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Cottage cheese Calories
High-protein fresh cheese
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
0.43µg · 18% DV
Biotin
4µg · 13% DV
B5
0.31mg · 6% DV
Minerals
Phosphorus
159mg · 23% DV
Selenium
9.7µg · 18% DV
Sodium
364mg · 16% 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
1.72g
MONOUNSATURATED
0.86g
POLYUNSATURATED
0.16g
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 long does cottage cheese keep after opening?
Keep it refrigerated and always use a clean spoon. If it develops an off smell, unusual sourness, or excess liquid and separation, it is best discarded; follow the package guidance when in doubt.
Can cottage cheese be frozen?
Yes, but freezing often makes the texture wetter and grainier after thawing. It usually works better in cooked dishes like eggs, pancakes, or casseroles than eaten plain.
Does cooking cottage cheese reduce its protein?
Cooking does not remove the protein, but heat can change the texture and how much moisture it holds. Gentle heating usually gives a better result than prolonged high heat.
Is cottage cheese better before or after a workout?
It can work at either time because it provides protein and is easy to pair with other foods. After training, many people combine it with fruit or grains; before training, a lighter portion may sit better.
Is cottage cheese the same as ricotta?
Not exactly. Cottage cheese is usually curdier and tangier, while ricotta is smoother and often milder, so they do not always behave the same in recipes.
Why is cottage cheese sometimes watery?
Some liquid is normal because it contains whey. Stirring it back in is fine, or you can drain it briefly if you prefer a thicker texture.
What foods go well with cottage cheese?
It pairs well with fruit, tomatoes, cucumber, herbs, eggs, and whole-grain toast. You can use it in sweet bowls with berries and cinnamon or savory meals with pepper and olive oil.
Is cottage cheese a good late-night snack?
It can be, especially if you want something simple and protein-containing without a heavy meal. What matters most is your overall daily intake and portion size.
Who should be careful with cottage cheese?
People with a dairy allergy should avoid it. Those with lactose intolerance may tolerate small amounts differently depending on the product and their own sensitivity.
Does cottage cheese automatically help with weight loss?
No single food causes weight loss by itself. Cottage cheese can fit a filling meal pattern because it contains protein, but progress depends on portions, overall diet, and consistency.
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Nutrition data compiled from USDA FoodData Central and scientific sources.