1 cup (medium) of Low-fat Cottage Cheese (200 g) has 160 calories. That works out to 80 calories per 100 g. It contains 6.8 g of carbs, 23 g of protein, 2 g of fat and 0 g of fiber. Its 1.6 µg of B12 covers 67% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Low-fat Cottage Cheese?

Low-fat lor is a mild Turkish fresh cheese, usually made by heating and curdling the whey left from cheesemaking. Its soft, moist curds have a gentle flavour and a slightly crumbly texture. In Turkey, it is often served at breakfast with tomatoes, cucumbers and herbs, or tucked into börek and gözleme; unsalted versions can also be used in sweet dishes.

It offers plenty of protein for relatively little fat, making it a useful option for a filling breakfast or snack. In kitchens elsewhere, try it on toast, stirred into salads or as a lighter filling for savoury pastries. Fresh herbs and vegetables bring out its mild taste without needing a rich sauce.

Low-fat Cottage Cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.4g

· 1% DV

Protein

11.5g

· 23% DV

Fat

· 1% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 20% · Protein 67% · Fat 13%

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Low-fat Cottage Cheese Vitamins & Minerals

Vitamins

B12

0.8µg · 33% DV

0.22mg · 17% DV

0.6mg · 12% DV

Biotin

2.5µg · 8% DV

Minerals

Phosphorus

120mg · 17% DV

Sodium

350mg · 15% DV

Selenium

7µg · 13% DV

Calcium

90mg · 9% DV

Potassium ⭐

120mg · 4% DV

How Nutritious Is Low-fat Cottage Cheese?

Nutrient density

High

70/ 100

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

49/ 100

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.

Low-fat Cottage Cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Low-fat Cottage Cheese

To burn the 80 calories in 100 g:

🚶

20min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Low-fat 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 Low-fat Cottage Cheese Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Low-fat 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

— Not suitable

Low FODMAP

— Not suitable

Low-fat Cottage Cheese Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 1.3:1

Below the ideal 4:1 — a good omega balance.

Compare Low-fat Cottage Cheese

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Foods Similar to Low-fat Cottage Cheese

🥒

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🧀

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402 kcal

🧀

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370 kcal

🥛

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64 kcal

🥛

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🥛

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Frequently Asked Questions About Low-fat Cottage Cheese

Is low-fat lor cheese the same as cottage cheese?

No. Low-fat lor cheese is a mild Turkish whey cheese, while cottage cheese is typically made from milk curds. Their textures and moisture levels differ, so they are not always interchangeable in recipes.

Can low-fat lor cheese replace ricotta?

Yes, low-fat lor cheese can replace ricotta in fillings and baked dishes. It is often drier and more crumbly, so mix it with a little yogurt or another moist ingredient if your recipe needs a smoother filling.

Does low-fat lor cheese melt?

No, low-fat lor cheese does not melt into a smooth, stretchy layer like mozzarella. It softens when heated but generally keeps its curds, making it better for fillings and mixed dishes than for melting on pizza.

How is low-fat lor cheese made?

Low-fat lor cheese is commonly made by heating whey left over from cheesemaking until soft curds separate. The curds are then drained; the exact texture varies with the whey and how thoroughly the cheese is strained.

What can you eat with low-fat lor cheese?

Low-fat lor cheese pairs well with toast, fresh fruit, honey, or savory toppings such as herbs and chopped vegetables. Its mild taste also works in pasta, salads, and stuffed vegetables without overpowering other ingredients.

How long does low-fat lor cheese last after opening?

Keep opened low-fat lor cheese covered in the refrigerator and use it within a few days. Follow the package’s use-by guidance, and discard it if it develops mold, an unusual smell, or a changed appearance.

Can you freeze low-fat lor cheese?

Yes, you can freeze low-fat lor cheese, although thawing may make it drier and grainier. Freeze it in an airtight container in portions, then use the thawed cheese in cooked fillings or sauces rather than expecting its original texture.

Is low-fat lor cheese safe to eat without cooking?

Yes, low-fat lor cheese can be eaten without cooking when it is sold ready to eat and has been kept refrigerated. Use a clean utensil, return it to the refrigerator promptly, and follow the package’s storage instructions.

Is low-fat lor cheese good for people with diabetes?

Low-fat lor cheese can fit into many diabetes meal plans, but it is not a treatment for diabetes. Its carbohydrates are modest, and pairing it with vegetables or whole grains can make a more balanced meal.

Does low-fat lor cheese cause weight gain?

No single food automatically causes weight gain. Low-fat lor cheese can be a filling part of meals, but overall portions and what you eat alongside it determine how it fits into your eating pattern.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026