Cottage Cheese with Grapes
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 10.31 g | 4% |
| Net Carbohydrates | 9.95 g | 4% |
| Sugars | 9.27 g | 26% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 0.36 g | 1% |
| Protein | 14.29 g | 29% |
| Total Fat | 1.22 g | 2% |
| Saturated Fat | 0.75 g | 4% |
| Monounsaturated Fat | 0.33 g | - |
| Polyunsaturated Fat | 0.05 g | - |
| Trans Fat | 0.03 g | 100% |
| Cholesterol | 4.52 mg | 2% |
| Vitamins | ||
| Vitamin A | 14.03 mcg | 2% |
| Vitamin C | 1.28 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 459.58 mg | 20% |
| Potassium | 173.58 mg | 4% |
| Calcium | 72.93 mg | 6% |
| Magnesium | 8.45 mg | 2% |
| Iron | 0.3 mg | 2% |
| Zinc | 0.46 mg | 4% |
% 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
2%
Vitamin C
1%
Vitamin D
0%
Vitamin E
1%
Vitamin K
5%
Vitamin B1
4%
Vitamin B2
16%
Vitamin B3
1%
Vitamin B5
5%
Vitamin B6
7%
Vitamin B7
-
Vitamin B9
4%
Vitamin B12
30%
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
6%
Iron
2%
Magnesium
2%
Phosphorus
13%
Potassium
4%
Sodium
20%
Zinc
4%
Copper
9%
Manganese
1%
Selenium
19%
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
49%
Isoleucine
62%
Valine
52%
Lysine
43%
Tryptophan
46%
Threonine
45%
Phenylalanine
66%
Methionine
64%
Histidine
48%
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 109 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
16 min
Jogging
14 min
Cycling
15 min
Walking
26 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, low-calorie dairy food that provides essential nutrients like calcium and phosphorus, which are crucial for bone health and density. Observational evidence suggests it may promote satiety by slowing digestion, stabilize blood sugar, and contribute to weight management by reducing overall calorie intake, according to Harvard Health. While often highlighted for these benefits, some varieties can contain high levels of sodium and fat, prompting consumer awareness, as noted by the Harvard T.H. Chan School of Public Health.
1. Cottage Cheese: Health Benefits and Nutrition
Source: WebMD
Summary: Cottage cheese is a protein-rich food that is high in calcium and phosphorus, which are crucial for bone health and density.
Read More: https://www.webmd.com/diet/health-benefits-cottage-cheese
2. Cottage Cheese: Benefits and Nutrition
Source: Healthline, 2019
Summary: Cottage cheese is a soft, white, creamy, and mild-flavored low-calorie cheese derived from the curds of pasteurized cow's milk, notable for its high protein content, along with essential nutrients like vitamin B12, selenium, and riboflavin.
Read More: https://www.healthline.com/nutrition/cottage-cheese-is-super-healthy
3. Is Cottage Cheese Healthy?
Source: Harvard T.H. Chan School of Public Health, 2023
Summary: Cottage cheese, while often highlighted for its low-calorie and high-protein content, can contain high levels of sodium and fat in some varieties, prompting experts to advise consumer awareness of its nutritional composition.
Read More: https://hsph.harvard.edu/news/is-cottage-cheese-healthy/
4. High-Protein Snacks to Build Muscle and Keep Hunger at Bay - Harvard Health
Source: Harvard Health, 2024
Summary: Cottage cheese is highlighted as a high-protein, low-calorie snack that can slow digestion, stabilize blood sugar, and promote satiety, contributing to weight management.
5. Why Cottage Cheese Is Good for You
Source: Cleveland Clinic
Summary: Cottage cheese is a beneficial dairy product for weight loss, blood sugar management, and bone strengthening, being low in calories yet rich in protein and vital nutrients.
Read More: https://health.clevelandclinic.org/cottage-cheese-benefits
