1 serving (100 grams) contains 98 calories, 11.1 grams of protein, 4.3 grams of fat, and 3.4 grams of carbohydrates.
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Nutrition Information
Calories |
233.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.2 g | 13% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 40.5 mg | 13% | |
| Sodium | 866.7 mg | 37% | |
| Total Carbohydrates | 8.1 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 6.4 g | ||
| protein | 26.4 g | 52% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 197.6 mg | 15% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 247.6 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 sauce
Cottage cheese sauce is a nutrient-rich condiment made by blending cottage cheese with other ingredients such as herbs, spices, lemon juice, or yogurt to create a creamy, tangy sauce. Cottage cheese originates from Europe and is a versatile dairy product commonly used in healthy cooking across various cuisines, particularly in Mediterranean and Western diets. This sauce offers a low-calorie, high-protein addition to dishes like salads, roasted vegetables, or grilled meats. Cottage cheese is rich in casein protein, calcium, phosphorus, and B vitamins such as riboflavin, contributing to its robust nutritional profile. Typically low in fat (depending on its type) and carbohydrate, it is an excellent option for health-conscious individuals and those seeking a balanced diet.
Health Benefits
- Supports muscle building and repair due to its high casein protein content (approximately 13g protein per 100g cottage cheese).
- Promotes bone health with calcium and phosphorus, two critical minerals for maintaining strong bones and teeth.
- Provides energy and supports metabolism with B vitamins like riboflavin, which aid in converting food into usable energy.
Dietary Considerations
Selection and Storage
Store cottage cheese sauce in an airtight container in the refrigerator for up to 3 days. Stir well before serving to maintain consistency.
Common Questions About Cottage cheese sauce Nutrition
Is cottage cheese sauce high in protein?
Yes, cottage cheese sauce is high in protein due to the base ingredient: cottage cheese. A 1/2 cup serving of cottage cheese typically provides around 12-15 grams of protein, making the sauce a great option for those looking to increase their protein intake.
Can I eat cottage cheese sauce on a keto or low-carb diet?
Yes, cottage cheese sauce is compatible with keto and low-carb diets, as it is naturally low in carbohydrates. For example, a 1/2 cup serving of full-fat cottage cheese typically has around 3-4 grams of carbs, depending on the brand. Make sure to check for added ingredients like thickeners or sweeteners that could increase carb content.
What are the health benefits of cottage cheese sauce?
Cottage cheese sauce offers several health benefits, including being a high-protein, low-fat option (if using low-fat cottage cheese). It is a good source of calcium and B vitamins, which support bone health and energy metabolism. However, it can be relatively high in sodium, with 1/2 cup containing around 400-500 mg, so opt for low-sodium varieties if this is a concern.
How much cottage cheese sauce should I use as a serving?
A typical serving of cottage cheese sauce is about 1/4 to 1/2 cup, depending on its use. For example, 1/4 cup is sufficient as a topping or dip, providing approximately 50-100 calories depending on the cottage cheese's fat content.
How does cottage cheese sauce compare to other creamy sauces?
Cottage cheese sauce is generally lower in fat and calories compared to traditional cream-based sauces like Alfredo or sour cream-based dips. It is also higher in protein, making it a healthier alternative. Blending cottage cheese creates a smooth texture, which can mimic the creaminess of heavier sauces without the added saturated fat.
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.
