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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

Cottage cheese Glycemic index (GI)

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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: January 26, 2021

Important nutritional characteristics for Cottage cheese

Cottage cheese
0 (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 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 )
Calories
98
75% Calcium
71% Sodium
67% Retinol
63% Vitamin A
61% 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, and Vitamin A.

Check out similar food or compare with current

Macronutrients chart

12% 5% 4% 80% 2%
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 100g
Calories 98
% Daily Value*
6%
Total Fat 4g
9%
Saturated Fat 2g
Trans Fat g
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
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details
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
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details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
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 Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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details
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

Cottage cheese nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 25% 3% 6% 69% 10% 48% 11% 10% 1% 53% 11%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
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%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 158% 143% 127% 123% 134% 77% 99% 124% 140%
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

1.718% 0.778% 0.123%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g

Carbohydrate type breakdown

2.67%
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

2.67% 0.71%
Sugar: 2.67 g
Fiber: 0 g
Other: 0.71 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 5% 74% 98kcal 2.1 times more than Orange
Fructose 0% 100% 0g N/A
Sugar 0% 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 1% 94% 0.07mg 37.1 times less than Beef
Magnesium 2% 87% 8mg 17.5 times less than Almond
Phosphorus 23% 50% 159mg 1.1 times less than Chicken meat
Potassium 3% 82% 104mg 1.4 times less than Cucumber
Sodium 16% 29% 364mg 1.3 times less than White Bread
Zinc 4% 75% 0.4mg 15.8 times less than Beef
Copper 3% 89% 0.03mg 4.9 times less than Shiitake
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 13% 55% 0.16mg 1.3 times more than Avocado
Vitamin B3 1% 92% 0.1mg 96.7 times less than Turkey meat
Vitamin B5 11% 55% 0.56mg 2 times less than Sunflower seed
Vitamin B6 4% 80% 0.05mg 2.6 times less than Oat
Folate 3% 57% 12µg 5.1 times less than Brussels sprout
Vitamin B12 18% 51% 0.43µg 1.6 times less than Pork
Vitamin K 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 separately if present) is the USDA's FoodCentral. The exact link to 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.
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