Is Oaxaca cheese unhealthy? A deep dive into its nutritional profile

November 11, 2025 •

4 min read

With approximately 80 to 100 calories per ounce, Oaxaca cheese is a popular and flavorful ingredient in many Mexican dishes. However, a lingering question for health-conscious consumers is: is Oaxaca cheese unhealthy? The answer lies in understanding its nutritional content and how to incorporate it wisely into your diet.

Quick Summary

This article explores the nutritional profile of Oaxaca cheese, evaluating its high points like protein and calcium against its potential drawbacks, including its saturated fat and sodium content. It provides a balanced perspective on how to healthily enjoy this Mexican staple.

Key Points

Moderate Intake: Due to its fat and sodium content, Oaxaca cheese should be consumed in moderation as part of a balanced diet.
Nutrient Source: It is a good source of important nutrients like protein, calcium, and vitamin B12.
Watch Saturated Fat: Be mindful of the saturated fat, which can be high depending on the brand and portion size.
Sodium Awareness: The sodium content can be significant, so it is important to check the label, especially for those monitoring their blood pressure.
Better Choices Exist: For a healthier option, pairing with vegetables or opting for lower-fat alternatives like queso fresco can be beneficial.
Pasteurized Milk is Key: Always ensure Oaxaca cheese is made from pasteurized milk, especially for at-risk groups like pregnant women.

The Nutritional Breakdown of Oaxaca Cheese

To determine if Oaxaca cheese is unhealthy, it's essential to examine its core nutritional components. This semi-soft Mexican cheese is known for its distinctive stringy texture and mild, buttery taste. While a good source of some vital nutrients, it also contains elements that require mindful consumption.

A typical one-ounce (28g) serving of Oaxaca cheese contains approximately:

Calories: 80-100 kcal
Total Fat: 6-9g
Saturated Fat: 4-6g
Protein: 5-6g
Sodium: 180-270mg
Calcium: Good source, about 10-13% of daily value
Vitamins and Minerals: Contains Vitamin B12 and phosphorus

Potential Downsides: Saturated Fat and Sodium

Like many dairy products, Oaxaca cheese contains saturated fat and sodium, which are the main reasons for questioning its healthiness. The saturated fat content can be high, with some brands reaching 30% of the daily value in a single ounce. High intake of saturated fat can increase LDL ("bad") cholesterol levels, which is a risk factor for heart disease. Additionally, the sodium content is a concern for those with high blood pressure, with some varieties containing over 250mg per ounce. A diet high in sodium is linked to an increased risk of heart disease and stroke. Portion control is crucial to mitigate these potential downsides.

Health Benefits of Oaxaca Cheese in Moderation

Despite the higher levels of fat and sodium, Oaxaca cheese offers several health benefits when enjoyed in moderation. It is a fantastic source of protein, which is essential for building and repairing tissues, and helping with satiety. The high calcium content is vital for maintaining strong bones and teeth. This is particularly beneficial for expectant mothers, provided the cheese is pasteurized. The cheese also provides other valuable nutrients, including phosphorus and vitamin B12. For those with lactose intolerance, Oaxaca cheese is relatively low in lactose due to its production process, making it a potentially more digestible option than some other dairy products.

Oaxaca Cheese vs. Other Popular Cheeses

To put Oaxaca cheese's nutritional value in context, here's how it compares to other common cheeses.


Feature	Oaxaca Cheese	Mozzarella	Queso Fresco	Monterey Jack
Texture	Stringy, soft, excellent for melting	Spongy, less stringy than Oaxaca, also melts well	Crumbly, soft, does not melt well	Semi-hard, melts well, buttery flavor
Taste	Mild, buttery, slightly tangy	Mild, milky, less salty	Mild, fresh, slightly salty	Mild, sweet, nutty
Fat	Moderate to High (6-9g/oz)	Lower moisture options can have similar fat levels	Typically lower in fat	Similar to Oaxaca (semi-hard)
Sodium	Moderate to High (180-270mg/oz)	Often lower, check labels	Can be very high in some varieties, check labels	Can be high, check labels
Best Use	Quesadillas, tacos, melting cheese	Pizza, salads, lasagna	Salads, toppings, crumbling	Sandwiches, sauces, melting

How to Enjoy Oaxaca Cheese in a Healthy Diet

Enjoying Oaxaca cheese without compromising your health goals is entirely possible with a few mindful strategies:

Control your portions: The single most important factor is moderation. Keep servings small, such as 1 ounce, and measure it out instead of adding it freely.
Pair with vegetables: Complement the richness of the cheese with fresh, fiber-rich vegetables. A sprinkle of Oaxaca cheese on a vegetable-heavy dish like a salad or a hearty vegetable-filled taco adds flavor without relying on large quantities.
Combine with lean protein: Pair the cheese with lean protein sources like grilled chicken or fish to create a balanced meal.
Read the label: Nutritional content can vary between brands. Check the label for saturated fat and sodium levels, especially if you have dietary restrictions. Look for brands that offer lower-sodium versions.
Try healthier substitutes: When you want a cheesy flavor with less fat, consider alternatives like low-moisture mozzarella or queso fresco. These can offer a similar melting texture or a fresher taste, respectively.

Conclusion: The Verdict on Oaxaca Cheese

So, is Oaxaca cheese unhealthy? The answer is not a simple yes or no. Like many foods, its health impact depends on the quantity and frequency of consumption. While it does contain high levels of saturated fat and sodium that can be detrimental in excess, it also offers valuable nutrients like protein and calcium. The key is to practice moderation and mindful eating, pairing it with other nutrient-rich foods to create a balanced diet. By controlling portion sizes, checking labels, and exploring healthier alternatives when necessary, you can continue to enjoy the delicious, buttery flavor of Oaxaca cheese without guilt.

Fairfield Cheese Company's advice on healthy cheese consumption emphasizes mindful eating and portion control for any type of cheese, a principle that applies perfectly to Oaxaca cheese.

Frequently Asked Questions

Yes, like many cheeses, Oaxaca cheese can be high in saturated fat. A typical one-ounce serving contains a notable amount, with some brands reaching up to 30% of the daily value.

Yes, Oaxaca cheese contains a moderate to high amount of sodium, which can vary by brand. Some varieties have over 250mg of sodium per ounce.

In moderation, Oaxaca cheese provides valuable nutrients. It is a good source of protein and calcium, important for bone and muscle health. It also contains phosphorus and vitamin B12.

Yes, you can eat Oaxaca cheese on a diet, but it should be enjoyed in moderation. A small portion provides flavor and nutrients without excessive calories, fat, or sodium. Pay attention to portion sizes.

The health comparison depends on the type. While they have similar fat and calorie content, Oaxaca is generally saltier, and traditional mozzarella is made from different milk. Low-moisture mozzarella or queso fresco might be healthier alternatives to Oaxaca.

Yes, pasteurized Oaxaca cheese is safe for pregnant women and can be a good source of calcium and protein. It is critical to ensure it is made from pasteurized milk to avoid harmful bacteria.

Healthier alternatives include queso fresco (often lower in fat), low-moisture mozzarella, or plant-based cheese substitutes. Non-cheese options like hummus can also provide a creamy texture.