1 serving (150 grams) contains 200 calories, 15.0 grams of protein, 6.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
320.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.6 g | 12% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 640.0 mg | 27% | |
| Total Carbohydrates | 32.0 g | 11% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.8 g | ||
| protein | 24 g | 48% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 160.0 mg | 12% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 240 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 on toast
Cottage cheese on toast is a versatile dish popular in various cuisines, especially in Western diets. Cottage cheese, a fresh dairy product made from curds, offers a mild, creamy flavor complemented by whole-grain or sourdough toast. Known for its high protein content and relatively low fat, cottage cheese is a nutrient-dense food loaded with essential amino acids, calcium, and B vitamins. When paired with toast, particularly whole-grain varieties, this dish provides a balanced mix of macronutrients suitable for breakfast or a light meal. Adding toppings like fruit or vegetables enhances its nutritional value by incorporating fiber, vitamins, and antioxidants.
Health Benefits
- Rich in high-quality protein (approximately 14 grams per 1/2 cup) essential for muscle repair and growth.
- A great source of calcium (about 125 mg per 1/2 cup), supporting bone health and nerve function.
- Contains B vitamins like riboflavin and B12, which aid metabolism and red blood cell formation.
Dietary Considerations
Selection and Storage
Store cottage cheese in the refrigerator at 1-4°C and consume it by the 'use-by' date. Keep toast and toppings separate until ready to assemble for optimal freshness.
Common Questions About Cottage cheese on toast Nutrition
Is cottage cheese on toast high in protein?
Yes, cottage cheese on toast can be a high-protein option. A half-cup serving of low-fat cottage cheese contains about 14 grams of protein, while a slice of whole-grain toast adds around 3-4 grams. Together, this combination offers a protein-rich snack or meal with approximately 17-18 grams of protein.
Can I eat cottage cheese on toast on a keto diet?
Cottage cheese on toast is not ideal for a strict keto diet because traditional bread is high in carbs. However, you can make it keto-friendly by using low-carb or almond flour-based bread. Cottage cheese itself is low in carbs, with only about 3-4 grams of carbs per half-cup.
What are the health benefits of cottage cheese on toast?
Cottage cheese on toast provides a balanced mix of protein and carbohydrates, making it a great option for energy and muscle repair. Cottage cheese is rich in calcium and phosphorus, which support bone health, while whole-grain toast adds dietary fiber for improved digestion. However, watch the sodium content in cottage cheese, especially if monitoring salt intake.
How much cottage cheese should I use for a serving of toast?
A recommended portion would be around 1/4 to 1/2 cup of cottage cheese per slice of toast. This provides a satisfying amount of protein and flavor without excessive calories, totaling approximately 150-200 calories depending on the type of bread and cottage cheese used.
How does cottage cheese on toast compare to avocado toast?
Cottage cheese on toast is higher in protein, with around 14-18 grams per serving, while avocado toast is lower in protein but higher in healthy monounsaturated fats. Both options are healthy but cater to different nutritional needs — choose cottage cheese for a protein boost, and avocado for heart-healthy fats.
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.
