Cottage cheese has always been a favorite choice of athletes and people trying to keep their body weight in check. Made from curdled milk, it has a sweeter taste that comes from the process of draining and washing the curds to remove residual acids. It is loaded with protein, calcium, and B-vitamins.
Charts for Types of Cottage Cheese Nutrition
Here is more about nutrition facts of different cottage cheese varieties. Please note that percent daily values are for a 2,000-calorie diet, so it may be different for someone eating more calories.
Creamed Cottage Cheese Nutrition Facts
Serving: A 4oz (113g)
Calories: 111
Amount | % Daily Value | |
Total fat | 4.9g | 7% |
Saturated fat: 1.9g | 9% | |
Polyunsaturated fat: 0.1g | ||
Monounsaturated fat: 0.9g | ||
Cholesterol | 19mg | 6% |
Potassium | 118mg | 3% |
Sodium | 411mg | 17% |
Carbs | 3.8g | 1% |
Sugar | 3g | |
Protein | 13g | 26% |
Vitamin A | 3% | |
Calcium | 9% | |
Vitamin B12 | 8% | |
Vitamin B6 | 5% | |
Magnesium | 2% |
Low-fat, 1% Milkfat Cottage Cheese Nutrition Facts
Serving: A 4oz (113g)
Calories: 82
Amount | %Daily Value | |
Total fat | 1.2g | 1% |
Saturated fat: 0.7g | 3% | |
Monounsaturated fat: 0.3g | ||
Cholesterol | 5mg | 1% |
Sodium | 459mg | 19% |
Carbs | 3.1g | 1% |
Potassium | 97mg | 2% |
Sugar | 3.1g | |
Protein | 14g | 28% |
Vitamin B12 | 11% | |
Calcium | 6% | |
Vitamin B6 | 5% | |
Magnesium | 1% | |
Iron | 1% |
Lowfat, 2% Milkfat Cottage Cheese Nutrition
Serving: A 4oz (113g)
Calories:98
Amount | % Daily Value | |
Total fat | 2.8g | 4% |
Saturated fat: 1.1g | 5% | |
Polyunsaturated fat: 0.1g | ||
Monounsaturated fat: 0.5g | ||
Potassium | 95mg | 2% |
Cholesterol | 11mg | 3% |
Sodium | 373mg | 15% |
Carbs | 4.1g | 1% |
Sugar | 4.1g | |
Protein | 13g | 26% |
Vitamin B12 | 8% | |
Vitamin A | 1% | |
Calcium | 10% | |
Iron | 1% | |
Magnesium | 2% |
Nonfat Cottage Cheese Nutrition
Serving: A 4oz (113g)
Calories: 82
Amount | % Daily Value | |
Total fat | 0.3g | |
Saturated fat: 0.2g | 1% | |
Monounsaturated fat: 0.1g | ||
Sodium | 373mg | 15% |
Cholesterol | 8mg | 2% |
Potassium | 155mg | 4% |
Carbs | 8g | 2% |
Sugar | 2.1g | |
Protein | 12g | 24% |
Vitamin B12 | 8% | |
Calcium | 9% | |
Magnesium | 3% | |
Iron | 1% |
Cottage Cheese Benefits
Cottage cheese nutrition facts show that it contains several nutrients that make it beneficial for health. Here are some specific benefits of adding cottage cheese in your diet.
1. It Helps with Weight Management
No-fat and low-fat cottage cheese help you keep your weight in check. It does not contain a lot of sugar, carbs, and fat, but has a large amount of casein that makes you feel full and keeps hunger pangs at bay. Its high protein content makes it a great choice for dieters.
2. It Benefits Bone and Muscle Health
Cottage cheese contains calcium and protein, which help repair, develop, and maintain muscles and bones. The combination of phosphorus and calcium helps improve bone density and strengthens your bones as well.
3. It Improves Digestion
The presence of phosphorus in cottage cheese makes it beneficial for your digestive system because it promotes the formation of RNA and DNA. It also helps extract energy from the cells and improves digestion too.
4. It Improves Biological Functions
A serving of cottage cheese provides you with 4% of your daily requirement of zinc, which is extremely important for the brain, bones, muscles, liver, kidneys, eyes, and prostate. Your body needs zinc to make your immune system function properly. Moreover, it also improves digestion, fights anxiety, lowers Stress, controls Diabetes, and prevents Night blindness. It also works as an antioxidant and prevents infections as well as many types of Cancer.
5. It Improves Cardiovascular Health
Cottage cheese nutrition facts show that it is rich in potassium, which helps improve neural activities of the brain and muscles. It prevents muscle cramps and lowers your risk of getting brain Stroke. It dilates your blood vessels and improves blood circulation. It also plays a role in lowering anxiety and stress levels.
6. It Helps Maintain Blood Sugar Levels
Cottage cheese is a great source of magnesium, which promotes biochemical reactions, maintains nerve and muscle functioning, activates enzymes in the body, and supports the immune system. It also controls blood sugar levels and prevents psychiatric disorders, Constipation, Heart Attacks, and Migraine.
7. It Reduces Risk of Breast Cancer
Regular consumption of cottage cheese helps lower risk of breast cancer mainly due to the presence of vitamin D and calcium. It works even better for premenopausal women who have low levels of vitamin D and calcium.
Ways to Enjoy Its Great Benefits
Cottage cheese has many benefits and you can get all cottage cheese nutritionby using it in many different recipes. Here are some suggestions:
1. Baked Potatoes and Cottage Cheese
Serving: 4 Prep time: 1¼ hours
Ingredients
- 2 russet potatoes (large)
- Half cup of cottage cheese (low fat)
- ¼ teaspoons of ground pepper
- 11/2 tablespoons of fresh dill (chopped)
- 2 chopped scallions
- A large egg yolk
Instructions
- Start by preheating your oven to 400F.
- Bake all the potatoes and then halve lengthwise. Scoop out its flesh but leave only a ¼-inch shell.
- Add egg yolk and cottage cheese in a food processor and make a puree.
- Add salt, pepper, dill, scallions, and potato flesh to it and blend well.
- Use this filling in the potato skins and bake for 20-30 minutes.
2. Hard-Boiled Eggs with Cottage Cheese and Mayonnaise
Serving: 24 Prep time: 20 minutes
Ingredients
- 1/3 cup of cottage cheese (nonfat)
- 12 large hard-boiled eggs
- 1/4 cup of mayonnaise (low fat)
- 3 tbsp. of scallion greens
- 2 tsp of yellow mustard
- A tbsp. of sweet pickle relish
- 1/8 tsp of salt
- Paprika for garnish
Instructions
- Use a sharp knife to cut eggs lengthwise and remove the yolks.
- Take 8 of those yolk halves and add them in a food processor. Also, add mayonnaise, cottage cheese, relish, scallion greens, mustard, and salt. Process until it becomes smooth.
- Add about a couple of teaspoons of yolk mixture into egg white half and use paprika for garnishing.
3. Cottage Cheese Salad
Serving: 1 Prep time: 10 minutes
Ingredients
- Half cup of cottage cheese (low fat)
- ¼ cup each of chopped tomato and green bell pepper
- A tablespoon of minced scallion
- Pinch of freshly ground pepper and salt
Instructions
- Get a small container and put bell pepper, cottage cheese, and tomato in it.
- Sprinkle with salt, pepper, and scallion. Mix well.
4. Sausage and Peppers Baked Ziti
Serving: 4 Prep time: half an hour
Ingredients
- 8 ounces of whole-wheat ziti
- 6 ounces of turkey sausage (crumbled)
- A 16-ounce bag of pepper and onion mix (frozen)
- A teaspoon each of dried oregano and garlic powder
- 2 8-ounce of cans of tomato sauce (no-salt-added)
- ¼ teaspoon of salt
- Half cup of cottage cheese (reduced fat)
- ¾ cup of Italian blend cheese (shredded)
Instructions
- Cook pasta – follow the directions mentioned on the package. Drain.
- Get an ovenproof skillet and heat it over medium-high heat.
- Add sausage and frozen veggies to the skillet and cook for 10-15 minutes or until the liquid evaporates.
- Place rack in upper third of oven and preheat broiler.
- Stir garlic powder, tomato sauce, salt, and oregano into the skillet.
- Reduce heat and add cottage cheese and the pasta to the skillet. Cook at medium-low heat for a couple of minutes and then top with shredded cheese.
- Brown the cheese by placing it under the broiler.
- Serve.
Caution About Cholesterol and Sodium
While cottage cheese nutrition is rich, you should still eat in moderation because of its cholesterol and sodium content.
How much cholesterol it contains depends on the type of milk used for preparing it. A cup of cottage cheese may contain up to 33mg of cholesterol if it is prepared using whole milk. It contains only 10mg of cholesterol per cup when low fat milk is used during preparation. So, be sure to pay attention to this point before including cottage cheese in your diet.
What's more, cottage cheese is quite high in sodium, so regular consumption may prove harmful for your heart and kidneys. Your Blood Pressure may go up if you do not pay attention to your sodium intake.
