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Light cottage cheese Calories
Low-fat, high-protein fresh cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Light cottage cheese has 72 calories. It contains 3.1 g of carbs, 12.4 g of protein, 1 g of fat and 0 g of fiber. Its 159 mg of Phosphorus covers 23% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Light cottage cheese Nutrition Facts
Selected: 100 g
72
KCAL / 100G
Carbs
3.1g
· 1% DV
Protein
12.4g
· 25% DV
Fat
1g
· 1% 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 17% · Protein 70% · Fat 13%
Light cottage cheese nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0.03 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 12.4 g | 25% |
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 Light cottage cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 72 kcal |
| 2 tablespoon (small) | 30 g | 22 kcal |
| 4 tablespoon (medium) | 60 g | 43 kcal |
| 100 g | 100 g | 72 kcal |
| ½ cup (half) | 110 g | 79 kcal |
| 1 piece (small) | 150 g | 108 kcal |
| 1 serving (large) | 180 g | 130 kcal |
| 1 cup (whole) | 220 g | 158 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Light cottage cheese
How do you eat light cottage cheese?
Light cottage cheese is usually eaten cold, either on toast or with fruit, vegetables, herbs, or crackers. You can also spoon it into a salad or stir it into a dip. Its mild, slightly tangy curds work in both sweet and savory dishes.
Can you cook with light cottage cheese?
Yes, light cottage cheese works in omelets, pasta bakes, pancakes, and fillings for savory dishes. Stir it in near the end for a creamier texture, or bake it into a recipe. It adds moisture, but does not behave exactly like cream or melting cheese.
Does light cottage cheese melt?
No, light cottage cheese does not melt into a smooth, stretchy layer like mozzarella. The curds soften when heated and may release liquid, but can remain distinct. Blend or mash it first if you want a smoother texture in a sauce or filling.
What is the difference between light cottage cheese and ricotta?
Light cottage cheese has distinct curds and is often slightly tangy, while ricotta is typically smoother and more delicate. They can sometimes substitute for each other in fillings or baked dishes, but the texture and moisture may change the result.
Can you freeze light cottage cheese?
Yes, you can freeze light cottage cheese, but thawing often makes it watery or grainier. It is usually better suited to cooked dishes after freezing than to eating cold. Thaw it in the refrigerator and stir or drain it before using.
How long does light cottage cheese last after opening?
Keep opened light cottage cheese refrigerated in its closed container and use it within the storage period stated on the package. Avoid leaving it at room temperature, and discard it if you notice mold, an unusual smell, or a change in color.
Is light cottage cheese lactose-free?
No, light cottage cheese is not automatically lactose-free; reducing the fat does not remove the milk sugar. Choose a product specifically made lactose-free if you need to avoid lactose. It is still a dairy food, so it is unsuitable for someone with a milk allergy.
Why is there liquid on top of light cottage cheese?
A little liquid on light cottage cheese can be normal because fresh curds hold moisture that may separate during storage. Stir it back in or drain it to suit your preference. If the cheese also smells off or shows mold, discard it.
Is light cottage cheese good for weight loss?
Light cottage cheese can be a filling, protein-rich option in a weight-loss eating plan, especially when paired with fruit or vegetables. It does not cause weight loss by itself; portion choices and the rest of your meals still matter.
Can you use light cottage cheese instead of Greek yogurt?
Sometimes: light cottage cheese can replace Greek yogurt in dips, bowls, or blended sauces, but it has a curdier texture and a different tang. Blend it for a smoother substitute. In baking, the swap may change moisture and texture, so it may not work in every recipe.
Light cottage cheese Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.22mg · 17% DV
Biotin
3.2µg · 11% DV
B5
0.34mg · 7% DV
Minerals
Phosphorus
159mg · 23% DV
Selenium
9.5µg · 17% DV
Sodium
360mg · 16% DV
Calcium
83mg · 8% DV
Potassium ⭐
104mg · 3% DV
Light cottage cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light cottage cheese
To burn the 72 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 Light cottage cheese?
Light cottage cheese is a fresh cheese made from drained milk curds, with a lower fat content than regular cottage cheese. Its soft, moist curds are usually left loose rather than pressed into a firm block. It is a familiar staple in North American kitchens and is also sold widely elsewhere.
Mild and slightly tangy, it works at breakfast with fruit or toast, or stirred into salads, baked potatoes and savoury bowls. It is a protein-rich choice with little fat: per 100 g, it provides 12.4 g of protein and 1 g of fat. Pair it with fresh herbs and vegetables for a simple, lighter meal.
How Nutritious Is Light 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 Light cottage cheese Processed?
NOVA 3
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 Light cottage cheese Contain Allergens?
Contains these allergens:
Which Diets Is Light 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
Light cottage cheese Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 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.