1 serving (210 grams) contains 206 calories, 23.3 grams of protein, 9.0 grams of fat, and 7.1 grams of carbohydrates.
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Nutrition Information
Calories |
205.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.0 g | 11% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 35.7 mg | 11% | |
| Sodium | 661.5 mg | 28% | |
| Total Carbohydrates | 7.1 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 5.6 g | ||
| protein | 23.3 g | 46% | |
| Vitamin D | 8.4 mcg | 42% | |
| Calcium | 174.3 mg | 13% | |
| Iron | 0.1 mg | 0% | |
| Potassium | 218.4 mg | 4% | |
* 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 Small curd cottage cheese
Small curd cottage cheese is a fresh, dairy-based product known for its soft curd texture and lightly tangy flavor. Believed to have originated in Europe, it has become a staple in many cuisines worldwide, appreciated for its versatility and high nutritional value. Made from curdled milk where the whey is drained but curds remain, this cheese is considered a high-protein, low-fat food option. A typical ½ cup serving of small curd cottage cheese provides approximately 12 grams of protein, 4 grams of fat, and is rich in calcium, phosphorus, and selenium. It is also low in carbohydrates, making it popular among individuals following specific diets such as low-carb or high-protein meal plans.
Health Benefits
- High-quality protein (12g per ½ cup) supports muscle repair and maintenance.
- Rich in calcium (about 70mg per ½ cup), essential for strong bones and teeth.
- Contains selenium (10-15 mcg per ½ cup), a potent antioxidant supporting immune function and thyroid health.
Dietary Considerations
Selection and Storage
Store small curd cottage cheese in the refrigerator at 34-40°F and consume within 5-7 days of opening for maximum freshness. Keep it tightly sealed to prevent spoilage.
Common Questions About Small curd cottage cheese Nutrition
Is small curd cottage cheese high in protein?
Yes, small curd cottage cheese is an excellent source of protein. A 1/2 cup serving typically provides 12-14 grams of protein, making it a great option for muscle building and overall dietary needs. It is also a complete protein, containing all essential amino acids.
Can I eat small curd cottage cheese on a keto diet?
Yes, small curd cottage cheese can fit well into a keto diet. It is relatively low in carbohydrates, with around 3-4 grams per 1/2 cup serving. Consuming it in moderation, paired with other healthy fats and proteins, can help maintain keto macro ratios.
What are the health benefits of small curd cottage cheese?
Small curd cottage cheese is rich in calcium and phosphorus, which support bone health. It also contains B vitamins, including B12, which aids in red blood cell production and energy metabolism. However, watch for sodium content, typically around 400 mg per 1/2 cup serving, if you're monitoring your sodium intake.
How much small curd cottage cheese should I eat in a serving?
A standard serving size of small curd cottage cheese is 1/2 cup, which typically contains about 100-120 calories, 12-14 grams of protein, 3-4 grams of carbohydrates, and around 1-4 grams of fat, depending on the fat content (low-fat, regular, or full-fat). Adjust portion sizes based on your dietary needs.
How does small curd cottage cheese compare to Greek yogurt?
Small curd cottage cheese and Greek yogurt are both high-protein options, but cottage cheese generally has slightly more protein (12-14g versus 9-10g per 1/2 cup). Greek yogurt tends to have more probiotics, while cottage cheese is often saltier, so preference may depend on your nutritional priorities and taste.
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 - Small curd 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.
