How many calories are in cotija cheese?

December 7, 2025 •

2 min read

According to nutritional data, a typical 1-ounce (28g) serving of cotija cheese contains around 90 to 120 calories, though this can vary by brand and aging. This salty, crumbly Mexican cheese adds a distinct flavor to many dishes, but understanding how many calories are in cotija cheese is key for those monitoring their dietary intake.

Quick Summary

A comprehensive guide to the caloric content and full nutritional profile of cotija cheese. Covers serving sizes, macronutrient details, and comparative nutritional information, plus recommendations for incorporating it into your diet.

Key Points

Average Calorie Count: A 1-ounce (28g) serving of cotija cheese contains approximately 90-120 calories, though this can vary by brand.
High in Fat and Protein: The majority of calories in cotija come from its fat and protein content, with very minimal carbohydrates.
High Sodium Content: Cotija cheese is notably high in sodium, which gives it its distinct salty flavor. Use it sparingly to control intake.
Rich in Nutrients: Despite its higher sodium, it is a good source of calcium, which is important for bone health.
Best Used in Moderation: Its strong flavor makes it a perfect finishing cheese, allowing a small amount to provide significant taste without excessive calories.
Varies by Aging: Younger, fresher cotija may have a different nutritional profile than harder, aged versions. Always check the label.
Comparable to Parmesan: In terms of calorie density, cotija is similar to other hard cheeses like Parmesan, but often has more sodium.

Cotija Cheese Calorie Breakdown

The calorie count for cotija cheese typically ranges from 90 to 120 per 1-ounce (28-gram) serving. This figure can vary based on factors like aging and the specific brand. The majority of these calories come from its fat and protein content, while carbohydrates are minimal, often less than 1 gram per serving. Checking the product's nutritional label provides the most accurate information.

Nutritional Composition of Cotija Cheese

Beyond calories, a 1-ounce serving offers a notable nutritional profile:

Fat: 7g to 10g, including 4g to 6g of saturated fat.
Protein: 6g to 8g.
Carbohydrates: Usually less than 1g.
Sodium: Can exceed 400mg, contributing to its salty taste.
Calcium: A good source, potentially providing up to 30% of the daily value.

How Does Cotija Compare to Other Cheeses?

Comparing cotija to other cheeses can help contextualize its calorie and nutrient profile:


Cheese Type	Serving Size	Approximate Calories	Approximate Protein	Approximate Sodium
Cotija	1 oz (28g)	90-120	6-8g	400-500mg
Parmesan	1 oz (28g)	~110	~10g	~330mg
Feta	1 oz (28g)	~75	~4g	~320mg
Cheddar	1 oz (28g)	~114	~7g	~175mg

Cotija is similar in calories to Parmesan but typically higher in sodium. Feta is generally lower in calories but also has a salty flavor.

Incorporating Cotija into a Balanced Diet

Cotija can fit into a healthy diet when used in moderation, thanks to its intense flavor.

Use sparingly as a topping for dishes like tacos or salads.
It pairs well with vegetables, such as grilled corn.
Controlling portion size to a 1-ounce serving or less is key.

Potential Health Considerations

Be mindful of cotija's high sodium and saturated fat content, particularly if you have related health concerns. It has lower lactose than some cheeses but should be avoided by those with milk protein allergies.

Cotija in Recipes and Culinary Use

Cotija's texture varies with age, from a softer crumble in younger cheese to a hard, grating texture when aged. It's commonly used as a topping for Mexican dishes, in soups, salads, and on Mexican street corn.

Conclusion

Cotija cheese is a flavorful ingredient with a calorie count of 90-120 per ounce, providing protein and calcium. Its high sodium content means it is best enjoyed in moderation as a garnish to enhance flavor without significantly increasing calorie or sodium intake. Those managing sodium should use very small amounts or seek alternatives.

For more information on the history and production of authentic Cotija cheese, you can visit the official cheese.com entry.

Frequently Asked Questions

While it is not extremely high, a 1-ounce serving of cotija cheese contains between 90 and 120 calories, which is comparable to many other hard cheeses. Its concentrated flavor allows for smaller serving sizes, which helps manage overall calorie intake.

Yes, cotija cheese is a very low-carb option, often containing less than 1 gram of carbohydrates per serving. This makes it a suitable and flavorful addition to a ketogenic or low-carb diet.

The sodium content is quite high, often exceeding 400mg per 1-ounce serving. It is this saltiness that defines its flavor profile, so using it in moderation is recommended, especially for those on low-sodium diets.

Yes, you can include cotija cheese in a weight-conscious diet. Due to its strong flavor, a small, controlled portion is often enough to get a great taste, which helps keep calories in check. Focus on using it as a garnish rather than a main ingredient.

Cotija cheese is a good source of protein and calcium, both essential for bone and muscle health. However, its high sodium and saturated fat content mean it should be enjoyed in moderation as part of a balanced diet.

A 1-ounce serving of cotija (90-120 calories) generally has more calories than the same amount of feta (~75 calories). Cotija also has a harder, more crumbly texture and a saltier flavor than most feta.

For a lower-sodium option with a similar crumbly texture, you might consider queso fresco, which is a fresh Mexican cheese that is less salty than cotija. However, the flavor profile is different, so it is not a direct substitute.