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Goat cottage cheese (10% fat) Calories
Goat's milk cottage cheese, 10% fat. High protein, moderate fat, low carb.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Goat cottage cheese (10% fat) (110 g) has 154 calories. That works out to 140 calories per 100 g. It contains 2.9 g of carbs, 14.9 g of protein, 11 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 32% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Goat cottage cheese (10% fat) Nutrition Facts
Selected: ½ cup (medium) · 110 g
154
KCAL / 110G
Carbs
2.9g
· 1% DV
Protein
14.9g
· 30% DV
Fat
11g
· 14% 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 7% · Protein 35% · Fat 58%
Goat cottage cheese (10% fat) nutrition facts table · ½ cup (medium) (110 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 7.15 g | 36% |
| Trans fat | 0.11 g | |
| Sodium | 385 mg | 17% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 14.9 g | 30% |
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 ½ Cup of Goat cottage cheese (10% fat)?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 110 g | 154 kcal |
| 2 tablespoon (small) | 30 g | 42 kcal |
| 0.25 cup (small) | 55 g | 77 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (medium) | 100 g | 140 kcal |
| 1 serving (medium) | 125 g | 175 kcal |
| 1 pack (large) | 200 g | 280 kcal |
| 1 cup (large) | 220 g | 308 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Goat cottage cheese (10% fat)
What does goat cottage cheese taste like?
Goat cottage cheese usually tastes tangier and more distinct than cottage cheese made from cow’s milk. Its flavor can vary by brand and how it is made, so try it plain before pairing it with fruit, herbs, or savory dishes.
How is goat cottage cheese different from regular cottage cheese?
Goat cottage cheese is made with goat’s milk, while regular cottage cheese is usually made with cow’s milk. The goat-milk version often has a tangier flavor; both have soft curds, but their texture varies with the maker.
Can you cook with goat cottage cheese?
Yes, goat cottage cheese works in cooked dishes such as omelets, baked vegetables, and savory pancakes. It may release moisture as it heats, so drain it first or mix it into a filling near the end of preparation.
How do you eat goat cottage cheese?
Goat cottage cheese can be eaten on toast, with fruit, or alongside chopped vegetables and herbs. Its tangy taste also works in sandwiches and salads; stir it gently if you want to keep the curds intact.
Can goat cottage cheese replace ricotta?
Yes, goat cottage cheese can replace ricotta in many savory fillings, though it has a tangier flavor and a curdier texture. For a smoother result in lasagna or stuffed pasta, briefly mash or blend it before using.
How do you make goat cottage cheese at home?
Goat cottage cheese can be made by warming goat’s milk, curdling it with a food-safe acid, then cutting and draining the curds. Adding a little milk or cream can soften the curds, but homemade texture will vary.
How long does goat cottage cheese last after opening?
Keep goat cottage cheese covered in the refrigerator and use a clean utensil each time. Follow the package’s storage directions and use-by date; discard it if you notice an unusual smell, discoloration, or a changed texture.
Can you freeze goat cottage cheese?
Yes, but freezing can make goat cottage cheese watery, grainy, or crumbly once thawed. It is usually better suited to cooked dishes after freezing than to eating plain; thaw it in the refrigerator rather than on the counter.
Does goat cottage cheese contain lactose?
Yes, goat cottage cheese generally contains lactose; goat’s milk is not naturally lactose-free. People with lactose intolerance may tolerate different amounts, but anyone who needs to avoid lactose should look for a product specifically labeled lactose-free.
Is goat cottage cheese safe during pregnancy?
Goat cottage cheese is generally suitable during pregnancy when it is made from pasteurized milk and kept refrigerated. Avoid unpasteurized versions, and follow local food-safety guidance if you are unsure how the product was made or stored.
Goat cottage cheese (10% fat) Vitamins & Minerals
Vitamins
B12
0.77µg · 32% DV
B2
0.28mg · 22% DV
B5
0.55mg · 11% DV
Vitamin A
77µg · 9% DV
Minerals
Phosphorus
198mg · 28% DV
Sodium
385mg · 17% DV
Calcium
88mg · 9% DV
Iodine
11µg · 7% DV
Potassium ⭐
121mg · 4% DV
Goat cottage cheese (10% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Goat cottage cheese (10% fat)
To burn the 154 calories in ½ cup (medium) (110 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 Goat cottage cheese (10% fat)?
Goat cottage cheese (10% fat) is a fresh cheese made from goat’s milk, with soft, moist curds rather than a firm, aged texture. Its flavour is gently tangy, with a more distinctive goat’s-milk note than many cow’s-milk cottage cheeses. Serve it at breakfast or lunch with toast, tomatoes, cucumber and herbs, or spoon it over a salad; it also works well in omelettes and savoury fillings. It provides plenty of protein with little carbohydrate, while its moderate fat content makes it more substantial than very lean cottage cheese. For a lighter meal, pair it with fresh vegetables and whole-grain bread.
How Nutritious Is Goat cottage cheese (10% 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.
Is Goat cottage cheese (10% 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 Goat cottage cheese (10% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Goat cottage cheese (10% 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
Goat cottage cheese (10% fat) Fat Profile
SATURATED
7.15g
MONOUNSATURATED
2.42g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.