Cheese, cottage, lowfat, 1% milkfat, no sodium added
Whole food · Dairy and Egg Products
Photo: Wikipedia
This is a fresh, moist curd cheese with a mild, milky flavor and a distinctively lumpy, soft texture. It's a protein powerhouse, packing over 12 grams of complete protein per 100g with virtually no fat or sodium. Think of it as a blank canvas—creamy, slightly tangy, and ready to absorb whatever flavors you pair it with.
Calorie split: 71% protein · 16% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and mild, comforting taste that works in both sweet and savory contexts. It's a staple in health-conscious kitchens for its ability to add creamy texture and a protein boost without overwhelming other ingredients.
⚠️ Watch-outs & how to enjoy it better
Some find its lumpy texture unappealing and its flavor bland on its own. For those sensitive to lactose, it can cause digestive discomfort; pairing it with a source of fat (like nuts or avocado) can slow digestion and improve tolerance. Choosing a brand with live active cultures may also aid digestion.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Very low in fat and calories, supporting weight management goals.
- Naturally low in sodium, making it heart-health friendly.
- Contains casein protein, which digests slowly for sustained satiety.
- Good source of phosphorus and selenium for bone and immune health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In the Soviet Union, 'tvorog' (a similar fresh curd cheese) was so central to the diet that it was a standard, subsidized item in state-run canteens and school cafeterias.
Full nutrition (USDA data · scales with serving)
| Water | 83.5 g |
| Energy | 72.0 kcal |
| Energy | 301 kj |
| Protein | 12.4 g |
| Total lipid (fat) | 1.0 g |
| Ash | 0.40 g |
| Carbohydrate, by difference | 2.7 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 2.7 g |
| Calcium, Ca | 61.0 mg |
| Iron, Fe | 0.14 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 134 mg |
| Potassium, K | 86.0 mg |
| Sodium, Na | 13.0 mg |
| Zinc, Zn | 0.38 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 8.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.16 mg |
| Niacin | 0.13 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 17.5 mg |
| Vitamin B-12 | 0.63 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 40.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 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) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.63 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 0.30 g |
| SFA 18:0 | 0.12 g |
| Fatty acids, total monounsaturated | 0.28 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.23 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.01 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 | 4.0 mg |
Amino acid profile (per 100g)
Estimated from Cheese, cottage, with vegetables — USDA does not publish this profile for Cheese.
| 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
What's the difference between cottage cheese and ricotta?
Cottage cheese is made from curds of pasteurized cow's milk, resulting in a distinct, lumpy texture. Ricotta is a 'recooked' whey cheese, giving it a finer, grainier, and often creamier consistency.
Why is it called 'cottage' cheese?
The name likely originated in the 18th century, as it was a simple, homemade cheese often made in cottages from the leftover milk of butter-making.
Is the whey in the container normal?
Yes, the watery liquid is whey. It's a natural part of the cheese and can be stirred back in for a creamier texture or drained off if you prefer a thicker consistency.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.72 kcal/g · 69% calories from protein · 0.0 g fiber · 2.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.