Cheese, cottage, with vegetables
Whole food · Dairy and Egg Products
Photo: Wikipedia
This is a vibrant, protein-packed variation of classic cottage cheese, studded with finely chopped fresh vegetables like bell peppers, cucumbers, or tomatoes. It offers a delightful contrast between the creamy, mild curds and the crisp, fresh crunch of the veggies. Nutritionally, it's a standout for its high protein-to-calorie ratio, making it a filling, low-carb option.
💚 Why it's loved
People love it for its refreshing, customizable nature—it's a blank canvas that can be dressed up with herbs, spices, or a drizzle of oil. It's a staple in many health-conscious and quick-meal cultures, valued for being both nutritious and satisfying.
⚠️ Watch-outs & how to enjoy it better
The primary caution is for those monitoring sodium intake, as many commercial brands are high in salt. To counteract this, opt for low-sodium varieties or rinse the curds lightly. Its mild flavor can be off-putting to some, which is easily fixed by seasoning generously with black pepper, paprika, or fresh dill.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates and sugar, suitable for low-carb diets.
- Provides calcium and phosphorus for bone health.
- High water and protein content promotes satiety.
- A versatile base for both sweet and savory additions.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Unlike most cheeses, cottage cheese is not aged; it's made by adding an acid to milk to curdle it, then draining off the whey, which is why it retains a fresh, milky taste.
Full nutrition (scales with serving)
| Water | 80.3 g |
| Energy | 95.0 kcal |
| Energy | 397 kj |
| Protein | 10.9 g |
| Total lipid (fat) | 4.2 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 0.37 g |
| Calcium, Ca | 56.0 mg |
| Iron, Fe | 0.10 mg |
| Magnesium, Mg | 4.0 mg |
| Phosphorus, P | 128 mg |
| Potassium, K | 86.0 mg |
| Sodium, Na | 403 mg |
| Zinc, Zn | 0.29 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 4.5 ug |
| Vitamin C, total ascorbic acid | 4.0 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.10 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 17.5 mg |
| Vitamin B-12 | 0.49 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 53.0 ug |
| Retinol | 41.0 ug |
| Carotene, beta | 142 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 372 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 0.05 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.13 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.44 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.48 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 0.98 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.14 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 14.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.53 g |
| Isoleucine | 0.70 g |
| Leucine | 1.2 g |
| Lysine | 0.97 g |
| Methionine | 0.36 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.65 g |
| Tyrosine | 0.64 g |
| Valine | 0.74 g |
| Arginine | 0.55 g |
| Histidine | 0.40 g |
| Alanine | 0.62 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.27 g |
| Proline | 1.4 g |
| Serine | 0.67 g |
FAQ
Is it the same as regular cottage cheese?
The base is identical—fresh, unaged curds. The 'with vegetables' version simply has pre-mixed, finely diced veggies like bell pepper, carrot, or chive added for flavor and texture.
Can I use it in cooking or baking?
Yes! It's excellent blended into smoothies for protein, used as a high-protein substitute for ricotta in lasagna, or mixed into pancake batter for fluffier, more nutritious cakes.
How long does it last in the fridge?
Once opened, it should be consumed within 5-7 days. Always check for off smells or mold, and keep it well-sealed.