal |
| Protein | 23.8 g |
| Total lipid (fat) | 27.2 g |
| Carbohydrate, by difference | 2.7 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 700 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 486 mg |
| Potassium, K | 117 mg |
| Sodium, Na | 1625 mg |
| Zinc, Zn | 3.6 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 17.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.49 mg |
| Niacin | 0.11 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 15.4 mg |
| Vitamin B-12 | 2.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 166 ug |
| Retinol | 166 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 15.9 g |
| SFA 4:0 | 1.6 g |
| SFA 6:0 | 0.59 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.54 g |
| SFA 12:0 | 0.84 g |
| SFA 14:0 | 2.6 g |
| SFA 16:0 | 7.4 g |
| SFA 18:0 | 2.6 g |
| Fatty acids, total monounsaturated | 5.9 g |
| MUFA 16:1 | 0.52 g |
| MUFA 18:1 | 7.6 g |
| MUFA 20:1 | 0.18 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 0.71 g |
| PUFA 18:3 | 0.20 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 89.0 mg |
FAQ
What's the difference between cotija and Parmesan?
While both are hard, salty, grating cheeses, cotija is made from raw cow's milk and has a more pronounced, tangy saltiness and a crumblier texture. Parmesan is aged longer, developing a more complex, nutty flavor.
Can I substitute cotija if I can't find it?
The closest substitutes are other dry, salty cheeses like Parmesan, Pecorino Romano, or an aged feta. However, the flavor profile will be slightly different.
How should I store cotija cheese?
Wrap it tightly in plastic wrap or place it in an airtight container in the refrigerator. It can last for several weeks. For longer storage, it can be frozen, though the texture may become more crumbly.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.51 kcal/g · 27% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 13.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.