1 serving (113 grams) contains 93 calories, 12.4 grams of protein, 2.6 grams of fat, and 4.9 grams of carbohydrates.
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Nutrition Information
Calories |
185.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.2 g | 6% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 27.1 mg | 9% | |
| Sodium | 725.5 mg | 31% | |
| Total Carbohydrates | 9.7 g | 3% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 9.3 g | ||
| protein | 24.9 g | 49% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 232.8 mg | 17% | |
| Iron | 0.3 mg | 1% | |
| Potassium | 271.2 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 Light cottage cheese
Light cottage cheese is a dairy product that originated in Europe and has since become a staple across many cuisines globally, particularly in Western diets. It is made by curdling milk and draining most of the whey, resulting in a soft, creamy texture with small curds. The 'light' variety typically contains reduced fat content compared to regular cottage cheese, making it a popular choice for weight-conscious individuals. A 1/2-cup serving (approximately 113g) of light cottage cheese provides about 80-100 calories, 10-14 grams of protein, 2 grams of fat, and minimal carbohydrates, along with essential nutrients like calcium, phosphorus, and vitamin B12.
Health Benefits
- High protein content (10-14g per 1/2 cup) supports muscle repair and maintenance, making it ideal for those with active lifestyles.
- Rich in calcium (approx. 100mg per serving), vital for maintaining strong bones and teeth.
- Contains phosphorus, which helps in energy production and storage at the cellular level.
- Low carbohydrate content makes it suitable for low-carb and ketogenic diets.
- Includes vitamin B12, which plays a role in red blood cell formation and nervous system health.
Dietary Considerations
Selection and Storage
Store light cottage cheese in the refrigerator at or below 40°F and consume within 7-10 days after opening. Keep it tightly sealed to prevent moisture loss and contamination.
Common Questions About Light cottage cheese Nutrition
Is light cottage cheese high in protein?
Yes, light cottage cheese is an excellent source of protein. A 1/2 cup serving typically contains around 12-14 grams of protein, making it a popular choice for promoting muscle repair and growth while being relatively low in calories.
Can I eat light cottage cheese on a keto diet?
Yes, light cottage cheese is compatible with a keto diet, as it is low in carbohydrates. A 1/2 cup serving has around 3-4 grams of carbs, making it a suitable option, especially if you are managing your carb intake carefully.
What are the health benefits of light cottage cheese?
Light cottage cheese provides high-quality protein, calcium, and phosphorus, which support bone health and muscle maintenance. It is also relatively low in fat and calories, making it a good choice for weight management. However, it can be high in sodium, so individuals on low-sodium diets should monitor their intake.
What is the recommended serving size for light cottage cheese?
The recommended serving size for light cottage cheese is generally 1/2 cup, which offers a balanced amount of protein, calories (around 90-110), and minimal fat. For a light meal or snack, pairing it with fruits or vegetables is also common.
How does light cottage cheese compare to Greek yogurt?
Light cottage cheese tends to have slightly more protein per serving than Greek yogurt, with comparable calories. However, cottage cheese is usually saltier and chunkier, while Greek yogurt is creamier and typically lower in sodium. Both are excellent choices for high protein snacks, depending on preference.
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.
- USDA FoodData - Light cottage cheese DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
