Fermented dairy shows no CVD risk increase (Drouin-Chartier et al., BMJ 2020). Per 100 g: 393 kcal, 28.5 g protein, 29.7 g fat. Crumbled cheese over salad is easy to over-add — weigh it.
How should I track Cotija cheese?
Cotija cheese is high in calcium. The best way to track Cotija cheese is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
