Oaxaca
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.
Nutrition · per ~100 g serving · ≈ ½ cup
- Vitamin B122.3 mcg96% DV
- Vitamin A179.0 mcg20% DV
- Calcium505.0 mg39% DV
- Phosphorus354.0 mg28% DV
- Zinc2.9 mg26% DV
- Sodium600.0 mg26% DV
- Saturated Fat13.2 g
- Sugars1.0 g
- Choline~150 mg
Score · 68/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B1296% DV
- Calcium39% DV
- Phosphorus28% DV
- Zinc26% DV
- Sodium26% DV
Overview
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.
Health Benefits (4)
- Supports bone mineral density and skeletal strengthstrongHigh bioavailable calcium and phosphorus content support hydroxyapatite crystal formation and maintain bone matrix integrity during aging
- Provides complete protein with all essential amino acidsstrongCheese concentrates casein and whey proteins, delivering essential amino acids needed for muscle protein synthesis and tissue repair in older adults
- May support cardiovascular function through CLA contentemergingConjugated linoleic acid (CLA) from grass-fed sources has been studied for potential effects on arterial function and lipid metabolism
- Supports cognitive function through choline and B vitaminsmoderateContains choline and B12, nutrients involved in neurotransmitter synthesis and myelin formation necessary for age-related cognitive preservation
Food Pairings
- ·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
Practical Tips
- ·Store wrapped in plastic wrap in the coldest section of your refrigerator (32-35°F) and consume within 2 weeks for optimal flavor and food safety
- ·Select cheese from reputable producers who use high-quality milk; check labels for added gums or emulsifiers, which indicate lower-quality products
- ·Use small portions (1-2 ounces per serving) in cooked dishes like quesadillas or chilaquiles to maximize flavor impact while controlling sodium and saturated fat intake
- ·Bring to room temperature 10 minutes before eating if consuming fresh, as this enhances flavor perception and makes portion control easier to monitor
- ·Pair with higher-fiber foods (beans, vegetables, whole grains) to moderate the cheese's effect on satiety and support digestive health
Optimal Timing
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.
- · late evening
- · on an empty stomach
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other dairy
Per 100 g of the default form. Bars show how much higher or lower oaxaca is than the average across 29 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about oaxaca
What is oaxaca?
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.
Is oaxaca healthy?
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.
Is oaxaca high in protein?
Yes — it's a high-protein food. A 100 g serving provides about 22 g of protein (~44% of the 50 g daily value).
Is oaxaca high in fiber?
Not really. A 100 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in oaxaca?
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).
Is oaxaca keto-friendly?
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).
When is the best time to eat oaxaca?
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.
How much oaxaca should I eat?
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.
Is oaxaca an allergen?
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.
What pairs well with oaxaca?
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.
Supplements that mirror Oaxaca's nutrient profile
Encyclopedia entries that supply the same signature nutrients oaxaca contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Oaxaca
These are the nutrients oaxacacontributes 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.