Foodstruct
Advanced Nutrition Search | Diet Analysis

Cottage cheese nutrition, glycemic index, calories and serving size

Cheese, cottage, creamed, large or small curd
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Cottage cheese

Cottage cheese
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
27 (low)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
7.9 (acidic )
Calories
98
75% Calcium
71% Sodium
67% Retinol
63% Vitamin A, RAE
61% Vitamin A
Explanation: This food contains more Calcium than 75% of foods. More importantly, although there are several foods (25%) which contain more Calcium, this food itself is rich in Calcium more than it is in any other nutrient. Similarly it is relatively rich in Sodium, Retinol, Vitamin A, RAE and Vitamin A

Cottage cheese Glycemic index (GI)

27

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..

Sources

  1. https://www.diabetes.org.br/publico/images/pdf/2016/nutr-2002-foster-powell-5-56.pdf
  2. https://academic.oup.com/ajcn/article/93/5/984/4597984
  3. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/glycaemic-index-and-glycaemic-load-values-of-commonly-consumed-foods-in-the-united-arab-emirates/0E4AAFD46B0BBAF5BBC36893B0BA0BCE
  4. https://link.springer.com/article/10.1007/BF00282710
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4424779/
  6. https://www.mdpi.com/2304-8158/9/10/1410/htm
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March 3, 2021
Similar food data
27 Cream cheese Cream cheese
27 Edam Edam
27 Feta Feta

Cottage cheese nutrition infographic

Cottage cheese nutrition infographic
Copy infographic link

Check out similar food or compare with current

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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 98
% Daily Value*
6%
Total Fat 4g
10%
Saturated Fat 2g
Trans Fat g
6%
Cholesterol 17mg
15%
Sodium 364mg
1%
TotalCarbohydrate 3g
0%
Dietary Fiber 0g
Total Sugars 3g
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
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 83 mg of 1,000 mg 8%
Iron: 0.07 mg of 18 mg 0%
Magnesium: 8 mg of 400 mg 2%
Phosphorus: 159 mg of 1,000 mg 16%
Potassium: 104 mg of 3,500 mg 3%
Sodium: 364 mg of 2,400 mg 15%
Zinc: 0.4 mg of 15 mg 3%
Copper: 0.029 mg of 2 mg 1%
Manganese: 0.002 mg of 2 mg 0%
Selenium: 9.7 µg of 70 µg 14%
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 mg
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 20 mg 0%
Vitamin D: 0.1 µg of 10 µg 1%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.027 mg of 2 mg 2%
Vitamin B2: 0.163 mg of 2 mg 10%
Vitamin B3: 0.099 mg of 20 mg 0%
Vitamin B5: 0.557 mg of 10 mg 6%
Vitamin B6: 0.046 mg of 2 mg 2%
Folate, total: 12 µg of 400 µg 3%
Vitamin B12: 0.43 µg of 6 µg 7%
Vitamin K: 0 µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
140 µg
TOP 39%
Vitamin B12
0.43 µg
TOP 51%
Vitamin B5
0.557 µg
TOP 55%
Vitamin B2
0.163 µg
TOP 55%
Folate, total
12 µg
TOP 57%
Vitamin D
0.1 µg
TOP 60%
Vitamin B6
0.046 µg
TOP 80%
Vitamin B1
0.027 µg
TOP 84%
Vitamin E
0.08 µg
TOP 88%
Vitamin B3
0.099 µg
TOP 92%
Vitamin K
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

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

Carbohyrates breakdown for Cottage cheese

Starch: 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

Sugars: 2.67 g
Fiber: 0 g

All nutrients for Cottage cheese per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 26% 41% 11.12g 3.9 times more than Broccoli
Fats 7% 54% 4.3g 7.7 times less than Cheese
Carbs 1% 65% 3.38g 8.3 times less than Rice
Calories 4% 74% 98kcal 2.1 times more than Orange
Fructose 0% 100% 0g N/A
Sugars 3% 56% 2.67g 3.4 times less than Coca-Cola
Fiber 0% 100% 0g N/A
Calcium 8% 25% 83mg 1.5 times less than Milk
Iron 0% 94% 0.07mg 37.1 times less than Beef
Magnesium 2% 87% 8mg 17.5 times less than Kidney bean
Phosphorus 23% 50% 159mg 1.1 times less than Chicken meat
Potassium 2% 82% 104mg 1.4 times less than Cucumber
Sodium 15% 29% 364mg 1.3 times less than White Bread
Zinc 4% 75% 0.4mg 15.8 times less than Beef
Copper 0% 89% 0.03mg 4.9 times less than Shiitake
Vitamin A 3% 39% 140IU 119.3 times less than Carrot
Vitamin E 1% 88% 0.08mg 18.3 times less than Kiwifruit
Vitamin D 1% 60% 0.1µg 22 times less than Egg
Vitamin C 0% 100% 0mg N/A
Vitamin B1 2% 84% 0.03mg 9.9 times less than Pea
Vitamin B2 10% 55% 0.16mg 1.3 times more than Avocado
Vitamin B3 0% 92% 0.1mg 96.7 times less than Turkey meat
Vitamin B5 6% 55% 0.56mg 2 times less than Sunflower seed
Vitamin B6 2% 80% 0.05mg 2.6 times less than Oat
Folate, total 3% 57% 12µg 5.1 times less than Brussels sprout
Vitamin B12 7% 51% 0.43µg 1.6 times less than Pork
Vitamin K 0% 100% 0µg N/A
Folic acid (B9) 0% 100% 0µg N/A
Tryptophan 0% 72% 0.15mg 2.1 times less than Chicken meat
Threonine 0% 73% 0.5mg 1.4 times less than Beef
Isoleucine 0% 72% 0.59mg 1.5 times less than Salmon
Leucine 0% 72% 1.12mg 2.2 times less than Tuna
Lysine 0% 72% 0.93mg 2.1 times more than Tofu
Methionine 0% 73% 0.27mg 2.8 times more than Quinoa
Phenylalanine 0% 73% 0.58mg 1.2 times less than Egg
Valine 0% 71% 0.75mg 2.7 times less than Soybean
Histidine 0% 73% 0.33mg 2.3 times less than Turkey meat
Cholesterol 6% 44% 17mg 21.9 times less than Egg
Saturated Fat 9% 50% 1.72g 3.4 times less than Beef
Monounsaturated Fat 0% 68% 0.78g 12.6 times less than Avocado
Polyunsaturated fat 0% 84% 0.12g 383.5 times less than Walnut

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 seperately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.