What are Cotija and Feta?
Both cotija and feta are popular, salty, and crumbly cheeses, but they hail from different parts of the world and are produced with different methods and milks. Feta is a traditional Greek cheese, typically made from sheep's milk or a blend of sheep's and goat's milk, and is aged in a salty brine. This brine aging process gives it its signature tangy, salty flavor and moist, crumbly texture. Authentic Greek feta is a Protected Designation of Origin (PDO) product.
Cotija, on the other hand, is a Mexican cow's milk cheese. It comes in different varieties depending on age. Younger cotija is soft and salty, sometimes compared to feta. Aged cotija, or añejo, is drier, harder, and is often grated like Parmesan cheese. The level of saltiness and hardness increases with age, but both are known for their distinct bold flavor.
Nutritional Showdown: Cotija vs. Feta
When placed head-to-head on nutrition, cotija and feta reveal key differences in their profiles, affecting which might be the healthier choice depending on individual dietary goals. While both are high in protein and calcium, the devil is in the details, particularly concerning sodium, fat, and calories.
Sodium Levels are a Key Differentiator
Both cotija and feta are famously salty, but their sodium levels can vary. Feta, especially when aged in brine, can be very high in sodium. Some sources suggest that an ounce of feta can have around 312mg of sodium. Cotija is also known for its high sodium content, which can be particularly concentrated in the harder, aged varieties. If managing blood pressure is a concern, soaking feta in water overnight can help reduce its saltiness, and opting for a younger, less-aged cotija may be a better choice.
Protein and Fat Content
Both cheeses are good sources of protein. Feta typically offers slightly more protein per serving compared to cotija. However, cotija often has a higher fat content, especially saturated fat, particularly when made with full-fat cow's milk. Some versions of cotija are made with part-skim milk, which can lower the fat content. Feta is generally considered lower in calories and fat than many aged cheeses.
Vitamins, Minerals, and Other Benefits
Both cheeses provide essential vitamins and minerals. Feta is a good source of calcium, phosphorus, B vitamins (including B12), and zinc. It's also recognized for its probiotic content, which supports gut health. Cotija also provides calcium, protein, and some vitamin A.
Potential Health Benefits and Drawbacks
To make the best choice, consider the specific health benefits and drawbacks of each cheese.
Health Benefits of Feta
- Lower in fat and calories than many other cheeses.
- Rich in calcium, which is crucial for bone health.
- Contains beneficial probiotics for a healthy gut.
- Source of conjugated linoleic acid (CLA), which may help reduce body fat, though more research is needed.
Drawbacks of Feta
- High in sodium, which is a concern for those with high blood pressure.
- Some versions made with unpasteurized milk should be avoided by pregnant women due to listeria risk.
Health Benefits of Cotija
- Excellent source of calcium for strong bones.
- Provides a good amount of protein.
- Lower in lactose due to the aging process, which can be beneficial for some with lactose intolerance.
Drawbacks of Cotija
- Higher in saturated fat and sodium compared to feta.
- Made from cow's milk, which is a common allergen for some.
Nutritional Comparison Table
Here is a quick comparison based on average 1-ounce (28g) serving sizes, though exact figures can vary by brand and aging.
| Nutrient | Cotija (approx.) | Feta (approx.) |
|---|---|---|
| Calories | 100 kcal | 75 kcal |
| Protein | 6g | 5.3g |
| Fat | 8g | 5.3g |
| Saturated Fat | 5g | 3.5g |
| Calcium | ~15-31% DV | ~14% DV |
| Sodium | 18% DV (~414mg) | 13% DV (~312mg) |
Note: Daily Value (DV) percentages are approximate and can fluctuate.
Which is Healthier?
Neither cheese is inherently "better" than the other; the healthiest choice depends on your specific dietary needs and how you plan to use it. If you are watching your fat and calorie intake, feta is often the better option. Its probiotic content is also a significant health bonus. However, you should still be mindful of its high sodium, especially if it is brined. Feta is a staple of the healthy Mediterranean diet for a reason.
For those who need to maximize calcium, cotija is a powerhouse. It is also a good choice for some with mild lactose intolerance, as the aging process breaks down lactose. However, the higher saturated fat and sodium levels mean it should be enjoyed in moderation. A little bit of either of these flavorful, salty cheeses goes a long way towards adding a punch of flavor to a dish, meaning you don't have to use much to get the effect.
Conclusion
Ultimately, both cotija and feta can be part of a healthy diet when consumed in moderation. Feta generally comes out slightly ahead for those watching fat and calories, while also providing gut-healthy probiotics. However, cotija provides more calcium and might be better tolerated by some lactose-sensitive individuals. To make the best choice, consider your personal health goals and remember that portion control is the most important factor when enjoying either of these delicious, flavorful cheeses. The British Heart Foundation offers a comprehensive guide on healthiest cheeses, which can provide further insights.
