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Cottage Cheese Calories
High protein, low fat, good calcium source
CALORIES
GI
POTASSIUM
FIBER
Cottage Cheese Nutrition Facts
Selected: 100 g
98
KCAL / 100G
Carbs
3.4g
· 14%
Protein
11.1g
· 46%
Fat
4.3g
· 40%
Fiber
0g
Cottage Cheese Vitamins & Minerals
Vitamins
B2
0.23mg · 18% DV
B12
0.37µg · 15% DV
B5
0.4mg · 8% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
144mg · 21% DV
Sodium
364mg · 16% DV
Selenium
8µg · 15% DV
Iodine
16µg · 11% DV
Cottage Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cottage Cheese 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 Contain Allergens?
Contains these allergens:
Which Diets Is 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
Cottage Cheese Fat Profile
SATURATED
1.7g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cottage Cheese
Cottage Cheese — Frequently Asked Questions
How can cottage cheese be eaten?
It can be eaten plain, spread on toast, or added to salads and grain bowls. For a sweet option, pair it with fruit and cinnamon; for a savoury option, use tomatoes, cucumber, herbs, or pepper.
Does cottage cheese curdle when heated?
Its curds can become more noticeable when exposed to high heat, especially in acidic dishes. Add it near the end of cooking and use gentle heat when stirring it into soups or sauces.
Is cottage cheese the same as ricotta?
No. Cottage cheese has distinct moist curds in a light dressing, while ricotta is usually finer, smoother, and made differently from whey or milk.
Is cottage cheese good after a workout?
It can be a convenient post-workout protein food. Pairing it with fruit, oats, or whole-grain toast can also provide carbohydrate for recovery.
Can you eat cottage cheese at night?
Yes, cottage cheese can make a satisfying evening snack. People who experience reflux may be more comfortable avoiding a large serving immediately before lying down.
How long does opened cottage cheese last in the fridge?
Keep it refrigerated, tightly closed, and follow the storage guidance on the package after opening. Use a clean spoon each time and do not leave it at room temperature for long.
Can cottage cheese be frozen?
It can be frozen, but thawing often changes the texture and causes separation. Frozen and thawed cottage cheese is usually best used in cooked dishes, such as omelettes, pancakes, or sauces.
Why does cottage cheese taste sour or bitter?
A mild tang is normal in fresh cheese, but strong bitterness, an off smell, mould, or unusual separation can indicate spoilage. Discard it if it looks or smells questionable.
Is cottage cheese suitable for lactose intolerance?
Cottage cheese contains dairy and may contain enough lactose to trigger symptoms in sensitive people. A lactose-free version may be a better choice, or tolerance can be assessed with a small amount.
Should people with kidney disease be careful with cottage cheese?
Yes. Protein, sodium, phosphorus, and potassium targets can differ widely depending on the type and stage of kidney disease. Anyone following a renal diet should discuss suitable portions with their clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.