Cotija vs Feta: Calories and Nutrition Compared (2026)

Cotija has 20 g of protein and 366 calories, while Feta has 14.2 g of protein and 265 calories. Cotija is higher in protein and calories.

Cotija and Feta are both popular cheeses used in various cuisines. This comparison highlights their nutritional differences to help inform dietary choices.

What Is the Difference Between Cotija and Feta?

Cotija is a crumbly Mexican cheese made from cow's milk, known for its salty flavor. It is often used in salads, tacos, and as a topping for various dishes. Feta is a brined cheese originating from Greece, traditionally made from sheep's milk or a mixture of sheep and goat's milk. It is commonly used in salads, pastries, and Mediterranean dishes.

Cotija vs Feta: Nutrition Side by Side

The following table provides a side-by-side comparison of Cotija and Feta's nutritional content.

Nutrient (per 100 g)	Cotija	Feta cheese
Calories	366 kcal	265 kcal
Protein	20 g	14.2 g
Carbs	4.0 g	3.9 g
Sugar	0 g	1.0 g
Fat	30 g	21.5 g
Fiber	0 g	0 g
Sodium	1400 mg	1139 mg

Which Is Better, Cotija or Feta?

For weight loss: Cotija contains 366 calories, while Feta has 265 calories, making Feta the better option for weight loss.

For muscle and protein: Cotija has 20 g of protein compared to Feta's 14.2 g, making Cotija the superior choice for protein intake.

For low-carb or low-sugar: Cotija has 4.0 g of carbs and 0 g of sugar, while Feta has 3.9 g of carbs and 1.0 g of sugar, making both cheeses low in carbs and sugar.

How to Track Cotija and Feta Accurately

Cheese portions can be misleading, making it easy to misjudge calorie and macro intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a nutritionist for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which cheese has more protein?

Cotija has 20 g of protein, while Feta has 14.2 g of protein. Therefore, Cotija has more protein.

Which cheese has fewer calories?

Feta has 265 calories, while Cotija has 366 calories. Thus, Feta has fewer calories.

What is the sodium content in Cotija?

Cotija contains 1400 mg of sodium per 100 g.

What is the sodium content in Feta?

Feta contains 1139 mg of sodium per 100 g.

How much fat is in Cotija?

Cotija has 30 g of fat per 100 g.

How much sugar is in Feta?

Feta has 1.0 g of sugar per 100 g.

Key Takeaways

• Cotija: 366 calories per 100 g.
• Feta: 265 calories per 100 g.
• Cotija: 20 g of protein per 100 g.
• Feta: 14.2 g of protein per 100 g.
• Cotija: 30 g of fat per 100 g.
• Feta: 21.5 g of fat per 100 g.