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Cotija cheese nutrition, glycemic index, calories, net carbs & more

Cheese, mexican, queso cotija
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Cotija cheese

Cotija cheese
Calories
366
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
3.97 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
22.8 (acidic)
97% Sodium
95% Calcium
93% Saturated Fat
93% Fats
92% Phosphorus
Explanation: The given food contains more Sodium than 97% of foods. Note that this food itself is richer in Sodium than it is in any other nutrient. Similarly, it is relatively rich in Calcium, Saturated Fat, Fats, and Phosphorus.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 240% 0% 28% 313% 12% 183% 106% 80% 0% 97% 9%
Calcium: 800 mg of 1,000 mg 80%
Iron: 0 mg of 8 mg 0%
Magnesium: 38 mg of 420 mg 9%
Phosphorus: 729 mg of 700 mg 104%
Potassium: 125 mg of 3,400 mg 4%
Sodium: 1400 mg of 2,300 mg 61%
Zinc: 3.87 mg of 11 mg 35%
Copper: 0.238 mg of 1 mg 26%
Manganese: 0 mg of 2 mg 0%
Selenium: 17.7 µg of 55 µg 32%
Choline: 15.4 mg of 550 mg 3%

Mineral chart - relative view

Sodium
1400 mg
TOP 3%
Calcium
800 mg
TOP 5%
Phosphorus
729 mg
TOP 8%
Zinc
3.87 mg
TOP 24%
Magnesium
38 mg
TOP 27%
Copper
0.238 mg
TOP 28%
Selenium
17.7 µg
TOP 49%
Potassium
125 mg
TOP 77%
Choline
15.4 mg
TOP 80%
Iron
0 mg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 5% 15% 0% 8% 113% 3% 0% 12% 8% 283% 5%
Vitamin A: 865 IU of 5,000 IU 17%
Vitamin E : 0.25 mg of 15 mg 2%
Vitamin D: 0.5 µg of 10 µg 5%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.029 mg of 1 mg 2%
Vitamin B2: 0.486 mg of 1 mg 37%
Vitamin B3: 0.114 mg of 16 mg 1%
Vitamin B5: 0 mg of 5 mg 0%
Vitamin B6: 0.049 mg of 1 mg 4%
Folate: 10 µg of 400 µg 3%
Vitamin B12: 2.26 µg of 2 µg 94%
Vitamin K: 1.9 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B2
0.486 mg
TOP 15%
Vitamin A
865 IU
TOP 20%
Vitamin B12
2.26 µg
TOP 29%
Vitamin D
0.5 µg
TOP 48%
Folate
10 µg
TOP 62%
Vitamin K
1.9 µg
TOP 66%
Vitamin E
0.25 mg
TOP 71%
Vitamin B6
0.049 mg
TOP 79%
Vitamin B1
0.029 mg
TOP 83%
Vitamin B3
0.114 mg
TOP 91%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

20% 30% 4% 38% 9%
Protein:
Daily Value: 40%
20 g of 50 g
40%
Fats:
Daily Value: 46%
30 g of 65 g
46%
Carbs:
Daily Value: 1%
3.97 g of 300 g
1%
Water:
Daily Value: 2%
38 g of 2,000 g
2%
Other:
8.03 g

Fat type information

17.5% 8.333% 1.187%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g

All nutrients for Cotija cheese per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 60% 3.97g 13.6 times less than Chocolate Chocolate
Protein 48% 25% 20g 7.1 times more than Broccoli Broccoli
Fats 46% 7% 30g 1.1 times less than Cheese Cheese
Carbs 1% 63% 3.97g 7.1 times less than Rice Rice
Calories 18% 20% 366kcal 7.8 times more than Orange Orange
Sugar N/A 100% 0g N/A Coca-Cola
Fiber 0% 100% 0g N/A Orange
Calcium 80% 5% 800mg 6.4 times more than Milk Milk
Iron 0% 100% 0mg N/A Beef
Magnesium 9% 27% 38mg 3.7 times less than Almond Almond
Phosphorus 104% 8% 729mg 4 times more than Chicken meat Chicken meat
Potassium 4% 77% 125mg 1.2 times less than Cucumber Cucumber
Sodium 61% 3% 1400mg 2.9 times more than White Bread White Bread
Zinc 35% 24% 3.87mg 1.6 times less than Beef Beef
Copper 26% 28% 0.24mg 1.7 times more than Shiitake Shiitake
Vitamin E 2% 71% 0.25mg 5.8 times less than Kiwifruit Kiwifruit
Vitamin D 5% 48% 0.5µg 4.4 times less than Egg Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 2% 83% 0.03mg 9.2 times less than Pea Pea
Vitamin B2 37% 15% 0.49mg 3.7 times more than Avocado Avocado
Vitamin B3 1% 91% 0.11mg 84 times less than Turkey meat Turkey meat
Vitamin B6 4% 79% 0.05mg 2.4 times less than Oat Oat
Folate 3% 62% 10µg 6.1 times less than Brussels sprout Brussels sprout
Vitamin B12 94% 29% 2.26µg 3.2 times more than Pork Pork
Vitamin K 2% 66% 1.9µg 53.5 times less than Broccoli Broccoli
Cholesterol 33% 11% 100mg 3.7 times less than Egg Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 88% 7% 17.5g 3 times more than Beef Beef
Monounsaturated Fat N/A 19% 8.33g 1.2 times less than Avocado Avocado
Polyunsaturated fat N/A 42% 1.19g 39.7 times less than Walnut Walnut

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 366
% Daily Value*
46%
Total Fat 30g
82%
Saturated Fat 18g
Trans Fat g
33%
Cholesterol 100mg
0%
Sodium 1,400mg
1%
Total Carbohydrate 4g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 20g
Vitamin D 21mcg 4%

Calcium 800mg 80%

Iron 0mg 0%

Potassium 125mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
limit break
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
limit break
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Cotija cheese nutrition infographic

Cotija cheese nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170898/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.