Cottage Cheese & Grapes
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 19.86 g | 7% |
| Net Carbohydrates | 19.14 g | 8% |
| Sugars | 16.9 g | 48% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 0.72 g | 3% |
| Protein | 12.38 g | 25% |
| Total Fat | 2.69 g | 3% |
| Saturated Fat | 1.44 g | 7% |
| Monounsaturated Fat | 0.59 g | - |
| Polyunsaturated Fat | 0.13 g | - |
| Trans Fat | 0.08 g | 100% |
| Cholesterol | 13.56 mg | 5% |
| Vitamins | ||
| Vitamin A | 80.04 mcg | 9% |
| Vitamin C | 2.56 mg | 3% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 349.64 mg | 15% |
| Potassium | 294.05 mg | 6% |
| Calcium | 133.43 mg | 10% |
| Magnesium | 15.77 mg | 4% |
| Iron | 0.43 mg | 2% |
| Zinc | 0.63 mg | 6% |
% 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
9%
Vitamin C
3%
Vitamin D
0%
Vitamin E
3%
Vitamin K
10%
Vitamin B1
6%
Vitamin B2
26%
Vitamin B3
2%
Vitamin B5
13%
Vitamin B6
8%
Vitamin B7
-
Vitamin B9
3%
Vitamin B12
22%
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
10%
Iron
2%
Magnesium
4%
Phosphorus
15%
Potassium
6%
Sodium
15%
Zinc
6%
Copper
15%
Manganese
3%
Selenium
25%
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
41%
Isoleucine
48%
Valine
48%
Lysine
38%
Tryptophan
47%
Threonine
39%
Phenylalanine
54%
Methionine
44%
Histidine
37%
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 147 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
22 min
Jogging
19 min
Cycling
19 min
Walking
35 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 is a protein-rich dairy product, with protein accounting for over 70% of its calories, that exhibits comparable satiating power to eggs, as demonstrated by a randomized crossover trial published on PubMed. Observational evidence suggests it provides essential amino acids, calcium, phosphorus, and B vitamins, supporting muscle recovery, bone health, and weight management by promoting prolonged satiety and stabilizing blood sugar, according to WebMD and Healthline. However, experts at Harvard T.H. Chan School of Public Health note that some varieties can contain significant levels of sodium and fat, advising consumers to review nutritional labels.
1. Cottage Cheese: Health Benefits and Nutrition
Source: WebMD
Summary: Cottage cheese is a protein-rich dairy product that provides all essential amino acids and significant amounts of calcium, phosphorus, and potassium, supporting bone health, blood sugar management, and muscle recovery.
Read More: https://www.webmd.com/diet/health-benefits-cottage-cheese
2. High-Protein Snacks to Build Muscle and Keep Hunger at Bay - Harvard Health
Source: Harvard Health, 2024
Summary: Cottage cheese is a high-protein snack that can contribute to daily protein goals and aid in weight management by promoting satiety.
3. Cottage Cheese: Benefits and Nutrition
Source: Healthline, 2019
Summary: Cottage cheese is a highly nutritious, low-calorie cheese rich in protein, Vitamin B12, selenium, and riboflavin, making it beneficial for weight loss and muscle gain.
Read More: https://www.healthline.com/nutrition/cottage-cheese-is-super-healthy
4. Is Cottage Cheese Healthy?
Source: Harvard T.H. Chan School of Public Health, 2023
Summary: Some varieties of cottage cheese can contain significant levels of sodium and fat, according to experts at Harvard T.H. Chan School of Public Health.
Read More: https://hsph.harvard.edu/news/is-cottage-cheese-healthy/
5. The Satiating Effects of Eggs or Cottage Cheese Are Similar in Healthy Subjects Despite Differences in Postprandial Kinetics.
Source: PubMed
Summary: Cottage cheese and eggs exhibit comparable satiating power, with no significant differences in the time to lunch request, energy intake at the buffet, or overall appetite ratings, despite variations in protein kinetics and hormonal responses.
Read More: https://pubmed.ncbi.nlm.nih.gov/25772196/
