Lowfat cottage cheese

Dairy

Item Rating: 71/100

1 serving (113 grams) contains 90 calories, 12.0 grams of protein, 2.5 grams of fat, and 4.0 grams of carbohydrates.

Nutrition Information

1 cup (226g)

Calories		180
% Daily Value*
Total Fat		5 g	6%
	Saturated Fat	2.0 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		20.0 mg	6%
Sodium		700 mg	30%
Total Carbohydrates		8.0 g	2%
	Dietary Fiber	0 g	0%
	Sugars	6.0 g
protein		24.0 g	48%
Vitamin D		0 mcg	0%
Calcium		200.0 mg	15%
Iron		0.2 mg	1%
Potassium		250.0 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

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 45 cal (26.0%)

Protein: 96 cal (55.5%)

Carbs: 32 cal (18.5%)

About Lowfat cottage cheese

Lowfat cottage cheese is a fresh, unripened cheese made by draining curds without pressing them to expel all the whey. Originating from Eastern Europe, cottage cheese has become popular worldwide for its mild flavor and versatility in various dishes, including salads, smoothies, and snack options. This dairy product is known for being high in protein while remaining relatively low in fat, especially in lowfat varieties. A 1/2 cup serving (approximately 113 grams) typically contains around 80-90 calories, 1 gram of fat, and 14 grams of protein, making it an excellent option for those seeking a lean source of complete protein. It also provides calcium, phosphorus, and selenium, essential for bone health and metabolic functions, along with small amounts of vitamins B12 and B6 for energy production and nervous system health.

Health Benefits

• Supports muscle growth and repair due to high protein content (14 grams per 1/2 cup serving).
• Promotes bone health with calcium (92 mg per serving) and phosphorus (152 mg per serving).
• Acts as an antioxidant source with selenium (10 mcg per serving), which helps combat oxidative stress.

Dietary Considerations

Allergens: Contains milk

Suitable for: Low-fat diets, high-protein diets, weight management plans

Not suitable for: Vegan diets, lactose-intolerant individuals unless lactose-free options are used

Selection and Storage

Store in the refrigerator at 40°F (4°C) or below and consume within 5-7 days of opening; keep sealed to prevent absorption of odors.

Common Questions About Lowfat cottage cheese Nutrition

Is lowfat cottage cheese high in protein?

Yes, lowfat cottage cheese is an excellent source of protein. A 1/2 cup serving (about 113 grams) typically contains around 12-14 grams of protein, making it a great option for muscle repair and satiety while being low in fat.

Can I eat lowfat cottage cheese on a keto or low-carb diet?

Lowfat cottage cheese can be compatible with a low-carb diet due to its moderate carbohydrate content. A 1/2 cup serving contains about 3-4 grams of carbs. However, it is not ideal for stricter keto diets due to its slightly elevated carb-to-fat ratio compared to full-fat varieties.

What are the health benefits and concerns of eating lowfat cottage cheese?

Lowfat cottage cheese is rich in protein, calcium, and B vitamins such as B12, supporting bone health and energy production. However, some brands can be high in sodium, with up to 400-500 mg per serving, which may be a concern for individuals managing blood pressure.

What is the recommended portion size for lowfat cottage cheese?

A standard serving size is 1/2 cup (113 grams), providing around 90 calories and 12-14 grams of protein. This portion size works well as part of a balanced meal or snack, paired with vegetables, fruit, or grains to make it more filling and nutritious.

How does lowfat cottage cheese compare to Greek yogurt?

Lowfat cottage cheese is similar to Greek yogurt in terms of protein content but generally contains less sugar and fewer carbs. Greek yogurt has a creamier texture and may offer more probiotics, while cottage cheese appeals to those looking for a chunkier texture and a slightly saltier taste profile.

Data Sources & Scientific References