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Cottage Cheese Calories
High protein, low fat, source of calcium
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
0.26mg · 20% DV
B12
0.37µg · 15% DV
Biotin
2µg · 7% DV
B5
0.3mg · 6% DV
Minerals
Phosphorus
120mg · 17% DV
Sodium
364mg · 16% DV
Selenium
8µg · 15% DV
Calcium
83mg · 8% 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
1.2g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cottage Cheese
Cottage Cheese — Frequently Asked Questions
How many calories are in cottage cheese?
Cottage cheese provides 98 calories per 100 g. The calorie total changes with the amount eaten.
Is cottage cheese high in protein?
Cottage cheese contains 11.1 g of protein per 100 g. It can be a useful dairy option for increasing protein intake.
How many carbs are in cottage cheese?
There are 3.4 g of carbohydrates in 100 g of cottage cheese. This is a relatively low carbohydrate amount.
Is cottage cheese keto-friendly?
Yes, cottage cheese is listed as compatible with a keto diet. It contains 3.4 g of carbohydrates per 100 g.
What is the glycemic index of cottage cheese?
Cottage cheese has a glycemic index of 30. This falls in the low glycemic index range.
Does cottage cheese raise blood sugar quickly?
With a glycemic index of 30, cottage cheese is a low-GI food. It also contains 3.4 g of carbohydrates per 100 g.
How much fat is in cottage cheese?
Cottage cheese contains 4.3 g of fat per 100 g. Its fat contribution depends on the serving size and the rest of the diet.
Does cottage cheese contain fiber?
No, cottage cheese contains 0 g of fiber per 100 g. Pairing it with fiber-containing foods can help add fiber to a meal.
Is cottage cheese suitable for vegetarians?
Yes, cottage cheese is listed as suitable for vegetarian diets. It is also compatible with omnivore, Mediterranean, flexitarian, gluten-free, and keto eating patterns.
Is cottage cheese safe for people with a dairy allergy?
No, cottage cheese contains dairy, which is a listed allergen. People with a dairy allergy should avoid or carefully assess it before consuming.
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Nutrition data compiled from USDA FoodData Central and scientific sources.