Cotija cheese calories come to 102 for a 1 oz (28 g) serving and 366 per 100 g. Fat supplies 74% of those calories, but sodium is the bigger story: one ounce carries 392 mg, or 17% of the daily value, which is a lot for a cheese most people only sprinkle.
102kcal
1 ounce · 28 g, aged Mexican cheese, crumbled
22%protein
5.6 gProtein
1 gCarbs
8.4 gFat
How to burn off 102 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Aged mexican cheese, crumbled · per 28 g
Calories
102 kcal
Protein
5.6 g
Carbohydrate
1.1 g
Fat
8.4 g
Saturated fat
4.9 g
Cholesterol
28 mg
Sodium
392 mg
Potassium
35 mg
Iron
0 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Cotija cheese: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 oz (28 g)
102
5.6 g
1.1 g
8.4 g
392 mg
5%
2 tsp (5 g)
18
1 g
0.2 g
1.5 g
70 mg
1%
100 g
366
20 g
4 g
30 g
1,400 mg
18%
3 × 1 oz (28 g)
307
16.8 g
1,176 mg
5 × 1 oz (28 g)
512
28 g
1,960 mg
A sprinkle is 18 calories, a heavy hand is 307
Cotija is a finishing cheese. It goes on elote, tacos, beans and salads in crumbles, so the realistic portion is often smaller than a full ounce. A 2 tsp (5 g) sprinkle adds 18 calories, 1 g of protein and 70 mg of sodium. That is about 1% of daily calories, close to nothing.
The ounce is where most people actually land once the crumbles pile up. A 1 oz (28 g) serving brings 102 calories, 5.6 g of protein and 8.4 g of fat. Double it to 56 g and you are at 205 calories and 784 mg of sodium. At 84 g, the kind of amount a loaded plate of nachos can hide, the totals climb to 307 calories and 1,176 mg of sodium.
Cooking with it in bulk changes the math again. A 140 g portion, the sort of amount that goes into a casserole or a big batch of street corn, holds 512 calories, 28 g of protein and 1,960 mg of sodium. Split across a table, that is fine. Eaten by one person, it is most of a day's sodium budget.
Fat is three quarters of every calorie
Per 100 g, cotija has 30 g of fat, 20 g of protein and 4 g of carbs. Convert that into calories and fat supplies 74%, protein 22% and carbs just 4%. This is a rich cheese, not a lean protein source, even though the protein is real.
Saturated fat is a big part of that fat: 17.5 g per 100 g, against a daily value of 20 g. A single ounce takes a modest bite out of that limit. A 100 g portion nearly fills it, which is one more reason to keep cotija in the topping role.
On the plus side, sugar is 0 and carbs barely register, so cotija slots easily into low-carb eating. An ounce gives 11% of the daily value for protein at only 5% of daily calories. That is a better trade than its fat share alone suggests.
Sodium is the row to watch
Cotija is an aged, salted cheese, and the label shows it. 100 g carries 1,400 mg of sodium, 61% of the daily value. Per ounce that is 392 mg, or 17%, for a food that adds only 5% of daily calories. Few toppings tilt that far toward salt.
Context matters here. Cotija usually lands on dishes that are already salty: seasoned beans, tortilla chips, chorizo, salsa. If you watch sodium, count the cheese as part of the dish's total rather than a free garnish, and go lighter on added salt elsewhere. The 2 tsp sprinkle at 70 mg, 3% of the daily value, is the easy compromise.
Cholesterol sits at 100 mg per 100 g, and potassium is low at 125 mg. Neither moves much at normal portions. Sodium is the number that deserves your attention.
Use it as seasoning, not as the main event
Because cotija is so salty and crumbly, a little goes a long way. That is the best argument for it: a small amount delivers more flavor than the same calories of a milder cheese. Treat it like a seasoning and the calorie count stays low.
Good partners bring the volume and fiber that cotija lacks at 0 g. Grilled corn, black beans, roasted vegetables, cabbage slaw and lime-dressed salads all take a crumble well. Add lean protein like grilled chicken or fish, and the cheese supplies richness without taking over the plate.
Brands like V&V Supremo, El Mexicano and Tropical sell it as blocks or pre-grated. Grated cheese spreads thinner, which can make a small portion feel bigger on the plate. Logging it is quick too: BodyPal can log cotija from a photo of your meal.
How does cotija cheese compare?
Here is how cotija stacks up against parmesan, gouda and swiss cheese, per 100 g and per usual serving.
Verdict: Cotija at 366 calories per 100 g is lighter than parmesan at 420 and swiss at 393, but gouda at 356 edges it out with far less sodium, 819 mg against 1,400. If sodium is your concern, pick swiss at 185 mg; if you want the most protein from a grated topping, parmesan wins with 28.4 g.
Most popular cotija cheese brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Tia Angelita Cotija Cheese2 tsp · 5 g300 kcal
2El Mexicano Queso Cotija Cheese1 oz · 28 g321 kcal
Cotija labels use tiny servings of 5 to 7 grams, and the rounding on those small numbers is why brand values per 100 g spread from 286 to 500 calories around the 366 average. Source: manufacturer labels / USDA FoodData Central.
Cotija cheese FAQs
How many calories are in cotija cheese?
One ounce (28 g) of cotija has 102 calories, and 100 g has 366 calories. A 2 teaspoon sprinkle of 5 g adds about 18 calories.
Is cotija cheese good for weight loss?
An ounce is 102 calories with 5.6 g protein and 8.4 g fat, so a sprinkle of 5 g costs only 18 calories while a quarter cup of 28 g already reaches 102.
Is cotija cheese higher in calories than gouda?
Only slightly: cotija has 366 calories per 100 g and gouda 356, a difference of 10 calories.
How much protein and sodium are in cotija cheese?
Per 100 g cotija has 20 g protein and 1,400 mg sodium. One ounce gives 5.6 g protein and 392 mg sodium.
What are the nutrition facts for 1 oz of cotija cheese?
One ounce (28 g) of cotija has 102 calories, 8.4 g of fat, 5.6 g of protein, 1.1 g of carbs, 0 g of sugar and 392 mg of sodium. Sodium is the standout at 17% of the daily value.
How many calories are in a sprinkle of cotija cheese?
A 2 tsp (5 g) sprinkle of cotija has 18 calories, 1 g of protein, 1.5 g of fat and 70 mg of sodium. That is about 1% of daily calories, so a light garnish barely registers.
Is cotija cheese high in saturated fat?
Yes. Cotija has 17.5 g of saturated fat per 100 g, against a daily value of 20 g. A small crumble is a minor share, but large portions add up quickly.
Is cotija cheese low carb?
Yes. Cotija has 4 g of carbs and 0 g of sugar per 100 g, and carbs supply only 4% of its calories. An ounce has 1.1 g of carbs, so it fits low-carb eating easily.
How many calories are in 3 ounces of cotija cheese?
Three 1 oz servings (84 g) of cotija come to 307 calories, 16.8 g of protein and 1,176 mg of sodium. That is a heavy portion for a cheese usually used as a topping.
