Cottage Cheese
Good nutritional profile
Creamed cottage cheese (about 4% fat), large or small curd.
Cottage cheese is a fresh, mild curd cheese eaten plain, with fruit, on toast or mixed into dishes. A 150 g serving gives about 17 g of protein, mostly casein, for about 150 kcal, and is high in vitamin B12 and selenium. It is saltier than milk or yogurt, with about 470 mg of sodium per serving, and has far less calcium than hard cheese because much of it is lost in the whey.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 11.1g | 19.8% |
| Fat | 4.3g | 6.1% |
| Carbs | 3.4g | 1.1% |
| Simple Sugars | 1.19g | Estimate |
| Complex Carbs | 2.21g | Estimate |
| Fiber | 0g | 0.0% |
| Water | 80g | 3.2% |
| Calories | 98 | 4.4% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.72 | g | 8.6% |
| Monounsaturated | 0.78 | g | 3.1% |
| Polyunsaturated | 0.12 | g | 0.9% |
| Omega-3 | 0.036 | g | Estimate |
| Omega-6 | 0.084 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.08 | mg |
| Selenium | 9.7 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 37 | mcg | 4.1% |
| vitamin B1 | 0.027 | mg | 2.3% |
| vitamin B2 | 0.163 | mg | 12.5% |
| vitamin B3 | 0.1 | mg | 0.6% |
| vitamin B6 | 0.046 | mg | 2.7% |
| vitamin B9 | 12 | mcg | 3.0% |
| vitamin B12 | 0.43 | mcg | 17.9% |
| vitamin D | 0.1 (4 IU) | mcg | 0.7% |
| vitamin E | 0.08 | mg | 0.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 83 | mg | 8.3% |
| iron | 0.07 | mg | 0.4% |
| magnesium | 8 | mg | 2.0% |
| phosphorus | 159 | mg | 22.7% |
| potassium | 104 | mg | 4.0% |
| sodium | 315 | mg | 13.7% |
| zinc | 0.4 | mg | 3.6% |
| copper | 0.029 | mg | 3.2% |
| manganese | 0.002 | mg | 0.1% |
| selenium | 9.7 | mcg | 17.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 326 | mg | 46.6% | 174% |
| Isoleucine | 591 | mg | 42.2% | 169% |
| Leucine | 1116 | mg | 40.9% | 157% |
| Lysine | 934 | mg | 44.5% | 167% |
| Methionine | 335 | mg | 31.9% | 125% |
| Phenylalanine | 1181 | mg | 67.5% | 247% |
| Threonine | 500 | mg | 47.6% | 171% |
| Tryptophan | 147 | mg | 52.5% | 191% |
| Valine | 748 | mg | 41.1% | 160% |
Compare with other products
Values per 100 g
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