Cheese, cottage, lowfat, 1% milkfat, with vegetables
Whole food · Dairy and Egg Products
Photo: Wikipedia
This is a light, protein-packed cottage cheese studded with crisp vegetables like carrots, celery, and bell peppers. Its texture is a delightful contrast between the soft, creamy curds and the fresh, crunchy veggie bits. With nearly 11 grams of protein per 100 grams, it's a standout choice for a lean, satisfying snack or meal component.
Calorie split: 67% protein · 19% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of creamy and crunchy, offering a savory, satisfying bite that feels both indulgent and virtuous. It's a beloved staple for quick, high-protein meals that don't require cooking.
⚠️ Watch-outs & how to enjoy it better
The added vegetables can sometimes increase the sodium content, which is something to monitor for those on low-sodium diets. To counteract this, look for low-sodium versions or rinse the vegetables lightly before mixing. Those with a milk allergy or severe lactose intolerance should avoid it, but lactose-sensitive individuals often tolerate it well due to the fermentation process.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance.
- Very low in fat, making it a heart-healthy choice.
- Provides a satisfying mix of textures and flavors without heavy calories.
- Vegetables add vitamins, minerals, and a fresh crunch.
- Versatile base for both savory dishes and light snacks.
🌍 Where it's eaten
💡 Did you know?
The 'vegetable' mix in this cottage cheese is often a proprietary blend, and its exact composition can vary significantly by brand, making it a bit of a culinary surprise in every container.
Full nutrition (USDA data · scales with serving)
| Water | 83.5 g |
| Energy | 67.0 kcal |
| Energy | 280 kj |
| Protein | 10.9 g |
| Total lipid (fat) | 1.0 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 3.0 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 | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 17.5 mg |
| Vitamin B-12 | 0.49 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 10.0 ug |
| Carotene, beta | 34.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 89.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 16.0 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) | 2.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.62 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 | 0.11 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 | 0.04 g |
| PUFA 18:2 | 0.03 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 | 3.0 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
How does the nutrition differ from regular cottage cheese?
The 1% milkfat version has significantly less fat and fewer calories than full-fat (4%) varieties. The added vegetables contribute minimal calories but add fiber, vitamins, and a crunchy texture.
Is it good for weight loss?
Yes, it's an excellent choice. The high protein content promotes satiety, helping you feel full longer, while the low fat and calorie count support a calorie-controlled diet.
Can I use it in cooking or baking?
It's best enjoyed cold or at room temperature to preserve the vegetable crunch. Heating can make the vegetables watery and the cheese rubbery. It works well blended into cold dips or spreads.
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 0.67 kcal/g · 65% calories from protein · 0.0 g fiber · 3.0 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: 4.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.