Cottage Cheese, 2% Milkfat, Reduced Fat
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 10.76 g | 4% |
| Net Carbohydrates | 10.76 g | 4% |
| Sugars | 9.04 g | 26% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 0 g | 0% |
| Protein | 23.62 g | 47% |
| Total Fat | 5.13 g | 7% |
| Saturated Fat | 2.79 g | 14% |
| Monounsaturated Fat | 1.17 g | - |
| Polyunsaturated Fat | 0.19 g | - |
| Trans Fat | 0.15 g | 100% |
| Cholesterol | 27.12 mg | 9% |
| Vitamins | ||
| Vitamin A | 154.81 mcg | 17% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 696.08 mg | 30% |
| Potassium | 282.5 mg | 6% |
| Calcium | 250.86 mg | 19% |
| Magnesium | 20.34 mg | 5% |
| Iron | 0.29 mg | 2% |
| Zinc | 1.15 mg | 10% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
17%
Vitamin C
0%
Vitamin D
0%
Vitamin E
1%
Vitamin K
0%
Vitamin B1
4%
Vitamin B2
44%
Vitamin B3
1%
Vitamin B5
24%
Vitamin B6
8%
Vitamin B7
-
Vitamin B9
5%
Vitamin B12
44%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
19%
Iron
2%
Magnesium
5%
Phosphorus
27%
Potassium
6%
Sodium
30%
Zinc
10%
Copper
8%
Manganese
1%
Selenium
49%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
81%
Isoleucine
94%
Valine
95%
Lysine
75%
Tryptophan
89%
Threonine
76%
Phenylalanine
106%
Methionine
86%
Histidine
71%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 183 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
27 min
Jogging
24 min
Cycling
24 min
Walking
43 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Cottage cheese, particularly its protein content, is well-regarded for supporting muscle protein synthesis and promoting satiety, which can aid in weight management. Research, including a PubMed study on cheese ingestion, demonstrates its ability to increase muscle protein synthesis rates. Additionally, according to WebMD and the Academy of Nutrition and Dietetics, this reduced-fat dairy product provides calcium, potassium, and phosphorus, contributing to improved bone health.
1. Cottage Cheese: Health Benefits and Nutrition
Source: WebMD
Summary: Cottage cheese is a protein-packed dairy product, rich in calcium and phosphorus, offering benefits for bone health, blood sugar management, muscle recovery, thyroid health, satiety, and weight management, though some varieties can be high in saturated fat and sodium.
Read More: https://www.webmd.com/diet/health-benefits-cottage-cheese
2. Cottage Cheese Diet: Pros, Cons, Is It Healthy, and More
Source: Healthline, 2018
Summary: Cottage cheese, while a high-protein, inexpensive, and convenient food that can aid in short-term weight loss, is not suitable for an exclusive diet due to its lack of fiber, potential for nutrient deficiencies, and high sodium content, which can lead to health issues.
Read More: https://www.healthline.com/health/food-nutrition/cottage-cheese-diet
3. High-Protein Snacks to Build Muscle and Keep Hunger at Bay - Harvard Health
Source: Harvard Health, 2024
Summary: Cottage cheese, providing protein per serving, is highlighted as an effective high-protein snack that can contribute to muscle building and prolonged satiety, supporting weight management and overall health.
4. Cheese Ingestion Increases Muscle Protein Synthesis Rates Both at Rest and During Recovery From Exercise in Healthy, Young Males: A Randomized Parallel-Group Trial.
Source: PubMed
Summary: Cottage cheese, as a form of cheese, contributes to increased muscle protein synthesis rates both at rest and during recovery from exercise in healthy, young males, as demonstrated by a randomized parallel-group trial on cheese ingestion.
Read More: https://pubmed.ncbi.nlm.nih.gov/35020907/
5. What to Look for in Cottage Cheese
Source: Academy of Nutrition and Dietetics
Summary: Cottage cheese is a protein-rich, soft, fresh cheese, made by separating curds from whey, that provides protein and calcium per serving of fat variety, though it contains higher sodium and lower calcium than some other dairy products.
Read More: https://www.eatright.org/food/food-groups/dairy-and-alternatives/what-to-look-for-in-cottage-cheese
