Cottage cheese nutrition, glycemic index, calories, net carbs & more
Cottage cheese Glycemic index (GI)
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.
- Glycaemic index and glycaemic load values of commonly consumed foods
Important nutritional characteristics for Cottage cheese
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Carbohydrate type breakdown
Fiber content ratio for Cottage cheese
All nutrients for Cottage cheese per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Net carbs||N/A||62%||3.38g||16 times less than Chocolate|
|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|
|Sugar||N/A||56%||2.67g||3.4 times less than Coca-Cola|
|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 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|
|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%||71%||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%||70%||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||N/A||68%||0.78g||12.6 times less than Avocado|
|Polyunsaturated fat||N/A||83%||0.12g||383.5 times less than Walnut|
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NUTRITION FACTS LABEL
Serving Size ______________
Cottage cheese nutrition infographic
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.