Nutrition Facts
Serving size 100g
Amount per serving
Calories 97
% Daily Value *
Total Fat 4g %6
Saturated Fat 2g %8
Trans Fat ~g
Cholesterol 17mg %0
Sodium 364mg %24
Total Carbohydrate 3g %1
Dietary Fiber 0g %0
Total Sugars 3g
Protein 11g
Vitamin D 3.0IU %0
Calcium 83.0mg %6
Iron 0.1mg %0
Potassium 104mg %2
Phosphorus 159.0mg %15
* 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.
Vitamins in cottage cheese
Vitamin C 0.0mg %0
Vitamin K 0.0µg %0
Vitamin D 3.0IU %1
Vitamin E 0.1mg %1
Vitamin B3 (Niacin) 0.1mg %1
Vitamin B1 (Thiamin) 0.0mg %2
Choline, total 18.4mg %3
Vitamin B6 0.0mg %4
Vitamin A 140.0IU %5
Vitamin B5 (Pantothenic acid) 0.6mg %11
Vitamin B2 (Riboflavin) 0.2mg %13
Vitamin B12 0.4µg %18
Minerals in cottage cheese
Manganese 0.0mg %0
Iron 0.1mg %0
Magnesium 8.0mg %2
Potassium 104.0mg %3
Zinc 0.4mg %3
Copper 0.0mg %3
Calcium 83.0mg %6
Phosphorus 159.0mg %16
Selenium 9.7µg %18
Sodium 364.0mg %24
Amino Acids in cottage cheese
Cystine 0.1g %21
Methionine 0.3g %34
Leucine 1.1g %38
Valine 0.7g %38
Isoleucine 0.6g %39
Lysine 0.9g %42
Histidine 0.3g %43
Threonine 0.5g %44
Tryptophan 0.1g %49
Phenylalanine 0.6g %62
Tyrosine 0.6g %64
Fatty Acids in cottage cheese
DHA 0.00g %0
EPA 0.00g %0
DPA 0.00g %0
Omega-3 0.00g %0
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of cottage cheese is 0.0/100 which makes it a low quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Cottage Cheese has a complete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Leucine | 59 | 101 |
| Valine | 39 | 68 |
| Isoleucine | 30 | 54 |
| Lysine | 45 | 85 |
| Histidine | 15 | 30 |
| Threonine | 23 | 45 |
| Tryptophan | 6 | 13 |
| Met+Cys | 22 | 30 |
| Phe+Tyr | 30 | 107 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in cottage cheese is 4.8 which makes it a medium P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of cottage cheese is 1.0 which makes it a low energy density food.
How nutritious is this food?
Micronutrients in cottage cheese as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that cottage cheese is lacking.
Nutrient Density Score for cottage cheese is 16/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for cottage cheese
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | N/A | <4 |
| Zinc:Copper | 13.79 | <12 |
| Potassium:Sodium | 0.29 | >2 |
| Caclcium:Magnesium | 10.38 | <2 |
| Iron:Copper | 3.45 | <15 |
| Calcium:Phosphorus | 0.52 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 56%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
52% of insulinogenic calories