Dairy

Oaxaca

Health
ScoreB

Oaxaca is a creamy, mild Mexican cheese with a high melting point, traditionally made from cow's milk and known for its stretchy texture and rich calcium content.

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Why Oaxaca scores 68

Nutrient density33

Protein quality14

Fiber content0

Healthy fats2

Bioactive compounds8

Glycemic impact10

Top nutrients

% Daily Value per 1 cup (100 g)

Vitamin B12 96%Calcium 39%Phosphorus 28%Zinc 26%Sodium 26%

Nutrition

per_100g

300

Calories

22g

Protein

2.2g

Carbs

22.4g

Fat

Fiber

Health benefits

Supports bone mineral density and skeletal strength

strong evidence

High bioavailable calcium and phosphorus content support hydroxyapatite crystal formation and maintain bone matrix integrity during aging

Provides complete protein with all essential amino acids

strong evidence

Cheese concentrates casein and whey proteins, delivering essential amino acids needed for muscle protein synthesis and tissue repair in older adults

May support cardiovascular function through CLA content

emerging evidence

Conjugated linoleic acid (CLA) from grass-fed sources has been studied for potential effects on arterial function and lipid metabolism

Supports cognitive function through choline and B vitamins

moderate evidence

Contains choline and B12, nutrients involved in neurotransmitter synthesis and myelin formation necessary for age-related cognitive preservation

Pairs well with

·Pair with fresh tomatoes and cilantro because lycopene absorption may be enhanced by the cheese's fat content, increasing bioavailability of carotenoids
·Combine with black beans because together they provide complementary amino acid profiles, creating a complete protein source superior to either alone
·Pair with jalapeños and lime because capsaicin and citric acid may enhance mineral absorption and provide anti-inflammatory synergy
·Combine with epazote (traditional herb) because the herb's volatile compounds may support digestion and reduce bloating associated with cheese consumption

Practical tips

·Best timing: midday
·Store wrapped in plastic wrap in the coldest section of your refrigerator (32-35°F) and consume within 2 weeks for optimal flavor and food safety
·Select cheese from reputable producers who use high-quality milk; check labels for added gums or emulsifiers, which indicate lower-quality products
·Use small portions (1-2 ounces per serving) in cooked dishes like quesadillas or chilaquiles to maximize flavor impact while controlling sodium and saturated fat intake
·Bring to room temperature 10 minutes before eating if consuming fresh, as this enhances flavor perception and makes portion control easier to monitor
·Pair with higher-fiber foods (beans, vegetables, whole grains) to moderate the cheese's effect on satiety and support digestive health