Cotija Cheese
Quick answer
A medium portion of Cotija Cheese (15 g) contains 55 kcal, with 0.3 g of net carbohydrates and 3.8 g of protein.
- Carbs0.3 g2.2%
- Protein3.8 g27.1%
- Fat4.3 g70.7%
- Fibre0 g
Percentages of total energy (calories)
Known as "Mexico's Parmesan", it is an aged, dry cow's-milk cheese that crumbles easily, with a very concentrated salty, milky flavour. On Latin American streets it is crumbled over grilled corn; in a healthy kitchen it is excellent for topping salads, vegetable soups and cauliflower bakes. Because the flavour is so strong, a small amount (one tablespoon, 15 g) is enough to give a dish a rich taste. It has very little carbohydrate, so the glycemic index does not apply and it will not knock you out of ketosis.
💡 Smart Nutritional Guidance
Consumption advice
One tablespoon crumbled (15 g, about 55 kcal).
Best preparation methods
Crumble it over fried eggs, an avocado and cucumber salad, or sautéed vegetables instead of salt.
Important Nutritional Note
It is salty and rich in saturated fat, so stick to the spoonful. Some Mexican versions are made from unpasteurised milk, so in pregnancy choose a pasteurised one. Ingredient note: some brands use animal rennet and others microbial or vegetable rennet, so check the label if you prefer one type.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (15 g) |
|---|---|---|
| Calories | 365 kcal | 54.8 kcal |
| Protein | 25 g | 3.8 g |
| Carbohydrate | 2 g | 0.3 g |
| Available carbohydrate | 2 g | 0.3 g |
| Fat | 29 g | 4.3 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 6.8 g of protein per 100 kcal, ranking 24 of 46 in Dairy & cheese (highest first).
Related foods from the same family:
Frequently asked questions
Is Cotija Cheese good for weight loss?
It can fit a balanced plan with portion control: a 15 g portion gives 55 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Cotija Cheese affect blood sugar?
Cotija Cheese contains only 2 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Cotija Cheese?
A typical 15 g portion of Cotija Cheese provides about 55 kcal, 3.8 g protein, 0.3 g carbohydrate, 4.3 g fat and 0 g fibre.
What is the best way to use cotija on a diet?
Rub and crumble it over fried eggs, an avocado and cucumber salad, or sautéed vegetables to replace salt and add flavour and protein.
Does cotija raise blood sugar?
No, it has very little carbohydrate and the glycemic index does not apply, so it suits type 2 diabetes and insulin resistance within the portion.
What is the difference between cotija and queso blanco?
Queso blanco is fresh, soft and mildly salted and is made for grilling, while cotija is aged, firm, dry and salty, and it crumbles rather than melts.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by Dr. Wassim Habib · Last reviewed 21 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.