Cottage cheese nutrition, glycemic index, calories, net carbs & more
Cheese, cottage, creamed, large or small curd
*all the values are displayed for the amount of 100 grams
Cottage cheese Glycemic index (GI)
Education:
General Medicine at YSMU
Most cheese is so low in carbohydrates that calculating a glycemic index for them would be exceedingly difficult (1). Compared to other cheeses, cottage cheese contains a moderate level of carbohydrates.
Based on numbers from The American Journal of Clinical Nutrition, reduced-fat cottage cheese and low-fat cottage cheese both have a glycemic index of 10 (2). This makes the glycemic index of cottage cheese very low.
Conversely, the glycemic index of an Emirati dish called Chami, similar to cottage cheese, has been found to be moderate, equal to 60 (3).
A study has demonstrated that adding protein, in the form of cottage cheese, to a high glycemic index food does not alter its glycemic response (4).
However, another research has studied the insulin response of subjects with type 2 diabetes to protein-rich food in the form of cottage cheese. Over the years, this research found that cottage cheese consumed with other sources of carbohydrates may increase the insulin response, with the glycemic response staying the same or decreasing (5).
Curd cheese is very similar to cottage cheese, with one different step in its production. Supplementation of curd cheese to gluten-free bread has been proven to reduce the glycemic response (6).
Overall, most studies show that cottage cheese is a low glycemic index product that has either a neutral or a beneficial effect on insulin secretion and glycemic response and can be safely consumed in moderation on a diabetes diet.
References
- https://www.diabetes.org.br/publico/images/pdf/2016/nutr-2002-foster-powell-5-56.pdf
- https://academic.oup.com/ajcn/article/93/5/984/4597984
- Glycaemic index and glycaemic load values of commonly consumed foods
- https://link.springer.com/article/10.1007/BF00282710
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4424779/
- https://www.mdpi.com/2304-8158/9/10/1410/htm
Important nutritional characteristics for Cottage cheese
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
10 (low)
Insulin index ⓘ
II for reduced-fat cottage cheese https://ses.library.usyd.edu.au/handle/2123/11945
40
Calories
98
Net Carbs ⓘ
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
3.38 grams
Serving Size ⓘ
Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
4 oz (113 grams)
Acidity (Based on PRAL) ⓘ
PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
7.9 (acidic)
Calcium
Sodium
Retinol
Vitamin A RAE
Vitamin A
Explanation: The given food contains more Calcium than 75% of foods. Note that this food itself is richer in Calcium than it is in any other nutrient. Similarly, it is relatively rich in Sodium, Retinol, Vitamin A RAE, and Vitamin A.
Mineral coverage chart
Calcium:
83 mg of 1,000 mg
8%
Iron:
0.07 mg of 8 mg
1%
Magnesium:
8 mg of 420 mg
2%
Phosphorus:
159 mg of 700 mg
23%
Potassium:
104 mg of 3,400 mg
3%
Sodium:
364 mg of 2,300 mg
16%
Zinc:
0.4 mg of 11 mg
4%
Copper:
0.029 mg of 1 mg
3%
Manganese:
0.002 mg of 2 mg
0%
Selenium:
9.7 µg of 55 µg
18%
Choline:
18.4 mg of 550 mg
3%
Mineral chart - relative view
Calcium
83 mg
TOP 25%
Sodium
364 mg
TOP 29%
Phosphorus
159 mg
TOP 50%
Selenium
9.7 µg
TOP 60%
Zinc
0.4 mg
TOP 75%
Choline
18.4 mg
TOP 76%
Potassium
104 mg
TOP 82%
Magnesium
8 mg
TOP 87%
Copper
0.029 mg
TOP 89%
Iron
0.07 mg
TOP 94%
Manganese
0.002 mg
TOP 98%
Vitamin coverage chart
Vitamin A:
140 IU of 5,000 IU
3%
Vitamin E :
0.08 mg of 15 mg
1%
Vitamin D:
0.1 µg of 10 µg
1%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.027 mg of 1 mg
2%
Vitamin B2:
0.163 mg of 1 mg
13%
Vitamin B3:
0.099 mg of 16 mg
1%
Vitamin B5:
0.557 mg of 5 mg
11%
Vitamin B6:
0.046 mg of 1 mg
4%
Folate:
12 µg of 400 µg
3%
Vitamin B12:
0.43 µg of 2 µg
18%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin A
140 IU
TOP 39%
Vitamin B12
0.43 µg
TOP 51%
Vitamin B5
0.557 mg
TOP 55%
Vitamin B2
0.163 mg
TOP 55%
Folate
12 µg
TOP 57%
Vitamin D
0.1 µg
TOP 60%
Vitamin B6
0.046 mg
TOP 80%
Vitamin B1
0.027 mg
TOP 84%
Vitamin E
0.08 mg
TOP 88%
Vitamin B3
0.099 mg
TOP 92%
Vitamin K
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 22%
11.12 g of 50 g
22%
Fats:
Daily Value: 7%
4.3 g of 65 g
7%
Carbs:
Daily Value: 1%
3.38 g of 300 g
1%
Water:
Daily Value: 4%
79.79 g of 2,000 g
4%
Other:
1.41 g
Protein quality breakdown
Tryptophan:
147 mg of 280 mg
53%
Threonine:
500 mg of 1,050 mg
48%
Isoleucine:
591 mg of 1,400 mg
42%
Leucine:
1116 mg of 2,730 mg
41%
Lysine:
934 mg of 2,100 mg
44%
Methionine:
269 mg of 1,050 mg
26%
Phenylalanine:
577 mg of 1,750 mg
33%
Valine:
748 mg of 1,820 mg
41%
Histidine:
326 mg of 700 mg
47%
Fat type information
Saturated Fat:
1.718 g
Monounsaturated Fat:
0.778 g
Polyunsaturated fat:
0.123 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Cottage cheese
Sugar:
2.67 g
Fiber:
0 g
Other:
0.71 g
All nutrients for Cottage cheese per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 98kcal | 5% | 74% |
2.1 times more than Orange
|
| Protein | 11.12g | 26% | 41% |
3.9 times more than Broccoli
|
| Fats | 4.3g | 7% | 54% |
7.7 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 3.38g | N/A | 62% |
16 times less than Chocolate
|
| Carbs | 3.38g | 1% | 65% |
8.3 times less than Rice
|
| Cholesterol | 17mg | 6% | 44% |
21.9 times less than Egg
|
| Vitamin D | 0.1µg | 1% | 60% |
22 times less than Egg
|
| Iron | 0.07mg | 1% | 94% |
37.1 times less than Beef
|
| Calcium | 83mg | 8% | 25% |
1.5 times less than Milk
|
| Potassium | 104mg | 3% | 82% |
1.4 times less than Cucumber
|
| Magnesium | 8mg | 2% | 87% |
17.5 times less than Almond
|
| Sugar | 2.67g | N/A | 56% |
3.4 times less than Coca-Cola
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.03mg | 3% | 89% |
4.9 times less than Shiitake
|
| Zinc | 0.4mg | 4% | 75% |
15.8 times less than Beef
|
| Phosphorus | 159mg | 23% | 50% |
1.1 times less than Chicken meat
|
| Sodium | 364mg | 16% | 29% |
1.3 times less than White Bread
|
| Vitamin A | 140IU | 3% | 39% |
119.3 times less than Carrot
|
| Vitamin A RAE | 37µg | 4% | 37% | |
| Vitamin E | 0.08mg | 1% | 88% |
18.3 times less than Kiwifruit
|
| Vitamin B1 | 0.03mg | 2% | 84% |
9.9 times less than Pea
|
| Vitamin B2 | 0.16mg | 13% | 55% |
1.3 times more than Avocado
|
| Vitamin B3 | 0.1mg | 1% | 92% |
96.7 times less than Turkey meat
|
| Vitamin B5 | 0.56mg | 11% | 55% |
2 times less than Sunflower seed
|
| Vitamin B6 | 0.05mg | 4% | 80% |
2.6 times less than Oat
|
| Vitamin B12 | 0.43µg | 18% | 51% |
1.6 times less than Pork
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 12µg | 3% | 57% |
5.1 times less than Brussels sprout
|
| Saturated Fat | 1.72g | 9% | 50% |
3.4 times less than Beef
|
| Monounsaturated Fat | 0.78g | N/A | 68% |
12.6 times less than Avocado
|
| Polyunsaturated fat | 0.12g | N/A | 83% |
383.5 times less than Walnut
|
| Tryptophan | 0.15mg | 0% | 72% |
2.1 times less than Chicken meat
|
| Threonine | 0.5mg | 0% | 73% |
1.4 times less than Beef
|
| Isoleucine | 0.59mg | 0% | 72% |
1.5 times less than Salmon
|
| Leucine | 1.12mg | 0% | 72% |
2.2 times less than Tuna
|
| Lysine | 0.93mg | 0% | 71% |
2.1 times more than Tofu
|
| Methionine | 0.27mg | 0% | 73% |
2.8 times more than Quinoa
|
| Phenylalanine | 0.58mg | 0% | 73% |
1.2 times less than Egg
|
| Valine | 0.75mg | 0% | 70% |
2.7 times less than Soybean raw
|
| Histidine | 0.33mg | 0% | 73% |
2.3 times less than Turkey meat
|
| Fructose | 0g | 0% | 100% |
N/A
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 98
% Daily Value*
6%
Total Fat
4g
9%
Saturated Fat 2g
6%
Cholesterol 17mg
16%
Sodium 364mg
1%
Total Carbohydrate
3g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
11g
Vitamin D
3mcg
1%
Calcium
83mg
8%
Iron
0mg
0%
Potassium
104mg
3%
*
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.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Cottage cheese nutrition infographic
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.