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Cottage cheese oatmeal Calories
High-protein, high-fiber, low-fat breakfast option
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cottage cheese oatmeal (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 23 g of carbs, 13 g of protein, 4 g of fat and 3.8 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Cottage cheese oatmeal Nutrition Facts
Selected: 1 cup (medium) · 180 g
171
KCAL / 180G
Carbs
23g
· 8% DV
Protein
13g
· 26% DV
Fat
4g
· 5% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 29% · Fat 20%
Cottage cheese oatmeal nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 23 g | 8% |
| Fiber | 3.8 g | 14% |
| Protein | 13 g | 26% |
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 Cup of Cottage cheese oatmeal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 171 kcal |
| 2 tablespoon (chopped) | 40 g | 38 kcal |
| 1 cup (extra small) | 90 g | 86 kcal |
| 100 g | 100 g | 95 kcal |
| 1 pack (mini) | 100 g | 95 kcal |
| 1 cup (small) | 120 g | 114 kcal |
| 1 piece (medium) | 150 g | 143 kcal |
| 1 serving (medium) | 200 g | 190 kcal |
| 1 cup (large) | 250 g | 238 kcal |
| 1 serving (large) | 300 g | 285 kcal |
| 1 bottle (jumbo) | 350 g | 333 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Cottage cheese oatmeal
How do you make cottage cheese oatmeal?
Cook rolled oats with water or milk until soft, then stir in cottage cheese. Add fruit and cinnamon for a sweet bowl, or season it with pepper and top it with an egg for a savory breakfast.
Does cottage cheese melt in oatmeal?
No, cottage cheese does not melt into a smooth sauce like some cheeses. Stirring it into hot oatmeal softens the curds and distributes them through the bowl; blend the cottage cheese first if you prefer a smoother texture.
Can you put cottage cheese in overnight oats?
Yes, cottage cheese works in overnight oats. Stir it together with the oats and milk before refrigerating, or add it in the morning for a more distinct texture. Add fresh fruit just before serving to keep it from getting mushy.
Is cottage cheese oatmeal better sweet or savory?
Cottage cheese oatmeal works both sweet and savory. For a sweet version, try berries, banana, or cinnamon; for a savory bowl, add black pepper, chopped tomatoes, or a fried egg. The mild cheese pairs easily with either style.
What toppings go well with cottage cheese oatmeal?
Fruit, nuts, and cinnamon are good toppings for sweet cottage cheese oatmeal, while tomatoes, herbs, and eggs suit a savory bowl. Add crunchy toppings just before eating so they do not soften in the warm oatmeal.
Can cottage cheese oatmeal help with weight loss?
Cottage cheese oatmeal can make a filling breakfast because it combines protein from the cheese with fiber from oats. It does not cause weight loss on its own; keep toppings such as honey, nut butter, and nuts in portions that suit your eating plan.
Can people with diabetes eat cottage cheese oatmeal?
Many people with diabetes can include cottage cheese oatmeal, but the oats still provide carbohydrates that can affect blood glucose. Use a suitable portion, avoid sweetened add-ins, and follow your clinician’s advice if you have an individual meal plan.
How long does cottage cheese oatmeal keep in the fridge?
Store cottage cheese oatmeal in a covered container in the refrigerator and eat it within about three days. It thickens as it chills, so stir in a little milk or water when reheating; discard it if it has been left out for hours.
Can you microwave cottage cheese oatmeal?
Yes, you can microwave cottage cheese oatmeal. Heat the oats with the liquid first, stirring partway through, then mix in the cottage cheese afterward to avoid overheating it and to keep its texture pleasantly soft.
Is cottage cheese oatmeal a good breakfast before a workout?
Cottage cheese oatmeal can work before exercise because it provides carbohydrates from oats and protein from cottage cheese. Give yourself time to digest it, and adjust the serving or toppings if a full bowl feels heavy before training.
Cottage cheese oatmeal Vitamins & Minerals
Vitamins
B12
1.08µg · 45% DV
B2
0.32mg · 25% DV
Biotin
4.5µg · 15% DV
B1
0.16mg · 13% DV
Minerals
Manganese
0.81mg · 35% DV
Phosphorus
153mg · 22% DV
Selenium
11µg · 20% DV
Copper
0.16mg · 18% DV
Sodium
324mg · 14% DV
Potassium ⭐
216mg · 6% DV
Cottage cheese oatmeal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cottage cheese oatmeal
To burn the 171 calories in 1 cup (medium) (180 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 Cottage cheese oatmeal?
Cottage cheese oatmeal here means oats cooked into a porridge and combined with lor, a mild Turkish fresh curd cheese. It is a simple, modern breakfast combination rather than a dish tied to one particular region; the cheese may be stirred in or spooned over the oats.
The oatmeal turns soft and creamy, while lor adds a fresh, lightly tangy taste and a soft, curdy texture. Serve it warm, with fruit for a sweeter bowl or herbs and vegetables for a savoury one. It offers both fibre and protein, with 7.2 g of protein per 100 g. For a lighter bowl, cook the oats with water and add fruit for sweetness.
How Nutritious Is Cottage cheese oatmeal?
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 Cottage cheese oatmeal 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 oatmeal Contain Allergens?
Contains these allergens:
Which Diets Is Cottage cheese oatmeal Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not 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 oatmeal Fat Profile
SATURATED
1.98g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 4.6:1
Above the ideal 4:1 (4.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.