Cottage cheese: calories, protein and nutritional value


The cottage cheese has high nutritional value , protein , and is low in fat and calories . Cottage ( cottage ) is a soft cheese in grains (pellets), served with a spoon. It is made in the USA, in Britain and in other countries, while in the market there is also a Greek cottage made from cow’s milk. It matures within 1-2 days, its texture is creamy and its taste is extremely light and cool and is considered very digestible.

In the market we find it mainly packaged , but in some supermarkets we also find it in bulk . The cottage cheese is ideal for diets slimming and for sports nutrition because of its low content of fat and high in protein . Cottage cheese is made from cow’s milk which is heated and then mesophilic oxygenated cultures (microorganisms) and a little liquid rennet are added, which coagulate the milk. Then it is drained in a tulip for 7-8 hours and is ready for consumption.

Cottage cheese calories and fat

Most cottage cheese ( cottage cheese ) on the Greek market have from 83 to 103 calories per 100 g. and constitute 4-5% of the daily intake based on a standard 2000 calorie diet. The main difference in calories comes from the different fat content of each cottage cheese product. A cottage cheese that is full of fat (4-4.5%) provides 92-103 calories per 100 g, while a low fat cottage (2.2%) provides 83 calories per 100 g.

Cottage cheese proteins

Either full or low fat cottages are high in protein . The low fat cottage cheese contains 12.7 g. proteins at 100 g. while the corresponding amount in cottage cheese that is full of fat provides 10.4 g. proteins. Cottage cheese contains all the essential amino acids needed to qualify as a complete protein. One cup of creamy cottage cheese contains 23 gr. protein, which accounts for 41% of the recommended daily allowance for men and 50% for women.


Cottage cheese is rich in protein (12.4 g / 100 g). Consuming a sufficient amount of protein is extremely important because it provides our body with the necessary amino acids that it uses to produce important body chemicals such as enzymes, hormones and antibodies, for repairing damaged cells and developing new cells. Casein-based proteins are released more slowly giving the body a feeling of fullness and a source of protein for a longer period of time.

In terms of fat, 100 g of low-fat cottage cheese contains 9.0 mg of omega-3 fatty acids. This same amount also contains 22 mg of omega-6 fatty acids. These important compounds, found mainly in freshwater fish, have become particularly popular foods thanks to their positive effects on cardiovascular health, good brain and nervous system function.

Also, cottage cheese contains vitamin A making it a good choice for improving the functioning of the immune system. It contains B-complex vitamins that are essential for metabolism, growth, energy and the formation of red blood cells.

In particular, it contains riboflavin and vitamin B6, which help in the metabolism of nutrients, and friendly acid. In addition, 100 g of cottage cheese provide 13% of our body’s daily needs from phosphorus and selenium. It is an excellent source of minerals such as iron, magnesium, zinc and potassium. Its calcium content is particularly important (61.0mg) as it contributes to the good health of our bones and teeth.

Its only drawback is its high sodium content, as high sodium levels are associated with cardiovascular disease. 100 g of low-fat cottage cheese contains 406 mg of sodium, which represents 17% of the recommended daily allowance for total calories, based on a daily calorie diet of 2,000 calories.

Cottage Vitamin B12

The vitamin B12 is mainly present in foods of animal origin. Although milk has a lower vitamin B12 content than fish, meat and poultry, one cup of cottage cheese provides 38% of the recommended daily allowance. Vitamin B12 is important for the body, as it is necessary for the development and maintenance of a healthy nervous system, for the production of DNA and for the creation of red blood cells.

Calcium Cottage

One cup of cottage cheese provides almost 18% of the recommended daily allowance of calcium . 99% of the calcium in our body is found in the bones, but the remaining 1% is found in the blood serum. When the levels of calcium in the blood decrease, then the bones release calcium and enter its circulation. Calcium is essential for the healthy functioning of the heart, muscles, blood and nerves.

Phosphorus Cottage

One cup of cottage cheese provides almost 48% of the recommended daily intake of phosphorus . Phosphorus in combination with calcium helps in the formation of bones and teeth and also gives energy to the body and is part of cell membranes.

Cottage sodium (salt)

The cottage cheese despite its many benefits, usually containing enough in sodium , which can be harmful to the health when overused. One cup of full-fat cottage cheese contains about 819 mg of sodium per cup, while the corresponding amount of low-fat cottage cheese contains about 746 mg of sodium. The maximum daily sodium intake is about 1500 mg. A diet rich in sodium contributes to the development of chronic diseases, such as kidney and cardiovascular diseases. Prefer low-sodium cottage cheeses and enhance their flavor by adding vegetables, herbs or fruits.

His role in Exercise

According to the American Dietetic Association, athletes require about 1.4 to 1.8 g of protein per kg of body weight. The type of exercise you perform (endurance or resistance exercise), the intensity and duration of the exercise, and possibly gender, are factors that influence the size of the increase in protein requirements.

One cup of cottage cheese (226g) provides about 1/10 of an athlete’s protein needs. An adult who does not exercise or has a sedentary lifestyle requires only 0.8 g of protein per kg of body weight. So cottage cheese is an even greater source of protein for a person who follows a diet but does not exercise.

Its role in Weight Loss

According to research, eating cottage cheese instead of a high calorie snack before bed can help with weight loss. But despite the fact that cottage cheese is a good choice for dieters, it is important to follow a balanced diet with a variety of flavors.

Foods high in protein, such as cottage cheese, should not make up the bulk of your caloric intake. You should also eat fruits, vegetables and whole grains.

In addition, a diet high in protein and low in carbohydrates can cause a condition called ketosis, which is a risk factor for gout and kidney stones. Cottage cheese can be eaten alone, with fruit and sugar, salt and pepper, with fruit puree, on toast, with tomatoes, in salads, and use as an ingredient in recipes such as lasagna and various sweets.

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