1 cup (medium) of Low Salt Cottage Cheese (200 g) has 170 calories. That works out to 85 calories per 100 g. It contains 6.8 g of carbs, 23 g of protein, 4.2 g of fat and 0 g of fiber. Its 32 µg of Biotin covers 107% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Low Salt Cottage Cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.4g

· 1% DV

Protein

11.5g

· 23% DV

Fat

2.1g

· 3% DV

Fiber

· 0% DV

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

Calories come from: Carbs 17% · Protein 59% · Fat 24%

Low Salt Cottage Cheese Vitamins & Minerals

Vitamins

Biotin

16µg · 53% DV

B12

0.9µg · 38% DV

0.23mg · 18% DV

0.6mg · 12% DV

Minerals

Phosphorus

120mg · 17% DV

Selenium

8µg · 15% DV

Calcium

85mg · 9% DV

Iodine

10µg · 7% DV

How Nutritious Is Low Salt Cottage Cheese?

Nutrient density

High

65/ 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 Salt 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 Salt Cottage Cheese

To burn the 85 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

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

Is Low Salt 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 Salt 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 Salt 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 Salt Cottage Cheese Fat Profile

SATURATED

1.3g

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 2:1

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

Compare Low Salt Cottage Cheese

🧀vs🥒

Low Salt Cottage Cheese vs Tzatziki25 kcal more per 100 g

→🧀vs🧀

Low Salt Cottage Cheese vs Cheddar Cheese317 kcal fewer per 100 g

→🧀vs🧀

Low Salt Cottage Cheese vs Tulum Cheese285 kcal fewer per 100 g

→🧀vs🥛

Low Salt Cottage Cheese vs Milk21 kcal more per 100 g

→

Foods Similar to Low Salt Cottage Cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Low Salt Cottage Cheese

Is low salt cottage cheese good for a diet?

Per 100 g, it provides 85 calories, 11.5 g protein, 2.1 g fat, and 3.4 g carbs. It fits omnivore, vegetarian, Mediterranean, flexitarian, and gluten-free diets.

Does low salt cottage cheese have a high glycemic index?

Its glycemic index is 30, which is considered low. It also contains 3.4 g carbohydrates per 100 g.

Have another question about Low Salt Cottage Cheese?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026