Fermented dairy shows no CVD risk increase (Drouin-Chartier et al., BMJ 2020). Per 100 g: 366 kcal, 20 g protein, 30 g fat. Crumbled cheese over salad is easy to over-add — weigh it.
How should I track Mexican Cheese, queso cotija?
Mexican Cheese, queso cotija is high in calcium. The best way to track Mexican Cheese, queso cotija 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.
