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Cottage Cheese (Low Fat) Calories
High protein, low fat, good calcium source
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
½ cup (medium) of Cottage Cheese (Low Fat) (110 g) has 88 calories. That works out to 80 calories per 100 g. It contains 3.7 g of carbs, 12.1 g of protein, 2.4 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 32% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Cottage Cheese (Low Fat)?
Lor is a mild Turkish whey cheese, made from the whey left over during cheesemaking. Its soft, irregular curds are moist and crumbly rather than stretchy, with a delicate, fresh taste. In Turkey, it is often eaten at breakfast with bread, tomatoes and herbs, and used as a filling for börek, gözleme and other savoury pastries. You can also fold it into salads or pair it with fruit for a simple snack.
This low-fat variety offers plenty of protein for its calories: it has 11 g of protein per 100 g. Its gentle flavour works well with herbs, pepper or a drizzle of olive oil; if using it in baking, drain it first when the curds seem especially wet.
Cottage Cheese (Low Fat) Nutrition Facts
Selected: 100 g
80
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
11g
· 22% DV
Fat
2.2g
· 3% 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 18% · Protein 57% · Fat 25%
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Cottage Cheese (Low Fat) Vitamins & Minerals
Vitamins
B12
0.7µg · 29% DV
Biotin
8µg · 27% DV
B2
0.25mg · 19% DV
Vitamin A
60µg · 7% DV
Minerals
Phosphorus
120mg · 17% DV
Sodium
350mg · 15% DV
Selenium
7µg · 13% DV
Iodine
13µg · 9% DV
Potassium ⭐
110mg · 3% DV
How Nutritious Is Cottage Cheese (Low Fat)?
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.
Cottage Cheese (Low Fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cottage Cheese (Low Fat)
To burn the 80 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.
Is Cottage Cheese (Low Fat) 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 (Low Fat) Contain Allergens?
Contains these allergens:
Which Diets Is Cottage Cheese (Low Fat) 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 (Low Fat) Fat Profile
SATURATED
1.4g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Compare Cottage Cheese (Low Fat)
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Frequently Asked Questions About Cottage Cheese (Low Fat)
What is lor cheese?
Lor is a fresh Turkish whey cheese made by heating the liquid left after cheesemaking. It has a mild taste and a soft, crumbly texture; low-fat versions may be moist or fairly dry depending on how they are made.
How do you eat lor cheese?
You can eat lor cheese plain or serve it with bread, tomatoes, cucumbers, and herbs. It also works well stirred into eggs, pasta, or salads when you want a mild, soft cheese without a strong flavor.
Is lor cheese the same as cottage cheese?
No. Lor is usually made from whey, while cottage cheese is made from curds formed from milk. The two can look similar, but lor is often more crumbly and its moisture and saltiness vary by producer.
Can you use lor cheese in börek?
Yes, lor cheese is a common filling for börek, the Turkish baked pastry. Mix it with chopped parsley and egg, then fill the pastry; drain very moist lor first so the filling does not make the layers soggy.
How should you store lor cheese?
Keep lor cheese refrigerated in a clean, covered container and use it promptly after opening. Discard it if you notice mold, an unusual color, or a sour smell, and follow any storage directions on its package.
Can you freeze lor cheese?
Yes, lor cheese can be frozen, though thawing may make it drier and more crumbly. Freeze it in airtight, meal-sized portions, thaw it in the refrigerator, and use the thawed cheese in cooked dishes such as pastries or eggs.
Does lor cheese melt when cooked?
No, lor cheese does not melt into a smooth, stretchy pool like some melting cheeses. It softens while keeping much of its crumbly texture, which makes it useful as a filling for börek, gözleme, and baked dishes.
What is the difference between lor and çökelek?
Lor is generally made from whey, whereas çökelek is commonly made by heating yogurt or buttermilk. They are distinct Turkish fresh cheeses, and çökelek may have a tangier taste or a different salt level.
What can you substitute for lor cheese in Turkish recipes?
For börek or gözleme, use a mild, crumbly fresh cheese as a substitute for lor. Drain wetter cheeses before mixing, and taste the filling before adding salt because substitutes can be saltier than lor.
Is lor cheese a good choice for weight loss?
Lor can fit into a weight-loss meal because it is a protein-containing, low-fat cheese, but it does not cause weight loss by itself. What you serve with it and the size of the full meal also matter.
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Nutrition data compiled from USDA FoodData Central and scientific sources.