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cottage cheese.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeFermented

ALSO KNOWN AS

curd cheese

Recipes with cottage cheese + Add to pantry

SERVING

CALORIES

PROTEIN

10.9g

CARBS

3.0g

FAT

4.2g

FIBER

0.10g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories95kcal—

Protein10.9g22%

Carbohydrates3.0g1%

Fiber0.10g0%

Sugar0.37g1%

Total fat4.2g5%

Saturated fat2.6g13%

Cholesterol14mg5%

Water80.3g—

MINERALS

Sodium403mg18%

Potassium86mg2%

Calcium56mg4%

Iron0.10mg1%

Magnesium4.0mg1%

Phosphorus128mg10%

Zinc0.29mg3%

Copper0.03mg3%

Selenium4.5µg8%

VITAMINS

Vitamin A53µg6%

Vitamin C4.0mg4%

Vitamin D0µg0%

Vitamin E0.05mg0%

Vitamin K11µg9%

Thiamin (B1)0.01mg1%

Riboflavin (B2)0.13mg10%

Niacin (B3)0.10mg1%

Vitamin B60.05mg3%

Folate (B9)17µg4%

Vitamin B120.49µg20%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup226g

1 tablespoon14.1g

1 teaspoon4.7g

1 oz28.4g

1 lb453.6g

1 ml0.9g

1 liter941.7g

HEALTH BENEFITS

Why eat it.

✓High in protein, particularly casein, which digests slowly, promoting satiety and muscle maintenance.
✓Excellent source of calcium and phosphorus, essential for building and maintaining strong bones and teeth.
✓Rich in selenium, an antioxidant that helps protect cells from damage and supports thyroid function.
✓Good source of B vitamins, including B12, which is crucial for nerve function and energy metabolism.

COOKING TIPS

In the kitchen.

1Blend into smoothies, soups, or sauces for a creamy texture and a significant protein boost.
2Use as a healthier substitute for ricotta cheese in lasagna, stuffed shells, or as a base for dips.
3Incorporate into pancake or waffle batter to increase protein content and create a tender, moist texture.
4Mix with fruit, nuts, or a drizzle of honey for a simple, high-protein breakfast or snack.

STORAGE

Keep it fresh.

Keep refrigerated at or below 40°F (4°C) in its original, sealed container.
Once opened, consume within 5-7 days for best quality and safety. Keep the lid tightly sealed.
Storing the container upside down can create a vacuum seal, helping to keep it fresh longer by preventing bacteria growth on the surface.

FAQ

Frequently asked questions.

Is cottage cheese healthy?

Yes, cottage cheese is highly nutritious. It is an excellent source of protein, calcium, and B vitamins like B12, which support muscle maintenance, bone health, and energy levels while remaining relatively low in calories.

How much protein is in cottage cheese?

Cottage cheese is a protein powerhouse, containing approximately 10.9g of protein per 100g. It is particularly rich in casein protein, which digests slowly and helps keep you feeling full for longer periods.

Is cottage cheese good for weight loss?

Yes, it is often recommended for weight loss because it is high in protein and low in calories (95 per 100g). The high protein content promotes satiety, which can help reduce overall calorie intake throughout the day.

Is cottage cheese keto-friendly?

Cottage cheese can be part of a keto diet as it contains only about 3g of carbohydrates per 100g. However, it is best to choose full-fat versions and monitor portion sizes to ensure you stay within your daily carb limits.

Is cottage cheese lactose-free?

Standard cottage cheese contains lactose, though it generally has less than fluid milk. People with mild sensitivities may tolerate it, but those with severe lactose intolerance should look for specifically labeled 'lactose-free' varieties.

Is cottage cheese vegan?

No, cottage cheese is not vegan. It is a dairy product made from the curds of cow's milk, although it is a popular protein source for those following a vegetarian diet.

What does cottage cheese taste like?

Cottage cheese has a mild, slightly salty, and creamy flavor with a unique curd-like texture. Because its taste is subtle, it is versatile and pairs well with both sweet toppings like fruit and savory additions like black pepper.

Can you cook or bake with cottage cheese?

Absolutely. It can be blended into pancakes or muffins for extra protein, used as a lower-calorie substitute for ricotta in lasagna, or whipped into a creamy dip. It maintains its nutritional profile well during cooking.

How long does cottage cheese last once opened?

Once opened, cottage cheese typically stays fresh for 5 to 7 days when kept refrigerated in a tightly sealed container. Always check for a sour smell, yellowish discoloration, or mold before consuming.

Can you freeze cottage cheese?

You can freeze cottage cheese for up to 3 months, but the texture will change significantly, becoming crumbly and watery upon thawing. It is best used in cooked or baked recipes after freezing rather than eaten fresh.

RECIPES