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Cottage cheese Calories
High-protein, low-carb fresh cheese
CALORIES
GI
POTASSIUM
FIBER
Cottage cheese Nutrition Facts
Selected: 100 g
98
KCAL / 100G
Carbs
3.4g
· 14%
Protein
11.1g
· 46%
Fat
4.3g
· 40%
Fiber
0g
Cottage cheese Vitamins & Minerals
Vitamins
B2
0.23mg · 18% DV
B12
0.43µg · 18% DV
Biotin
4µg · 13% DV
B5
0.34mg · 7% DV
Minerals
Phosphorus
159mg · 23% DV
Selenium
9.7µg · 18% DV
Sodium
364mg · 16% DV
Calcium
83mg · 8% DV
Cottage cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Cottage cheese Contain Allergens?
Contains these allergens:
Which Diets Is 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
✓ Suitable
Low FODMAP
— Not suitable
Cottage cheese Fat Profile
SATURATED
1.72g
MONOUNSATURATED
1g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cottage cheese
Cottage cheese — Frequently Asked Questions
What is the best way to store cottage cheese?
Keep it refrigerated in its original sealed container or an airtight container after opening, and serve it with a clean spoon. Follow the use-by date and discard it if it develops mold, an off smell, discoloration, or an unusual fizzy texture.
Can cottage cheese be frozen?
Yes, but thawing often makes it wetter and grainier because the curds separate from the liquid. Frozen and thawed cottage cheese works best in cooked dishes such as pancakes, egg bakes, sauces, or casseroles.
Does cooking cottage cheese destroy its protein?
Ordinary cooking does not remove the protein, although heat changes the structure of the proteins and can alter the texture. It may release liquid or become firmer, especially in baked dishes.
Why does cottage cheese sometimes taste sour?
A mild tang is normal because cultured cottage cheese is made with acid-producing bacteria. A sharply unpleasant sour taste together with mold, a yeasty smell, or package swelling can indicate spoilage.
How is cottage cheese different from ricotta?
Cottage cheese is made from curds and typically has a wetter, lumpier texture and a tangier flavor. Ricotta is usually smoother and milder, and is traditionally made from whey, though recipes vary.
What goes well with cottage cheese besides fruit?
It pairs well with tomatoes, cucumber, herbs, roasted vegetables, eggs, and whole-grain toast. For a savory meal, use it as a topping for baked potatoes or stir it into scrambled eggs.
Is cottage cheese a good food after a workout?
It can be a convenient post-workout protein option. After a hard or long session, pairing it with carbohydrate-rich foods such as fruit, oats, or toast can support recovery and replenish energy.
Is it okay to eat cottage cheese before bed?
For most people, cottage cheese can be a satisfying evening snack. If dairy causes reflux, bloating, or discomfort, choose a smaller serving and avoid eating it immediately before lying down.
Can people with lactose intolerance eat cottage cheese?
Tolerance varies because lactose content differs by brand and production method. Some people can manage a small amount, while others may prefer lactose-free cottage cheese or another dairy-free alternative.
Who should be careful with cottage cheese?
People with a milk allergy should avoid it, as it contains dairy proteins. Those following a medically prescribed low-sodium, kidney, or fluid-restricted diet should check the label and seek individualized advice, since products vary substantially.
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Nutrition data compiled from USDA FoodData Central and scientific sources.