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4% fat cottage cheese Calories
Protein-rich soft cottage cheese with 4% fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of 4% fat cottage cheese has 100 calories. It contains 3.4 g of carbs, 11.1 g of protein, 4 g of fat and 0 g of fiber. Its 151 mg of Phosphorus covers 22% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
4% fat cottage cheese Nutrition Facts
Selected: 100 g
100
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
11.1g
· 22% DV
Fat
4g
· 5% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 47% · Fat 39%
4% fat cottage cheese nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 2.6 g | 13% |
| Trans fat | 0.12 g | |
| Sodium | 330 mg | 14% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 11.1 g | 22% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of 4% fat cottage cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 150 kcal |
| 1 tablespoon (small) | 15 g | 15 kcal |
| 1 ounce (small) | 28.4 g | 28 kcal |
| 2 tablespoon (medium) | 30 g | 30 kcal |
| 100 g | 100 g | 100 kcal |
| ½ cup (half) | 105 g | 105 kcal |
| 1 cup (large) | 210 g | 210 kcal |
| 250 g | 250 g | 250 kcal |
Calculated from 100 calories per 100 g.
Frequently Asked Questions About 4% fat cottage cheese
How do you eat 4% fat lor?
4% fat lor, a Turkish fresh curd cheese, can be eaten on toast, with fruit, or alongside eggs and vegetables. It also works as a filling for pastries and flatbreads; if it seems wet, drain it before adding it to a recipe.
What can you make with 4% fat lor?
You can use 4% fat lor in savory pastries, omelets, stuffed flatbreads, pasta dishes, and baked desserts. Its soft, crumbly texture differs from stretchy melting cheeses, so mix it into fillings rather than expecting it to melt smoothly.
Is 4% fat lor the same as cottage cheese?
No, 4% fat lor is not necessarily the same as cottage cheese. Lor is a Turkish fresh curd cheese, often made from whey, while cottage cheese is typically made from milk curds; their texture, moisture, and production methods can differ.
How is 4% fat lor made?
4% fat lor is made by curdling and draining milk or, commonly, by heating and collecting curds from whey left over from cheesemaking. Producers use different methods, so lor can range from moist and delicate to drier and more crumbly.
How should you store 4% fat lor after opening?
Keep 4% fat lor covered in the refrigerator after opening and follow the package’s use-by guidance. Use a clean utensil each time, and avoid leaving it at room temperature for long, since fresh curd cheeses spoil more readily than aged cheeses.
Can you freeze 4% fat lor?
Yes, you can freeze 4% fat lor, but thawing may make it grainier or release water. It is best used afterward in cooked dishes such as pastries or omelets; thaw it in the refrigerator and drain any excess liquid before cooking.
Does 4% fat lor melt when cooked?
No, 4% fat lor generally does not melt into a smooth, stretchy layer like mozzarella. It softens and may crumble when heated, which makes it useful in fillings, baked dishes, and omelets but less suitable as a melting-cheese topping.
Can you use 4% fat lor instead of ricotta?
Yes, 4% fat lor can replace ricotta in many fillings and baked dishes, though the result may be less creamy and more crumbly. Drain it if it is wet, or blend it briefly when a smoother texture is needed.
Is 4% fat lor a good choice for weight loss?
4% fat lor can fit into a weight-loss meal because it provides protein and can be paired with vegetables or fruit for a filling snack. Keep portions in line with your meal plan, and watch additions such as oil, honey, or pastry.
Can people with lactose intolerance eat 4% fat lor?
Some people with lactose intolerance tolerate small servings of 4% fat lor, but the lactose content varies with how it is made. It is not automatically lactose-free, so choose a lactose-free option if even small amounts trigger symptoms.
4% fat cottage cheese Vitamins & Minerals
Vitamins
B12
0.43µg · 18% DV
B2
0.16mg · 12% DV
Biotin
3.1µg · 10% DV
B5
0.43mg · 9% DV
Minerals
Phosphorus
151mg · 22% DV
Selenium
9.7µg · 18% DV
Sodium
330mg · 14% DV
Iodine
20µg · 13% DV
Potassium ⭐
104mg · 3% DV
4% fat cottage cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 4% fat cottage cheese
To burn the 100 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 4% fat cottage cheese?
Lor is a soft, fresh Turkish curd cheese; the listing calls this version 4% fat cottage cheese. It is traditionally made by heating the whey left from cheesemaking until the curds form, and has a mild, milky taste with a delicate, slightly crumbly texture. In Turkey it is often served at breakfast, plain or with herbs and vegetables, and used as a filling for börek and other pastries. For an easy meal, spread it on toast or pair it with tomatoes and cucumber.
It provides substantial protein for a soft cheese, with 11.1 g per 100 g, while remaining moderately low in fat. Choose an unsalted version for sweet pairings such as fruit or honey, or season it with herbs for a savoury snack.
How Nutritious Is 4% fat cottage cheese?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is 4% fat cottage cheese Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does 4% fat cottage cheese Contain Allergens?
Contains these allergens:
Which Diets Is 4% fat cottage cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
4% fat cottage cheese Fat Profile
SATURATED
2.6g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.