1 serving (150 grams) contains 250 calories, 15.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
400.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.8 g | 16% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 32.0 mg | 10% | |
| Sodium | 800.0 mg | 34% | |
| Total Carbohydrates | 48 g | 17% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 6.4 g | ||
| protein | 24 g | 48% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 240 mg | 18% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 320.0 mg | 6% | |
* 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 wrap
A Cottage Cheese Wrap is a versatile dish that typically involves soft, tangy cottage cheese layered with fresh vegetables or greens, often wrapped in a tortilla or flatbread. Cottage cheese, originating in Europe, is a fresh cheese curd known for its high protein content and relatively low fat. It is commonly used in cuisines around the world for its mild flavor and adaptability. A single 1/2 cup serving of cottage cheese (low-fat variety) provides approximately 100 calories, 12-14 grams of protein, and is a rich source of calcium and phosphorus, while being relatively low in carbohydrates and sugars. Paired with whole-grain wraps and fiber-rich veggies, this meal offers a nutrient-dense balance of macronutrients and micronutrients suitable for various diets and lifestyles.
Health Benefits
- High protein content (12-14 g per 1/2 cup) supports muscle repair and maintenance, making it ideal for active individuals.
- Rich in calcium and phosphorus, which are essential for strong bones and teeth.
- Contains B vitamins such as B12, which aids in energy production and proper nerve function.
Dietary Considerations
Selection and Storage
Store cottage cheese at 0-4°C (32-39°F) in the refrigerator and consume within 5-7 days of opening. Keep wraps in a sealed container to maintain freshness.
Common Questions About Cottage cheese wrap Nutrition
Is a cottage cheese wrap high in protein?
Yes, a cottage cheese wrap is typically high in protein due to the cottage cheese content. On average, one cup of low-fat cottage cheese contains about 28 grams of protein, making it an excellent choice for muscle repair and growth. Combined with protein-rich wraps or additional fillings like lean meats, it can further enhance its protein profile.
Can I eat cottage cheese wraps on a keto diet?
Yes, cottage cheese wraps can be keto-friendly if you choose low-carb wraps or use alternatives like lettuce or egg-based wraps. Cottage cheese itself is low in carbs, with approximately 3-6 grams of carbohydrates per half-cup, depending on the brand. Be mindful of any additional fillings to ensure they remain within typical keto nutritional guidelines.
What are the health benefits or concerns of eating cottage cheese wraps?
Cottage cheese wraps are a great source of protein, calcium, and probiotics, which can support muscle health, bone strength, and digestive health. However, some cottage cheeses are high in sodium, with around 400-600 mg per half-cup serving, so those with high blood pressure or sodium restrictions should choose low-sodium options.
What is the recommended serving size for a cottage cheese wrap?
The recommended serving size for a cottage cheese wrap is typically one medium-sized wrap with about 1/2 cup of cottage cheese and optional vegetables or lean protein fillings. This portion provides a balanced meal with approximately 200-300 calories, depending on the specific ingredients used.
How does a cottage cheese wrap compare to other high-protein wraps?
Cottage cheese wraps are often lower in calories and fat compared to wraps made with options like cream cheese or cheese spreads. They are also richer in casein, a slow-digesting protein, which makes them ideal for sustained energy. However, compared to hummus-based wraps, they are higher in protein but may contain more sodium.
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.
