Nutrition
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 412 kJ (98 kcal) |
| Carbohydrates | 3.38 g |
| - Sugars | 2.67 g |
| Fat | 4.30 g |
| Protein | 11.12 g |
| Vitamin A equiv. | 37 μg (5%) |
| - beta-carotene | 12 μg (0%) |
| Calcium | 83 mg (8%) |
| Iron | 0.07 mg (1%) |
| Magnesium | 8 mg (2%) |
| Phosphorus | 159 mg (23%) |
| Potassium | 104 mg (2%) |
| Sodium | 364 mg (24%) |
| Zinc | 0.40 mg (4%) |
| Percentages are relative to US recommendations for adults. Source: nutritiondata.com |
|
A 4-oz (113-g) serving of 4% fat product has about 120 calories, 5 g fat (3 g saturated), 3 g carbohydrates, and 14 g protein. It also contains about 500 mg sodium, 70 mg calcium and 20 mg cholesterol.
Some manufacturers also produce low-fat and nonfat varieties. A fat-free kind of a similar serving size has 80 calories, 0 g fat (0 g saturated), 6 g carbohydrates, and 14 g protein.
To compensate for the flavor missing from the fat, low-fat and nonfat ones tend to have more sugar in them. Very low sodium varieties are also produced, and can be salted to taste.
Cottage cheese is popular among dieters and some health food devotees. It is a favorite food among bodybuilders, runners, and weightlifters for its high content of casein protein (a longer-lasting protein) while being relatively low in fat. Pregnant women are advised that cottage cheese is safe to eat during their pregnancy, whereas some cheese products are not.
Read more about this topic: Cottage Cheese
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