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Cottage Cheese

Cheese, cottage, dry curd

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Nutrition Facts

Serving Size

1 cup (not packed) (145g)

Amount per serving

Calories

104

% Daily Value *

Total Fat 0.4g

Saturated Fat 0.2g

Trans Fat

Cholesterol 10mg

Sodium 539mg

Total Carbohydrate 9.7g

Dietary Fiber 0g

Total Sugars 2.7g

Protein 15g

Vitamin D 0 IU

Calcium 125mg

Iron 0mg

Potassium 199mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
0%
0 mg
Thiamin
3%
0.03 mg
Riboflavin
25%
0.33 mg
Niacin
1%
0.21 mg
Pantothenic Acid
13%
0.65 mg
Vitamin B6
1%
0.02 mg
Folate
13 mcg
Folic Acid
0 mcg
Food Folate
13 mcg
Fortified Folate
13 mcg
Choline
5%
26 mg
Betaine
1.3 mg
Vitamin B12
28%
0.67 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
0%
2.9 mcg
Retinol
2.9 mcg
Beta Carotene
0 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
0%
11.6 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
0%
0.01 mg
Added Vitamin E
0 mg
Beta Tocopherol
0 mg
Gamma Tocopherol
0.01 mg
Delta Tocopherol
0 mg
Alpha Tocotreniol
0 mg
Beta Tocotreniol
0 mg
Gamma Tocotreniol
0 mg
Delta Tocotreniol
0 mg
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
0%
0 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
10%
125 mg
Iron
1%
0.22 mg
Magnesium
4%
15.9 mg
Phosphorus
22%
276 mg
Potassium
4%
199 mg
Sodium
23%
539 mg
Zinc
6%
0.68 mg
Copper
5%
0.04 mg
Manganese
1%
0.03 mg
Selenium
25%
13.6 mcg
Fluoride
45.8 mcg
Iodine

Fat
1%
0.42 g
Saturated Fat
1%
0.25 g
Butyric Acid
0.01 g
Caproic Acid
0 g
Caprylic Acid
0.01 g
Capric Acid
0.01 g
Lauric Acid
0.01 g
Tridecylic Acid
Myristic Acid
0.03 g
Pentadecylic Acid
0 g
Palmitic Acid
0.1 g
Margaric Acid
0 g
Stearic Acid
0.07 g
Arachidic Acid
0 g
Behenic Acid
0 g
Lignoceric Acid
0 g
Monounsaturated Fat
0.12 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
0.02 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
0 g
Octadec-9-enoic Acid
0.1 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
0 g
Polyunsaturated Fat
0 g
9,12-octadecadienoic Acid
0 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
0 g
Icosatrienioc Acid
0 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
0 g
Adrenic Acid (AdA)
0 g
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
3%
10.2 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
30%
15 g
Tryptophan
0.2 g
Threonine
0.67 g
Isoleucine
0.8 g
Leucine
1.5 g
Lysine
1.26 g
Methionine
0.36 g
Cystine
0.09 g
Phenylalanine
0.78 g
Tyrosine
0.81 g
Valine
1.01 g
Arginine
0.67 g
Histidine
0.44 g
Alanine
0.52 g
Aspartic Acid
1.22 g
Glutamic Acid
3.51 g
Glycine
0.3 g
Proline
1.66 g
Serine
0.86 g
Hydroxyproline

Carbohydrates
4%
9.66 g
Fibre
0%
0 g
Soluble Fibre
Insoluble Fibre
Sugar
2.68 g
Added Sugar
Sucrose
0 g
Glucose
0.42 g
Fructose
0 g
Lactose
2.26 g
Maltose
0 g
Galactose
Sugar Alcohols
Starch

Calories
104 kcal
Water
117 g
Ash
2.48 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup (not packed) (145 g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Vitamin B12
  • Excellent source of Selenium
  • Good source of Phosphorus
  • Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Low Fat
  • Moderate Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100%

Limiting Amino Acid: Methionine

  • Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Cottage Cheese contains 10.3g of protein, which is about the same as 1.7 eggs, 0.4 chicken breasts, or 0.7 cups (201g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 9.7g per 1 cup (not packed)

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

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