Cottage Cheese Nutrition

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Nutrition Facts

Serving Size

1 cup (not packed) (145g)

Amount per serving

Calories

104

% Daily Value *

Total Fat 0.4g

Saturated Fat 0.2g

Trans Fat

Cholesterol 10mg

Sodium 539mg

Total Carbohydrate 9.7g

Dietary Fiber 0g

Total Sugars 2.7g

Protein 15g

Vitamin D 0 IU

Calcium 125mg

Iron 0mg

Potassium 199mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

0 mg

Thiamin

0.03 mg

Riboflavin

25%

0.33 mg

Niacin

0.21 mg

Pantothenic Acid

13%

0.65 mg

Vitamin B6

0.02 mg

Folate

13 mcg

Folic Acid

0 mcg

Food Folate

13 mcg

Fortified Folate

13 mcg

Choline

26 mg

Betaine

1.3 mg

Vitamin B12

28%

0.67 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

2.9 mcg

Retinol

2.9 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

11.6 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

0.01 mg

Added Vitamin E

0 mg

Beta Tocopherol

0 mg

Gamma Tocopherol

0.01 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

0 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

10%

125 mg

Iron

0.22 mg

Magnesium

15.9 mg

Phosphorus

22%

276 mg

Potassium

199 mg

Sodium

23%

539 mg

Zinc

0.68 mg

Copper

0.04 mg

Manganese

0.03 mg

Selenium

25%

13.6 mcg

Fluoride

45.8 mcg

Iodine

—

Fat

0.42 g

Saturated Fat

0.25 g

Butyric Acid

0.01 g

Caproic Acid

0 g

Caprylic Acid

0.01 g

Capric Acid

0.01 g

Lauric Acid

0.01 g

Tridecylic Acid

—

Myristic Acid

0.03 g

Pentadecylic Acid

0 g

Palmitic Acid

0.1 g

Margaric Acid

0 g

Stearic Acid

0.07 g

Arachidic Acid

0 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

0.12 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0.02 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

0.1 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

0 g

Polyunsaturated Fat

0 g

9,12-octadecadienoic Acid

0 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

0 g

Adrenic Acid (AdA)

0 g

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

10.2 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

30%

15 g

Tryptophan

0.2 g

Threonine

0.67 g

Isoleucine

0.8 g

Leucine

1.5 g

Lysine

1.26 g

Methionine

0.36 g

Cystine

0.09 g

Phenylalanine

0.78 g

Tyrosine

0.81 g

Valine

1.01 g

Arginine

0.67 g

Histidine

0.44 g

Alanine

0.52 g

Aspartic Acid

1.22 g

Glutamic Acid

3.51 g

Glycine

0.3 g

Proline

1.66 g

Serine

0.86 g

Hydroxyproline

—

Carbohydrates

9.66 g

Fibre

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

2.68 g

Added Sugar

—

Sucrose

0 g

Glucose

0.42 g

Fructose

0 g

Lactose

2.26 g

Maltose

0 g

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

104 kcal

Water

117 g

Ash

2.48 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup (not packed) (145 g)

Nutrient Sources ^‡

Excellent source of Riboflavin
Excellent source of Vitamin B12
Excellent source of Selenium
Good source of Phosphorus
Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Very High Protein
Low Fat
Moderate Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100% ^†

Limiting Amino Acid: Methionine

Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Cottage Cheese contains 10.3g of protein, which is about the same as 1.7 eggs, 0.4 chicken breasts, or 0.7 cups (201g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

9.7g per 1 cup (not packed)

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Cottage Cheese

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡