Cottage cheese
Categories
| Macros | per 100 g |
|---|---|
| Calories | 97 kcal |
| Protein | 10.7 g |
| Fat | 4.2 g |
| Carbs | 3.4 g |
Cottage cheese is a fresh, soft curd cheese made from cow's milk, sold in small or large curd varieties and eaten as-is or used in dips, salads, baked goods and savoury dishes. Per 100 g, it provides 97 kcal, 10.7 g of protein, 4.2 g of fat and 3.4 g of carbohydrates, with virtually no fibre and only 1.9 g of sugars — making it a relatively high-protein, low-carbohydrate dairy food. It contains 344 mg of sodium, 147 mg of phosphorus and 104 mg of potassium per 100 g, along with 38 mcg of vitamin A and 17.5 mg of choline. No glycemic index value is established for cottage cheese. It fits vegetarian, pescatarian, gluten-free and keto dietary patterns.
How many calories in cottage cheese?
Cottage cheese contains 97 kcal per 100 g. A typical half-cup serving weighs around 113 g, which works out to approximately 110 kcal.
How much protein is in cottage cheese?
Cottage cheese provides 10.7 g of protein per 100 g, making it one of the higher-protein options among fresh dairy products. A half-cup serving delivers around 12 g of protein.
Is cottage cheese keto-friendly?
Yes, cottage cheese is considered keto-compatible, with only 3.4 g of carbohydrates per 100 g and a relatively high protein and fat content. It appears on the keto diet list, though portion size still matters for those tracking total daily carbohydrate intake.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 97.0 kcal |
| Protein | 10.7 g |
| Fat | 4.2 g |
| Carbs | 3.4 g |
| Sugars | 1.9 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 2.3 g |
| Monounsaturated | 1.0 g |
| Polyunsaturated | 0.12 g |
| Trans | 0.10 g |
| Omega-3 | 0.004 g |
| Omega-6 | 0.048 g |
| Cholesterol | 13.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 83.0 mg |
| Iron | 0.15 mg |
| Magnesium | 8.0 mg |
| Phosphorus | 147 mg |
| Potassium | 104 mg |
| Sodium | 344 mg |
| Zinc | 0.40 mg |
| Copper | 0.030 mg |
| Manganese | 0.004 mg |
| Selenium | 5.7 mcg |
| Iodine | 15.3 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 38.0 mcg |
| Retinol | 37.0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.040 mg |
| Vitamin K | 0.40 mcg |
| Thiamin (B1) | 0.033 mg |
| Riboflavin (B2) | 0.17 mg |
| Niacin (B3) | 0.14 mg |
| Pantothenic acid (B5) | 0.30 mg |
| Vitamin B6 | 0.050 mg |
| Folate (B9) | 11.0 mcg |
| Vitamin B12 | 0.53 mcg |
| Choline | 17.5 mg |
