Dairy
Oaxaca
61Health
Score
BScore
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 61
Nutrient density24
Protein quality14
Fiber content0
Healthy fats4
Bioactive compounds7
Glycemic impact10
Top nutrients
Vitamin B1295.8Calcium38.8Phosphorus28.3Zinc26.4Sodium26.1
Nutrition
per_100g
300
Calories
22g
Protein
2.2g
Carbs
22.4g
Fat
0g
Fiber
Health benefits
Supports bone mineral density and skeletal strength
strong evidenceHigh 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 evidenceCheese 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 evidenceConjugated 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 evidenceContains 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
