1 serving (113 grams) contains 90 calories, 12.4 grams of protein, 2.5 grams of fat, and 3.6 grams of carbohydrates.
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Nutrition Information
Calories |
189.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.3 g | 6% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 21.0 mg | 7% | |
| Sodium | 735.3 mg | 31% | |
| Total Carbohydrates | 7.6 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 5.5 g | ||
| protein | 26.1 g | 52% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 210.1 mg | 16% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 262.6 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cottage cheese low fat
Cottage cheese, originating from Eastern Europe, is a fresh cheese curd product with mild flavor and a creamy texture. Low-fat cottage cheese is made from 1% to 2% milk fat, offering a lower-calorie, high-protein alternative to regular cottage cheese. A typical 1/2 cup serving contains approximately 90 calories, 14 grams of protein, 2.5 grams of fat, and only 3 grams of carbohydrates, depending on the brand. It is an excellent source of calcium (70-80 mg per serving), phosphorus, and B vitamins like riboflavin. Its versatility allows it to be used in both sweet and savory dishes, popular in cuisines worldwide for toppings, baking, or as a standalone snack.
Health Benefits
- Promotes muscle repair and growth due to its high protein content (approximately 14 grams per 1/2 cup serving).
- Supports bone health because of its calcium content (70-80 mg per 1/2 cup), which is vital for maintaining bone density.
- Provides energy metabolism through B vitamins like riboflavin (0.2 mg per serving), which help convert food into usable energy.
Dietary Considerations
Selection and Storage
Store cottage cheese in the refrigerator at or below 40°F (4°C) and consume by the expiration date. Keep it sealed to maintain freshness and prevent contamination.
Common Questions About Cottage cheese low fat Nutrition
Is cottage cheese low fat high in protein?
Yes, low-fat cottage cheese is high in protein, containing approximately 13 grams of protein per 1/2 cup (113 grams) serving. It is a great source of casein protein, which digests slowly and helps with muscle repair and growth.
Can I eat low-fat cottage cheese on a keto diet?
Yes, you can eat low-fat cottage cheese on a keto diet, as it is relatively low in carbs. A 1/2 cup serving typically contains just 3-4 grams of carbohydrates, making it a suitable option for those maintaining a low-carb intake while prioritizing high protein.
What are the health benefits of eating low-fat cottage cheese?
Low-fat cottage cheese is rich in protein, calcium, and other essential nutrients like phosphorus and B vitamins. These support bone health, muscle repair, and energy production. However, it can be high in sodium, with about 400 mg per 1/2 cup, so individuals watching their sodium intake should consume it in moderation.
What is the recommended serving size for low-fat cottage cheese?
A standard recommended serving size is 1/2 cup (113 grams), which provides about 90 calories, 13 grams of protein, and 2-3 grams of fat. This portion is ideal for a snack or as part of a meal to keep your nutrient intake balanced.
How does low-fat cottage cheese compare to Greek yogurt?
Low-fat cottage cheese is higher in protein than Greek yogurt, with comparable calorie content for similar serving sizes. Cottage cheese has a chunkier texture, while Greek yogurt is creamier. Both can be used in smoothies or as a base for savory dishes, but Greek yogurt tends to have more probiotics than cottage cheese.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
