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Tomato Cottage Cheese Salad Calories
Source of protein and vitamin C
CALORIES
GI
POTASSIUM
FIBER
Tomato Cottage Cheese Salad Nutrition Facts
Selected: 100 g
74
KCAL / 100G
Carbs
4.1g
· 22%
Protein
8.2g
· 44%
Fat
2.9g
· 34%
Fiber
1.1g
Tomato Cottage Cheese Salad Vitamins & Minerals
Vitamins
Vitamin C
11.5mg · 13% DV
B2
0.16mg · 12% DV
B12
0.28µg · 12% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
122mg · 17% DV
Selenium
8.1µg · 15% DV
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
Tomato Cottage Cheese Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tomato Cottage Cheese Salad 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 Tomato Cottage Cheese Salad Contain Allergens?
Contains these allergens:
Which Diets Is Tomato Cottage Cheese Salad 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
Tomato Cottage Cheese Salad Fat Profile
SATURATED
1.72g
MONOUNSATURATED
0.76g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tomato Cottage Cheese Salad
Tomato Cottage Cheese Salad — Frequently Asked Questions
How long does tomato cottage cheese salad stay fresh?
It is best eaten the same day for the freshest texture and flavor. If you prep it ahead, add salt and dressing shortly before serving so the tomatoes do not release too much water.
Can tomato cottage cheese salad be frozen?
Freezing is usually not recommended. Tomatoes turn watery after thawing, and cottage cheese can lose its pleasant texture.
Is this salad better before or after a workout?
It can work at either time as a light meal or snack. After training, pairing it with a carbohydrate source like whole-grain bread can make it more balanced.
Is tomato cottage cheese salad filling enough on its own?
It can be satisfying for a while, but on its own it may not keep everyone full for long. To make it a more complete meal, pair it with olive oil, whole grains, legumes, or eggs.
What changes if I use feta instead of cottage cheese?
Feta gives a saltier, stronger flavor and a denser bite. Cottage cheese keeps the salad milder, lighter, and more delicate.
How can I stop the salad from becoming watery?
Chop the tomatoes close to serving time and add salt last. You can also let chopped tomatoes drain briefly before mixing the salad.
What foods pair well with tomato cottage cheese salad?
Cucumber, fresh herbs, olives, and a little olive oil pair very well with it. For a heartier plate, serve it with chickpeas or whole-grain bread.
Is it a good option to eat at night?
It is generally lighter than fried or very fatty foods. However, tomatoes are acidic, so people with reflux or a sensitive stomach may prefer a smaller portion late in the evening.
Can I eat tomato cottage cheese salad every day?
Yes, it can fit into a balanced diet when eaten regularly. It is still best to vary your meals and rotate different vegetables and protein sources over the week.
Who should be careful with this salad?
Anyone with a dairy allergy should avoid it because cottage cheese is a milk product. People limiting sodium should also pay attention to the cheese used and any added salt.
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Nutrition data compiled from USDA FoodData Central and scientific sources.