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Cottage Cheese (Low Fat) Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 81

% Daily Value *

Total Fat 2g %3

Saturated Fat 1g %6

Trans Fat 0g

Cholesterol 12mg %0

Sodium 308mg %20

Total Carbohydrate 5g %1

Dietary Fiber 0g %0

Total Sugars 4g

Protein 10g

Vitamin D 0.0IU %0

Calcium 111.0mg %8

Iron 0.1mg %0

Potassium 125mg %3

Phosphorus 150.0mg %15

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in cottage cheese (low fat)

Vitamin C 0.0mg %0

Vitamin K 0.0µg %0

Vitamin D 0.0IU %0

Vitamin E 0.1mg %1

Vitamin B3 (Niacin) 0.1mg %1

Vitamin B1 (Thiamin) 0.0mg %2

Choline, total 16.3mg %3

Vitamin B6 0.1mg %4

Vitamin A 225.0IU %8

Vitamin B5 (Pantothenic acid) 0.5mg %10

Vitamin B2 (Riboflavin) 0.3mg %19

Vitamin B12 0.5µg %20

Minerals in cottage cheese (low fat)

Manganese 0.0mg %1

Iron 0.1mg %1

Magnesium 9.0mg %2

Potassium 125.0mg %3

Zinc 0.5mg %4

Copper 0.0mg %4

Calcium 111.0mg %9

Phosphorus 150.0mg %15

Sodium 308.0mg %21

Selenium 11.9µg %22

Amino Acids in cottage cheese (low fat)

Cystine 0.1g %20

Methionine 0.3g %32

Leucine 1.0g %36

Valine 0.7g %36

Isoleucine 0.6g %37

Lysine 0.9g %39

Histidine 0.3g %41

Threonine 0.5g %42

Tryptophan 0.1g %46

Phenylalanine 0.5g %58

Tyrosine 0.6g %61

Fatty Acids in cottage cheese (low fat)

DHA 0.00g %0

EPA 0.00g %0

Omega-3 0.01g %1

ALA 0.01g %1

DPA 0.00g %1

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of cottage cheese (low fat) is 0.0/100 which makes it a low quality carbohydrate food.

0.0
low
excellent
good

Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Cottage Cheese (Low Fat) has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 105
Valine 39 70
Isoleucine 30 56
Lysine 45 88
Histidine 15 31
Threonine 23 47
Tryptophan 6 14
Met+Cys 22 32
Phe+Tyr 30 111

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in cottage cheese (low fat) is 5.1 which makes it a medium P:E food.

5.1
low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of cottage cheese (low fat) is 0.8 which makes it a low energy density food.

0.8%
low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in cottage cheese (low fat) as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that cottage cheese (low fat) is lacking.

Nutrient Density Score for cottage cheese (low fat) is 20/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score

20%
low
excellent
good

Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for cottage cheese (low fat)

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 7.78 <4
Zinc:Copper 15.45 <12
Potassium:Sodium 0.41 >2
Caclcium:Magnesium 12.33 <2
Iron:Copper 3.03 <15
Calcium:Phosphorus 0.74 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 64%

64%
low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

67% of insulinogenic calories

67%
low
high
medium