½ cup (medium) of Pepper cottage cheese (110 g) has 105 calories. That works out to 95 calories per 100 g. It contains 3.5 g of carbs, 12.7 g of protein, 4.4 g of fat and 0.6 g of fiber. Its 0.3 mg of B2 covers 19% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.

Pepper cottage cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.2g

· 1% DV

Protein

11.5g

· 23% DV

Fat

· 5% DV

Fiber

0.5g

· 2% DV

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

Calories come from: Carbs 14% · Protein 49% · Fat 37%

Pepper cottage cheese Vitamins & Minerals

Vitamins

0.23mg · 18% DV

B12

0.4µg · 17% DV

0.6mg · 12% DV

Biotin

2.5µg · 8% DV

Minerals

Phosphorus

120mg · 17% DV

Sodium

340mg · 15% DV

Calcium

90mg · 9% DV

Zinc

1mg · 9% DV

How Nutritious Is Pepper cottage cheese?

Nutrient density

High

60/ 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

50/ 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.

Pepper 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 Pepper cottage cheese

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

Is Pepper 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 Pepper 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 Pepper 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

Pepper cottage cheese Fat Profile

SATURATED

2.5g

MONOUNSATURATED

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 2.4:1

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

Compare Pepper cottage cheese

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Pepper cottage cheese vs Tulum Cheese275 kcal fewer per 100 g

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Foods Similar to Pepper 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 Pepper cottage cheese

How can pepper cottage cheese be eaten?

Use it on toast, fold it into eggs, or spoon it over salads. Its peppery flavour pairs especially well with tomatoes, cucumber, olives, and fresh herbs.

Does pepper cottage cheese curdle when cooked?

Long cooking at high heat can make it dry and more grainy rather than smoothly melted. Add it near the end of cooking when making omelettes, scrambled eggs, pastries, or vegetable dishes.

How long does pepper cottage cheese last after opening?

Keep it refrigerated in a clean, covered container and follow the package storage instructions. It is best used within a few days after opening; discard it if it develops mould, an off smell, or unusual separation.

Can pepper cottage cheese be frozen?

Yes, but freezing can leave it wetter and more crumbly after thawing. Thawed cheese works best in cooked dishes such as egg recipes, bakes, fillings, and sauces rather than as a fresh spread.

Is pepper cottage cheese a good post-workout food?

Its protein makes it a practical post-workout meal or snack ingredient. Pairing it with a carbohydrate food, such as fruit, bread, or grains, can help make recovery eating more complete.

Can you eat pepper cottage cheese at night?

It can fit into an evening snack, for example with vegetables or a small serving of bread. However, spicy pepper may worsen heartburn in people prone to reflux, particularly close to bedtime.

Is pepper cottage cheese healthier than plain cottage cheese?

Adding pepper does not automatically make the cheese healthier; the main difference is flavour and heat. Compare labels for salt, added oils, and other ingredients when choosing between products.

Is pepper cottage cheese high in salt?

It can be, as salt levels vary widely between brands and recipes. People managing high blood pressure or limiting sodium should check the label and choose a lower-salt option when possible.

What can you make with pepper cottage cheese?

It works well in omelettes, scrambled eggs, savoury pastries, stuffed vegetables, pasta sauces, and baked dishes. Zucchini, spinach, mushrooms, and eggs are particularly good matches.

Can people with lactose intolerance eat pepper cottage cheese?

Cottage cheese may contain less lactose than some fresh dairy foods, but it should not be assumed to be lactose-free. People with lactose intolerance may need to start with a small amount or choose a specifically lactose-free product.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026