Frederic Melton
Cotija is a Mexican pressed uncooked cheese made from cow's milk. It is a staple in Mexican cuisine and is often used as a topping for tacos, enchiladas, and elote. Cotija has a salty, milky flavour and a crumbly texture, resembling feta or parmesan cheese. While cotija cheese is a good source of vitamins and minerals, it is also high in fat, calories, and sodium. This cheese may be a good option for those following a ketogenic diet or for those who are lactose intolerant, as it has low to no detectable levels of lactose. However, it may not be suitable for those with dairy intolerance. Overall, cotija cheese can be enjoyed as part of a healthy diet when consumed in moderation and paired with other nutrient-dense foods.
| Characteristics | Values |
|---|---|
| Origin | Mexico |
| Preparation | Made from cow's milk |
| Texture | Crumbly |
| Flavor | Salty, milky, pungent |
| Nutritional benefits | Rich in calcium, vitamins B2, B12, and vitamin A, protein, fat, and calories |
| Suitable for | Vegetarians, people following a ketogenic diet, lactose intolerant people |
| Not suitable for | People with dairy intolerance, people with severe lactose intolerance |
| Similar cheeses | Feta, Parmesan, Queso fresco |
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What You'll Learn
Nutritional benefits
Cotija cheese is a Mexican cheese made from cow's milk. It is known for its crumbly texture and salty flavour, resembling feta cheese when young and Parmesan when mature. Nutritionally, cotija cheese has a high protein, fat, and calorie content. Here is a detailed breakdown of its nutritional benefits:
Rich Source of Protein
Cotija cheese is an excellent source of protein, providing approximately 25 grams of protein per 100 grams of cheese. Protein is essential for building and repairing body tissues.
High in Calcium
Cotija cheese is rich in calcium, which is crucial for maintaining strong and healthy bones and teeth. Calcium also plays a role in various bodily functions, including muscle contraction and nerve signalling.
Good Source of Vitamins
Cotija cheese provides vitamins B2, B12, and vitamin A. Vitamin B12 is important for preventing deficiencies that can lead to anaemia and peripheral neuropathy. Vitamin A is beneficial for maintaining normal vision and boosting the immune system. However, excessive vitamin A intake can lead to toxicity, so moderation is key.
Suitable for Lactose Intolerant Individuals
Due to its low to undetectable levels of lactose, cotija cheese is generally well-tolerated by lactose-intolerant individuals. The aging process further reduces the lactose content, making it more suitable for those with lactose sensitivity.
Weight Management
The high protein and fat content in cotija cheese may aid in weight management by promoting satiety and keeping you feeling fuller for longer. However, it is important to consume it in moderation due to its high-calorie content.
Safe During Pregnancy
Commercial versions of cotija cheese are made with pasteurised cow's milk, and their low moisture content and lack of rind make them safe to consume during pregnancy.
While cotija cheese offers these nutritional benefits, it is also high in saturated fat and sodium (salt), which can contribute to heart disease and other health issues if consumed in excess. Therefore, it is recommended to enjoy cotija cheese in moderation as part of a balanced diet, paired with nutrient-dense foods like fruits, vegetables, and whole grains.
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Safe during pregnancy
Cotija cheese is considered safe to eat during pregnancy when purchased from a reputable source and stored properly. Cotija is a dry, salty cheese with low moisture content, making it difficult for harmful bacteria like Listeria monocytogenes to thrive. Listeria contamination in soft cheeses can pose risks during pregnancy, including miscarriage, preterm birth, stillbirth, or infection in the newborn. However, Cotija's unique characteristics, including its ageing process, make it an exception to the typical concerns about unpasteurized cheeses.
It is important to note that pregnant women are more susceptible to Listeria infection, which can have severe consequences. Therefore, proper cheese selection and storage are crucial. When purchasing Cotija cheese, ensure it is from a trusted source with proper handling and hygiene practices. Additionally, store the cheese in the fridge at or below 4°C (40°F) and consume it within a reasonable timeframe.
While Cotija is considered safe, it is always advisable to consult with a healthcare provider for personalized guidance. Maintaining regular prenatal care and monitoring for any symptoms is essential to managing potential risks. If you are concerned about sodium intake, consider balancing your diet with lower-salt cheese options or pregnancy-safe substitutes such as pasteurized Feta or aged cheeses like Parmesan.
In summary, Cotija cheese can be enjoyed safely during pregnancy when sourced and stored properly. However, it is important to be vigilant about food safety during this delicate time, and consulting a healthcare professional can provide additional reassurance and guidance.
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Good for lactose intolerance
Cotija cheese is a Mexican cheese made from cow's milk. It is a staple in Mexican cuisine and is often used as a topping for tacos, enchiladas, and elote, a popular street dish made with corn on the cob covered in mayonnaise and seasoning. The cheese has a crumbly texture and a salty, pungent flavour. It is also high in protein, fat, and calories.
While cotija cheese is a dairy product and contains lactose, it is relatively low in lactose compared to other cheeses. This is because it is an aged cheese, and the ageing process reduces the amount of lactose present. As a result, even those with lactose intolerance can often tolerate cotija cheese without experiencing the typical symptoms of lactose intolerance, such as stomach distension, cramps, excessive gas, and diarrhoea.
However, it is important to note that cotija cheese may not be suitable for individuals with severe lactose intolerance. The level of tolerance can vary from person to person, and some individuals with lactose intolerance may still experience digestive issues when consuming cotija cheese.
For those with lactose intolerance who wish to include cotija cheese in their diet, it is recommended to start with a small amount and see how your body tolerates it. Additionally, pairing it with other nutrient-dense foods, such as fruits, vegetables, and whole grains, can help balance its nutritional profile.
Overall, cotija cheese can be a good option for individuals with mild to moderate lactose intolerance who want to include cheese in their diet. Its low lactose content and versatile flavour make it a suitable choice for those looking for a tasty and relatively tolerable option.
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High in vitamins
Cotija cheese is a Mexican cheese made from cow's milk. It is a staple in Mexican cuisine and is known for its crumbly texture and salty flavour. It is often used as a topping for tacos, enchiladas, and elote, a popular street dish made with corn on the cob covered in mayonnaise and Tajín seasoning. It can also be added to soups, salads, or paired with fruits, nuts, or herbs.
One of the key nutritional benefits of Cotija cheese is its high vitamin content. It is a good source of vitamins B2, B12, and vitamin A. Vitamin A is important for maintaining normal vision and boosting the immune system. However, it is essential to consume vitamin A in moderation, as excessive intake can lead to toxicity and symptoms such as excessive sweating, brittle nails, diarrhoea, and nausea. Vitamin B12 is crucial for preventing deficiency-related issues such as megaloblastic anaemia and peripheral neuropathy, which can cause pain, numbness, and weakness.
In addition to its high vitamin content, Cotija cheese is also rich in calcium, which is essential for maintaining strong and healthy teeth and bones. It is also a good source of protein, which is necessary for building and repairing tissue. However, it is important to note that Cotija cheese has a high-calorie content, with around 300 calories per 100 grams, and is high in saturated fat and sodium. As such, it is recommended to consume Cotija cheese in moderation and pair it with other nutrient-dense foods like fruits, vegetables, and whole grains to maintain a balanced diet.
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High in calcium
Cotija cheese is a Mexican cheese made from cow's milk. It is known for its crumbly texture and salty flavour, and is often used as a topping for tacos, enchiladas, and elote, a popular Mexican street food. The cheese gets its name from the town of Cotija in Michoacán, where it was first made by 16th-century rancheros in the Michoacán-Jalisco mountains.
One of the key nutritional benefits of Cotija cheese is its high calcium content. Calcium is essential for maintaining strong, healthy teeth and bones. This makes Cotija cheese a good option for those looking to increase their calcium intake, especially during periods of bone loss such as menopause.
In addition to its high calcium content, Cotija cheese is also a good source of protein, vitamins B2, B12, and vitamin A. Vitamin A is important for maintaining normal vision and boosting the immune system. However, it is important to note that excessive intake of vitamin A can lead to toxicity, resulting in symptoms such as excessive sweating, brittle nails, diarrhoea, and vertigo.
While Cotija cheese offers these nutritional benefits, it also has some potential drawbacks. It is high in calories, saturated fat, and sodium, which can contribute to heart disease and other illnesses if consumed in excess. Therefore, it is recommended to enjoy Cotija cheese in moderation, as part of a balanced diet that includes other nutrient-dense foods such as fruits, vegetables, and whole grains.
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Frequently asked questions
Cotija cheese is made from cow's milk and has low to no detectable levels of lactose. Therefore, even those with lactose intolerance can usually digest it comfortably.
Cotija cheese is high in protein and fat, which may help with weight management by keeping you feeling fuller for longer. However, it is also high in calories and should be consumed in moderation.
Cotija cheese is a good source of vitamins B2, B12, and vitamin A, as well as calcium and protein.
Yes, cotija cheese is similar to feta, queso fresco, and Parmesan cheese. Like these cheeses, cotija has a crumbly texture and is often used as a topping or ingredient in various dishes.
Cotija cheese is a versatile ingredient commonly used in Mexican cuisine. It can be added to tacos, enchiladas, salads, soups, or paired with fruits, nuts, and herbs.
