100 g of Cottage Cheese (fat-free, unsalted) has 70 calories. It contains 3.5 g of carbs, 12.5 g of protein, 0.2 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 29% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Cottage Cheese (fat-free, unsalted)?

Lor peyniri is a mild Turkish whey cheese, made by heating and draining the whey left from cheesemaking. It is not quite the same as cottage cheese: lor is usually softer, with moist, loose curds and a delicate flavour. This fat-free, unsalted version is especially plain, so it works well in both savoury and lightly sweet dishes.

In Turkey, it is often eaten at breakfast with vegetables and bread, folded into omelettes, or used as a filling for börek. You can also stir it into herbs for a simple spread. It is high in protein while contributing very little fat; a 100 g serving provides 12.5 g of protein. Pair it with tomatoes, cucumber or fresh herbs for a light meal, and season it yourself to suit your taste.

Cottage Cheese (fat-free, unsalted) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.5g

· 1% DV

Protein

12.5g

· 25% DV

Fat

0.2g

· 0% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 21% · Protein 76% · Fat 3%

Cottage Cheese (fat-free, unsalted) Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

Biotin

7µg · 23% DV

0.25mg · 19% DV

0.5mg · 10% DV

Minerals

Phosphorus

120mg · 17% DV

Selenium

8µg · 15% DV

Zinc

1mg · 9% DV

Calcium

80mg · 8% DV

How Nutritious Is Cottage Cheese (fat-free, unsalted)?

Nutrient density

High

70/ 100

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

52/ 100

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.

Cottage Cheese (fat-free, unsalted) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cottage Cheese (fat-free, unsalted)

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cottage Cheese (fat-free, unsalted) 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 (fat-free, unsalted) Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cottage Cheese (fat-free, unsalted) 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

Cottage Cheese (fat-free, unsalted) Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

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370 kcal

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Frequently Asked Questions About Cottage Cheese (fat-free, unsalted)

What is lor cheese, and how is it made?

Lor cheese is a fresh Turkish whey cheese made by heating the whey left over from cheesemaking until soft curds form. This fat-free, unsalted version is mild and moist, with loose, irregular curds.

Is lor cheese the same as ricotta?

No, lor cheese and ricotta are similar fresh whey cheeses, but they are not identical. Their production methods and textures can differ; lor is often looser and less creamy, so it may need draining before replacing ricotta in a recipe.

How is lor cheese different from cottage cheese?

Lor cheese is usually made from leftover whey, while cottage cheese is made by curdling milk. Cottage cheese is commonly sold with a creamy dressing and added salt; lor tends to have a simpler, drier curd texture.

How do you eat lor cheese?

Lor cheese can be eaten as it is, spread on toast, or mixed with herbs and vegetables. Its mild taste also works in omelettes, pastry fillings, and desserts, so it is useful in both savoury and sweet dishes.

Can you cook with lor cheese?

Yes, lor cheese works well in cooked dishes such as savoury pastries, omelettes, and stuffed vegetables. It does not melt into stretchy strands, so use it for a soft curd filling rather than as a melting cheese topping.

Can lor cheese replace ricotta in a recipe?

Yes, lor cheese can replace ricotta in many fillings and baked dishes. Drain it first if it is very moist, and expect a less creamy texture; blending or mashing the curds makes the substitution smoother.

How should you store lor cheese after opening?

Keep lor cheese refrigerated in a clean, tightly closed container and use it soon after opening. Discard it if you notice mold, an unusual smell, or a marked change in appearance; fresh curd cheese spoils more readily than aged cheese.

Can you freeze lor cheese?

Yes, lor cheese can be frozen, although thawing may make its curds drier or more crumbly. Freeze it in a sealed portion and save thawed lor for cooked dishes, where the texture change is less noticeable.

Why is lor cheese watery?

Lor cheese can be watery because fresh curds naturally hold moisture, and some batches are drained less than others. For a firmer filling, place it in a fine sieve and let excess liquid drain before using it.

Is lor cheese good for weight loss?

Lor cheese can fit into a weight-loss eating plan because its protein can help make a meal more filling. It does not cause weight loss by itself; pair it with vegetables or whole grains instead of relying on it as a complete meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026