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Unsalted Cottage Cheese Calories
High protein, low fat, unsalted, calcium source
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Unsalted Cottage Cheese (210 g) has 206 calories. That works out to 98 calories per 100 g. It contains 7.1 g of carbs, 23.3 g of protein, 9 g of fat and 0 g of fiber. Its 33.6 µg of Biotin covers 112% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Unsalted Cottage Cheese Nutrition Facts
Selected: 100 g
98
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
11.1g
· 22% DV
Fat
4.3g
· 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 Vitamins & Minerals
Vitamins
Biotin
16µg · 53% DV
B12
0.7µg · 29% DV
B2
0.23mg · 18% DV
B5
0.34mg · 7% DV
Minerals
Phosphorus
120mg · 17% DV
Selenium
8µg · 15% DV
Iodine
16µg · 11% DV
Calcium
83mg · 8% DV
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.
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 98 calories in 100 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.
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
2.7g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Unsalted Cottage Cheese
How many calories and how much protein are in unsalted cottage cheese?
Per 100 grams, unsalted cottage cheese has 98 calories and 11.1 grams of protein. It also contains 4.3 grams of fat and 3.4 grams of carbohydrates.
Is unsalted cottage cheese good for a low-glycemic or diet-friendly eating plan?
With 98 calories per 100 grams and a glycemic index of 30, it is a low-GI dairy option. It fits omnivore, vegetarian, Mediterranean, flexitarian, and gluten-free diets, but it contains dairy allergens.
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Nutrition data compiled from USDA FoodData Central and scientific sources.