58
Dairy
Cotija (Solid)
58/ 100
Cotija is a traditional Mexican crumbly, aged cheese made from cow's milk, known for its salty, tangy flavor and high protein content. Rich in calcium and phosphorus, it supports bone health and provides bioavailable dairy proteins.
Nutrition · per ~30 g serving · ≈ a 1 oz slice (thumb-sized)
🔥 Calories
110/ 2000 kcal day
🥩Protein6.4 g13% DV
🍞Carbs1.2 g<1% DV
🥑Fat8.8 g11% DV
🌿Fiber0.0 g<1% DV
Vitamins
- Vitamin B120.39 mcg16% DV
- Vitamin A72.0 mcg8% DV
Minerals
- Sodium510.0 mg22% DV
- Calcium210.0 mg16% DV
- Phosphorus135.0 mg11% DV
- Zinc0.87 mg8% DV
Other
- Saturated Fat5.6 g
- Sugars1.2 g
Source: USDA SR Legacy (curated 2026-05-18)
Score · 58/100
Nutrient Density24.9 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality14.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content0.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats4.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives7.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
− 5.0 anti-nutrient penalty
Top Nutrients
- Sodium74% DV
- Vitamin B1254% DV
- Calcium54% DV
- Phosphorus36% DV
- Vitamin A27% DV
Overview
Cotija cheese originates from Michoacán, Mexico, and has been produced for centuries using traditional methods. As a hard, aged cheese, it undergoes fermentation that reduces lactose content while concentrating nutrients like calcium, phosphorus, and protein—critical for maintaining bone mineral density and muscle mass with aging. The fermentation process also generates beneficial compounds including conjugated linoleic acid (CLA) and bioactive peptides that may support metabolic health. Unlike soft cheeses, cotija's solid form allows for precise portion control, making it easier to incorporate into meals without excessive consumption. Its intense saltiness means small amounts provide significant flavor, reducing the need for additional sodium in dishes. The cheese contains vitamin B12, essential for neurological function and energy metabolism, and selenium, a trace mineral supporting thyroid health and antioxidant defense. For longevity-focused individuals, cotija offers concentrated nutrition in minimal volume—a quarter-cup provides substantial protein and calcium—supporting lean muscle preservation and bone integrity during aging. The aged fermentation profile may offer subtle probiotic-adjacent benefits, though live bacteria counts are minimal in aged cheeses.
Health Benefits (5)
- Supports bone mineral density and strengthstrongHigh bioavailable calcium and phosphorus in optimal 1:1 ratio support bone matrix mineralization and reduce age-related bone loss
- Preserves lean muscle massstrongComplete protein source containing all essential amino acids, particularly leucine, which triggers muscle protein synthesis via mTOR pathway
- Supports cardiovascular and cognitive functionmoderateContains vitamin B12 for homocysteine metabolism and selenium for antioxidant defense against age-related neurological decline
- May improve metabolic flexibilitymoderateConjugated linoleic acid (CLA) from grass-fed dairy sources supports mitochondrial function and lipid metabolism
- Lower lactose than fresh cheesesstrongExtended aging fermentation breaks down lactose, improving digestibility for lactose-sensitive individuals
Food Pairings
- ·Pair with leafy greens (spinach, arugula) because their vitamin K synergizes with cotija's calcium for optimal bone mineralization
- ·Combine with tomatoes and lime because lycopene absorption is enhanced by the fat content in cheese, and acidic compounds reduce sodium perception
- ·Pair with beans (black, pinto) because complementary amino acid profiles create complete protein, and fiber slows absorption for steady nutrient delivery
- ·Combine with copper-rich foods (avocado, mushrooms) because mineral synergy supports collagen cross-linking and bone connective tissue strength
- ·Pair with vitamin C sources (cilantro, poblano peppers) because enhanced iron absorption from cheese improves oxygen transport during aging
Practical Tips
- ·Use cotija as a finishing ingredient rather than bulk component—2-3 tablespoons over a meal provides substantial nutritional impact with portion control
- ·Store in airtight container at 35-40°F; aged cheeses remain stable longer than fresh varieties, typically 4-6 weeks after opening
- ·Crumble fresh from whole cheese rather than pre-crumbled to maximize bioactive peptide retention and minimize oxidation of delicate compounds
- ·Pair with lower-sodium vegetables to offset cotija's natural salt content (approximately 1000-1200mg sodium per 100g); this allows you to reduce total dietary sodium
- ·Select organic or grass-fed cotija when available to maximize CLA content and reduce potential exposure to hormones and antibiotics
Optimal Timing
☀️
midday
Best with food
Consuming cotija at midday supports sustained protein synthesis and stable energy through afternoon decline; timing aligns with meal patterns that include fresh vegetables where cotija shines
Avoid
- · Late evening in large quantities due to sodium content potentially affecting sleep quality in sodium-sensitive individuals
Can be incorporated into post-workout meals (combined with carbohydrates) to support muscle recovery, though timing is secondary to total daily protein intake
Concerns
- · Very high saturated fat
- · High sodium
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow cotija (solid) stacks up
Compared to other dairy
Per 100 g of the default form. Bars show how much higher or lower cotija (solid) is than the average across 29 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#20 of 30
365kcalvs280kcal avg
+30% above category average
Protein#13 of 30
21.4gvs18.4g avg
+16% above category average
Sodium#1 of 24
1700mgvs581mg avg
+193% above category average
Vitamin B12#7 of 23
1.3mcgvs1mcg avg
+31% above category average
Calcium#9 of 26
700mgvs442mg avg
+58% above category average
Phosphorus#9 of 29
450mgvs319mg avg
+41% above category average
Common questions
What people ask about cotija (solid)
What is cotija (solid)?
Cotija (Solid) is classified as a dairy. Cotija is a traditional Mexican crumbly, aged cheese made from cow's milk, known for its salty, tangy flavor and high protein content.
Is cotija (solid) healthy?
Cotija (Solid) scores 58/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Sodium, Vitamin B12, Calcium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is cotija (solid) high in protein?
Not particularly. A 30 g serving provides about 6.4 g of protein (~13% of the 50 g daily value).
Is cotija (solid) high in fiber?
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in cotija (solid)?
In a 30 g serving, cotija (solid) is highest in Sodium (~22% DV), Calcium (~16% DV), Vitamin B12 (~16% DV), Phosphorus (~11% DV).
Is cotija (solid) keto-friendly?
Yes — it fits comfortably in most keto plans. A 30 g serving has about 1.2 g of net carbs (1.2 g total minus 0 g fiber).
When is the best time to eat cotija (solid)?
Best in the midday. Consuming cotija at midday supports sustained protein synthesis and stable energy through afternoon decline; timing aligns with meal patterns that include fresh vegetables where cotija shines
How much cotija (solid) should I eat?
A typical serving is around 30 g (~110 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cotija (solid) alongside several other dairy sources.
Is cotija (solid) an allergen?
Cotija (Solid) falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with cotija (solid)?
Cotija (Solid) pairs nicely with: Pair with leafy greens (spinach, arugula) because their vitamin K synergizes with cotija's calcium for optimal bone mineralization; Combine with tomatoes and lime because lycopene absorption is enhanced by the fat content in cheese, and acidic compounds reduce sodium perception; Pair with beans (black, pinto) because complementary amino acid profiles create complete protein, and fiber slows absorption for steady nutrient delivery; Combine with copper-rich foods (avocado, mushrooms) because mineral synergy supports collagen cross-linking and bone connective tissue strength.
Are there any concerns with eating cotija (solid)?
Very high saturated fat; High sodium.
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Connect the dots
Signature nutrients in Cotija (Solid)
These are the nutrients cotija (solid)contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.