Cottage cheese is a popular dairy product that is rich in protein and low in fat. It is made from the curds of cow’s milk, and it has a mild and fresh taste.
Here is a breakdown of the nutritional value of cottage cheese per 100g:
Calories
Cottage cheese contains approximately 98 calories per 100g, making it a low-calorie food that can help with weight management.
Protein
Cottage cheese is a great source of protein, with around 11g of protein per 100g. This makes it a popular choice for athletes and bodybuilders looking to build muscle mass.
Fat
Cottage cheese is relatively low in fat, containing around 4g of fat per 100g.
Carbohydrates
Cottage cheese is also low in carbohydrates, containing only around 3g of carbohydrates per 100g. This makes it a suitable food for those on low-carb diets.
Calcium
Cottage cheese is a good source of calcium, with around 83mg of calcium per 100g. Calcium is essential for maintaining strong bones and teeth.
Phosphorus
Cottage cheese also contains phosphorus, with around 123mg of phosphorus per 100g. Phosphorus is essential for the formation of healthy bones and teeth.
Sodium
Cottage cheese is relatively high in sodium, with around 336mg of sodium per 100g. It is important to monitor sodium intake, particularly for those with hypertension or other health conditions.
Potassium
Cottage cheese is a good source of potassium, with around 104mg of potassium per 100g. Potassium is important for maintaining healthy blood pressure levels.
Vitamin B12
Cottage cheese is a good source of vitamin B12, with around 0.4mcg of vitamin B12 per 100g. Vitamin B12 is essential for maintaining healthy nerve function and producing red blood cells.
Vitamin A
Cottage cheese contains small amounts of vitamin A, with around 26IU of vitamin A per 100g. Vitamin A is important for maintaining healthy vision and skin.
Zinc
Cottage cheese is a good source of zinc, with around 0.4mg of zinc per 100g. Zinc is essential for maintaining a healthy immune system and promoting wound healing.
Iron
Cottage cheese contains small amounts of iron, with around 0.1mg of iron per 100g. Although this is not a significant source of iron, it can help contribute to overall iron intake.
Magnesium
Cottage cheese is a good source of magnesium, with around 11mg of magnesium per 100g. Magnesium is important for maintaining healthy muscle and nerve function.
Niacin
Cottage cheese contains small amounts of niacin, with around 0.2mg of niacin per 100g. Niacin is important for maintaining healthy skin and nerves.
Riboflavin
Cottage cheese is a good source of riboflavin, with around 0.3mg of riboflavin per 100g. Riboflavin is important for maintaining healthy eyes and skin.
Thiamine
Cottage cheese contains small amounts of thiamine, with around 0.02mg of thiamine per 100g. Thiamine is important for maintaining healthy brain function.
Pantothenic Acid
Cottage cheese contains small amounts of pantothenic acid, with around 0.2mg of pantothenic acid per 100g. Pantothenic acid is important for maintaining healthy skin and hair.
Choline
Cottage cheese contains small amounts of choline, with around 15mg of choline per 100g. Choline is important for maintaining healthy brain and nerve function.
FAQs
1. Is cottage cheese suitable for vegetarians?
Yes, cottage cheese is suitable for vegetarians as it is made from the curds of cow’s milk and does not contain any animal products.
2. Is cottage cheese suitable for people with lactose intolerance?
Cottage cheese is generally lower in lactose than other dairy products, but it may still contain small amounts of lactose. People with lactose intolerance should monitor their symptoms when consuming cottage cheese and may need to limit their intake.
3. Can cottage cheese be frozen?
Cottage cheese can be frozen, but the texture may change when it is thawed. It is best to consume cottage cheese fresh.
4. Is it safe to eat cottage cheese past its expiration date?
No, it is not safe to eat cottage cheese past its expiration date. Consuming expired cottage cheese can lead to food poisoning.
5. Can cottage cheese be used in cooked dishes?
Yes, cottage cheese can be used in cooked dishes. It is a popular ingredient in lasagna and other pasta dishes.
6. Is cottage cheese a good food for weight loss?
Yes, cottage cheese can be a good food for weight loss as it is low in calories and high in protein.
7. Is cottage cheese a suitable food for people with diabetes?
Cottage cheese can be a suitable food for people with diabetes as it is low in carbohydrates. It is important to monitor blood sugar levels when consuming cottage cheese.
8. Is cottage cheese a good food for pregnant women?
Cottage cheese can be a good food for pregnant women as it is rich in calcium and other essential nutrients. Pregnant women should consult with their healthcare provider regarding their dietary needs.
9. Can cottage cheese help with muscle building?
Yes, cottage cheese can help with muscle building as it is high in protein, which is essential for muscle growth and repair.
10. Is cottage cheese a good food for people with high blood pressure?
Cottage cheese is relatively high in sodium, which can contribute to high blood pressure. People with high blood pressure should monitor their sodium intake when consuming cottage cheese.
Conclusion
Cottage cheese is a nutritious and versatile food that is low in calories and high in protein. It is a good source of calcium, phosphorus, potassium, and other essential nutrients. Although it may not be suitable for everyone, cottage cheese can be a healthy addition to a balanced diet.
