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Cottage Cheese

Cheese, cottage, NFS

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Nutrition Facts

Serving Size

4 oz (113g)

Amount per serving

Calories

92

% Daily Value *

Total Fat 2.6g

Saturated Fat 1.4g

Trans Fat 0.1g

Cholesterol 14mg

Sodium 348mg

Total Carbohydrate 5.4g

Dietary Fiber 0g

Total Sugars 4.5g

Protein 11.8g

Vitamin D 0 IU

Calcium 125mg

Iron 0mg

Potassium 141mg

*

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
2%
0.02 mg
Riboflavin
22%
0.28 mg
Niacin
1%
0.12 mg
Pantothenic Acid
12%
0.59 mg
Vitamin B6
4%
0.06 mg
Folate
9.04 mcg
Folic Acid
0 mcg
Food Folate
9.04 mcg
Fortified Folate
9.04 mcg
Choline
3%
18.4 mg
Betaine
0.68 mg
Vitamin B12
22%
0.53 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
9%
76.8 mcg
Retinol
76.8 mcg
Beta Carotene
6.78 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
5%
267 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
1%
0.09 mg
Added Vitamin E
0 mg
Beta Tocopherol
0 mg
Gamma Tocopherol
0 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%
0.15 mg
Magnesium
2%
10.2 mg
Phosphorus
14%
169 mg
Potassium
3%
141 mg
Sodium
15%
348 mg
Zinc
5%
0.58 mg
Copper
4%
0.04 mg
Manganese
1%
0.02 mg
Selenium
24%
13.4 mcg
Fluoride
Iodine

Fat
3%
2.57 g
Saturated Fat
7%
1.4 g
Butyric Acid
0.05 g
Caproic Acid
0.04 g
Caprylic Acid
0.03 g
Capric Acid
0.07 g
Lauric Acid
0.07 g
Tridecylic Acid
Myristic Acid
0.23 g
Pentadecylic Acid
0.02 g
Palmitic Acid
0.63 g
Margaric Acid
0.01 g
Stearic Acid
0.25 g
Arachidic Acid
0 g
Behenic Acid
0 g
Lignoceric Acid
0 g
Monounsaturated Fat
0.58 g
Myristoleic Acid
0.02 g
Pentadecenoic Acid
0 g
Hexadec-9-enoic Acid
0.03 g
Palmitoleic Acid
0.03 g
Trans Hexadec 9 Enoic Acid
0.01 g
Heptadecylic Acid
0 g
Octadec-9-enoic Acid
0.52 g
Oleic Acid
0.46 g
Elaidic Acid
0.06 g
Vaccenic Acid
Gondoic Acid
0 g
Docos-13-enoic Acid
0 g
Erucic Acid
0 g
Brassidic Acid
0 g
Nervonic Acid
0 g
Polyunsaturated Fat
0.09 g
9,12-octadecadienoic Acid
0.08 g
Linoleic Acid
0.05 g
Conjugated Linoleic Acids (CLAs)
0.01 g
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
0.01 g
Linolenic Acid
0.01 g
Alpha Linolenic Acid (ALA)
0.01 g
Gamma Linolenic Acid (GLA)
0 g
Punicinic Acid
0 g
Paranaric Acid
0 g
Eicosadienoic Acid
0 g
Icosatrienioc Acid
0 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
0 g
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
0 g
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
0.08 g
Trans Monoenoic Fat
0.06 g
Trans Polyenoic Fat
Cholesterol
5%
13.6 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
24%
11.8 g
Tryptophan
0.16 g
Threonine
0.53 g
Isoleucine
0.63 g
Leucine
1.19 g
Lysine
0.99 g
Methionine
0.29 g
Cystine
0.07 g
Phenylalanine
0.61 g
Tyrosine
0.64 g
Valine
0.79 g
Arginine
0.53 g
Histidine
0.35 g
Alanine
0.46 g
Aspartic Acid
1.09 g
Glutamic Acid
2.76 g
Glycine
0.24 g
Proline
1.31 g
Serine
0.68 g
Hydroxyproline

Carbohydrates
2%
5.38 g
Fibre
0%
0 g
Soluble Fibre
Insoluble Fibre
Sugar
4.52 g
Added Sugar
Sucrose
0 g
Glucose
0 g
Fructose
0 g
Lactose
4.37 g
Maltose
0 g
Galactose
0.14 g
Sugar Alcohols
Starch

Calories
91.5 kcal
Water
91.8 g
Ash
1.44 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 4 oz (113 g)
  • 1 cup (not packed) (226 g)

Nutrient Sources

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

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate Fat
  • Low 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 10.5g of protein, which is about the same as 1.7 eggs, 0.4 chicken breasts, or 0.7 cups (203g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 5.4g per 4 oz

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Contains Trans Fat.

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