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Unsalted cottage cheese Calories
High protein, low fat, no added salt
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Unsalted cottage cheese (110 g) has 108 calories. That works out to 98 calories per 100 g. It contains 3.7 g of carbs, 12.2 g of protein, 4.7 g of fat and 0 g of fiber. Its 0.3 mg of B2 covers 22% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Unsalted cottage cheese Nutrition Facts
Selected: ½ cup (medium) · 110 g
108
KCAL / 110G
Carbs
3.7g
· 1% DV
Protein
12.2g
· 24% DV
Fat
4.7g
· 6% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 46% · Fat 40%
Unsalted cottage cheese nutrition facts table · ½ cup (medium) (110 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 2.97 g | 15% |
| Trans fat | 0.01 g | |
| Sodium | 55 mg | 2% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 12.2 g | 24% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in ½ Cup of Unsalted cottage cheese?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 110 g | 108 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 1 piece (mini) | 40 g | 39 kcal |
| 0.25 cup (small) | 55 g | 54 kcal |
| 4 tablespoon (medium) | 60 g | 59 kcal |
| 100 g | 100 g | 98 kcal |
| 1 serving (medium) | 100 g | 98 kcal |
| 1 pack (large) | 200 g | 196 kcal |
| 1 cup (large) | 220 g | 216 kcal |
Calculated from 98 calories per 100 g.
Frequently Asked Questions About Unsalted cottage cheese
What is tuzsuz lor?
Tuzsuz lor is an unsalted Turkish whey cheese, rather than exactly the same product as typical Western cottage cheese. It is usually made by heating whey until curds form, then draining them; some producers also use milk.
How is tuzsuz lor different from cottage cheese?
Tuzsuz lor is usually made from whey and has a soft, often drier curd, while cottage cheese is typically made from milk curds and may be sold with cream. The products can work differently in recipes, especially where moisture or a creamy texture matters.
Can tuzsuz lor be used instead of ricotta?
Yes, tuzsuz lor can replace ricotta in fillings for börek, pasta, or baked dishes, though it may be more granular and less creamy. Drain it if wet, or blend it briefly when a smoother filling is needed.
How do you use tuzsuz lor in Turkish börek?
Tuzsuz lor makes a good börek filling when mixed with herbs such as parsley and black pepper. Drain excess moisture first so the pastry does not turn soggy, and season the filling to taste because the cheese contains no added salt.
Can you freeze tuzsuz lor?
Yes, tuzsuz lor can be frozen in an airtight container, preferably in portions. Thaw it in the refrigerator; the curds may become drier or more crumbly, so it is usually best afterward in cooked dishes rather than as a fresh topping.
How should you store tuzsuz lor after opening?
Keep tuzsuz lor refrigerated in a clean, tightly covered container after opening. Follow the package’s storage instructions and use-by date; discard it if you notice mold, an unusual smell, or a marked change in appearance.
Does tuzsuz lor melt when cooked?
No, tuzsuz lor does not melt and stretch like mozzarella or many melting cheeses. Its curds generally stay distinct and can dry out with heat, so it works well in fillings and baked dishes but is not a good choice for a stretchy topping.
Can you eat tuzsuz lor without cooking it?
Yes, tuzsuz lor can be eaten as sold if it has been stored safely and is within its use-by date. Try it with bread, fruit, or herbs, or crumble it over a salad; cooking is not required.
Can tuzsuz lor be used in desserts?
Yes, tuzsuz lor can be used in desserts because its mild flavor suits sweet fillings and pastries. Drain it well or blend it for a smoother result, then adjust the recipe for its moisture and add sweetness separately.
Is tuzsuz lor suitable for babies?
Tuzsuz lor may be offered to a baby once they are ready for complementary foods, in a safe texture and an age-appropriate preparation. Introduce dairy appropriately and ask a pediatrician about timing if the baby has an allergy risk or feeding concern.
Unsalted cottage cheese Vitamins & Minerals
Vitamins
B2
0.29mg · 22% DV
B12
0.44µg · 18% DV
Biotin
2.75µg · 9% DV
B5
0.33mg · 7% DV
Minerals
Phosphorus
143mg · 20% DV
Selenium
7.7µg · 14% DV
Calcium
91mg · 9% DV
Iodine
8.8µg · 6% DV
Potassium ⭐
114mg · 3% DV
Sodium
55mg · 2% DV
Unsalted cottage cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted cottage cheese
To burn the 108 calories in ½ cup (medium) (110 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Unsalted cottage cheese?
Tuzsuz lor peyniri is a mild Turkish fresh whey cheese, distinct from the curdy cottage cheese familiar in some English-speaking countries. Made from whey left over from cheesemaking, it has small, soft curds, though its moisture and texture vary. In Turkey, it is commonly eaten at breakfast with bread, tomatoes and herbs, or used as a filling for börek, gözleme and pastries. Its gentle, milky taste also works well with parsley or black pepper.
Lor provides a good amount of protein with relatively little fat, and its lack of added salt leaves room to season it to taste. Pair it with fresh vegetables, or stir in a little yogurt if you prefer a softer, less crumbly filling.
How Nutritious Is Unsalted cottage cheese?
Nutrient density
High
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
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.
Is Unsalted 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 Unsalted cottage cheese Contain Allergens?
Contains these allergens:
Which Diets Is Unsalted 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
Unsalted cottage cheese Fat Profile
SATURATED
2.97g
MONOUNSATURATED
1.21g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.