scored 68/100
Oaxaca is a creamy, mild Mexican cheese with a high melting point, traditionally made from cow's milk and known for its stretchy texture and rich calcium content.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 68.
Less a 3.0 anti-nutrient penalty (high saturated fat, moderate sodium).
Oaxaca cheese originates from the Oaxaca region of Mexico and is a traditional pasta filata (stretched-curd) cheese similar to mozzarella. Produced from pasteurized or raw cow's milk, it offers substantial amounts of protein, calcium, and phosphorus—minerals critical for bone density maintenance and skeletal health throughout aging. The cheese contains conjugated linoleic acid (CLA) from grass-fed cattle sources, a fatty acid with emerging evidence for metabolic benefits. Its high melting point makes it ideal for cooking applications without nutrient degradation. However, like most cheeses, Oaxaca is calorie and sodium-dense, requiring portion control for cardiovascular health. The cheese's probiotic potential depends on production methods and aging; traditionally made varieties may contain beneficial cultures. For longevity-focused nutrition, Oaxaca serves best as an occasional ingredient rather than a staple, contributing to mineral intake while requiring mindful sodium management in a heart-healthy diet.
High bioavailable calcium and phosphorus content support hydroxyapatite crystal formation and maintain bone matrix integrity during aging
Cheese concentrates casein and whey proteins, delivering essential amino acids needed for muscle protein synthesis and tissue repair in older adults
Conjugated linoleic acid (CLA) from grass-fed sources has been studied for potential effects on arterial function and lipid metabolism
Contains choline and B12, nutrients involved in neurotransmitter synthesis and myelin formation necessary for age-related cognitive preservation
Consuming Oaxaca cheese at midday with meals provides sustained satiety throughout afternoon, allows time for digestion before sleep, and pairs well with traditional lunch preparations. Avoid consuming in large quantities near bedtime, as high fat and salt content may disrupt sleep quality.
Breaks a fast
Oaxaca's high fat and sodium content makes it unsuitable for fasting windows; it breaks a fast and requires accompanying fiber and vegetables for balanced nutrient absorption
Per 100 g of the default form. Bars show how much higher or lower oaxaca is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Oaxaca is classified as a dairy. Oaxaca is a creamy, mild Mexican cheese with a high melting point, traditionally made from cow's milk and known for its stretchy texture and rich calcium content.
Oaxaca scores 68/100 in Formulate, making it a moderate choice. Its strongest contributions come from Vitamin B12, Calcium, Phosphorus. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 100 g serving provides about 22 g of protein (~44% of the 50 g daily value).
Not really. A 100 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 100 g serving, oaxaca is highest in Vitamin B12 (~96% DV), Calcium (~39% DV), Phosphorus (~28% DV), Sodium (~26% DV), Zinc (~26% DV).
Yes — it fits comfortably in most keto plans. A 100 g serving has about 2.2 g of net carbs (2.2 g total minus 0 g fiber).
Best in the midday. Consuming Oaxaca cheese at midday with meals provides sustained satiety throughout afternoon, allows time for digestion before sleep, and pairs well with traditional lunch preparations. Avoid consuming in large quantities near bedtime, as high fat and salt content may disrupt sleep quality.
A typical serving is around 100 g (~300 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 oaxaca alongside several other dairy sources.
Oaxaca 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.
Oaxaca pairs nicely with: Pair with fresh tomatoes and cilantro because lycopene absorption may be enhanced by the cheese's fat content, increasing bioavailability of carotenoids; Combine with black beans because together they provide complementary amino acid profiles, creating a complete protein source superior to either alone; Pair with jalapeños and lime because capsaicin and citric acid may enhance mineral absorption and provide anti-inflammatory synergy; Combine with epazote (traditional herb) because the herb's volatile compounds may support digestion and reduce bloating associated with cheese consumption.
High saturated fat; Moderate sodium.
Encyclopedia entries that supply the same signature nutrients oaxaca contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients oaxaca 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.