What is Cottage Cheese (Low-Fat)?
Cottage cheese is an exceptional source of casein protein that digests slowly, making it ideal for sustained muscle protein synthesis. It provides high-quality protein, calcium, and B vitamins while being relatively low in calories. The fermentation process creates beneficial compounds for gut health.
Key Highlights
- Very high protein content (27g per cup)
- Slow-digesting casein protein ideal before bed
- Excellent calcium source (14% DV) for bones
- Rich in selenium (37% DV) for thyroid function
- Provides phosphorus (24% DV) for bone health
- Contains vitamin B12 (24% DV) for energy
- Low glycemic index (10) stabilizes blood sugar
- Versatile protein source for weight management
Cottage Cheese (Low-Fat) Nutrition Facts
Nutrition values per 226 g (226g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 194 | - |
| Total Fat | 4.5g | 6% |
| Saturated Fat | 0g | 0% |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 8.2g | 3% |
| Dietary Fiber | 0g | 0% |
| Sugars | 0g | - |
| Protein | 27.3g | 55% |
| Vitamins | ||
| Vitamin B12 | 1.4mcg | 24% |
| Minerals | ||
| Calcium | 187mg | 14% |
| Selenium | 20mcg | 37% |
| Phosphorus | 303mg | 24% |
| Sodium | 819mg | 36% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Cottage Cheese (Low-Fat)
Very high protein content (27g per cup)
Very high protein content (27g per cup)
Slow-digesting casein protein ideal before bed
Slow-digesting casein protein ideal before bed
Excellent calcium source (14% DV) for bones
Excellent calcium source (14% DV) for bones
Rich in selenium (37% DV) for thyroid function
Rich in selenium (37% DV) for thyroid function
Provides phosphorus (24% DV) for bone health
Provides phosphorus (24% DV) for bone health
Contains vitamin B12 (24% DV) for energy
Contains vitamin B12 (24% DV) for energy
Low glycemic index (10) stabilizes blood sugar
Low glycemic index (10) stabilizes blood sugar
Versatile protein source for weight management
Versatile protein source for weight management
Cottage Cheese (Low-Fat) for Your Health Goals
Discover how Cottage Cheese (Low-Fat) can support your specific nutrition and health goals:
Cottage Cheese (Low-Fat) for Muscle Building
Excellent casein protein (27g), slow-digesting, complete amino acids
Relevance: 9.6/10Cottage Cheese (Low-Fat) for Recovery
Slow-digesting casein ideal for overnight recovery
Relevance: 9.1/10Cottage Cheese (Low-Fat) for Strength
High-quality protein supports strength gains
Relevance: 8.8/10Cottage Cheese (Low-Fat) for Metabolic Health
Very low GI (10), high protein stabilizes blood sugar
Relevance: 8.7/10Cottage Cheese (Low-Fat) for Weight Loss
High protein increases satiety, relatively low calorie
Relevance: 8.4/10Cottage Cheese (Low-Fat) for Energy
B vitamins, protein provide sustained energy
Relevance: 7.3/10Cottage Cheese (Low-Fat) for Health Conditions
See how Cottage Cheese (Low-Fat) fits into eating patterns for specific health conditions:
Cottage Cheese (Low-Fat) for Acid Reflux
Cottage Cheese (Low-Fat) can be part of a balanced diet for Acid Reflux.
NeutralCottage Cheese (Low-Fat) for Anxiety
Cottage Cheese (Low-Fat) can be part of a balanced diet for Anxiety.
NeutralCottage Cheese (Low-Fat) for Chronic Fatigue
Cottage Cheese (Low-Fat) can be part of a balanced diet for Chronic Fatigue.
NeutralCottage Cheese (Low-Fat) for Chronic Inflammation
Cottage Cheese (Low-Fat) can be part of a balanced diet for Chronic Inflammation.
NeutralCottage Cheese (Low-Fat) for High Blood Pressure
Cottage Cheese (Low-Fat) can be part of a balanced diet for High Blood Pressure.
NeutralCottage Cheese (Low-Fat) for High Cholesterol
Cottage Cheese (Low-Fat) can be part of a balanced diet for High Cholesterol.
NeutralCottage Cheese (Low-Fat) for Histamine Intolerance
Cottage Cheese (Low-Fat) can be part of a balanced diet for Histamine Intolerance.
NeutralCottage Cheese (Low-Fat) for Insulin Resistance
Cottage Cheese (Low-Fat) contains nutrients that can help manage Insulin Resistance.
RecommendedCottage Cheese (Low-Fat) for Iron Deficiency
Cottage Cheese (Low-Fat) can be part of a balanced diet for Iron Deficiency.
NeutralCottage Cheese (Low-Fat) for Irritable Bowel Syndrome
Cottage Cheese (Low-Fat) can be part of a balanced diet for Irritable Bowel Syndrome.
NeutralCottage Cheese (Low-Fat) for Muscle Cramps
Cottage Cheese (Low-Fat) contains nutrients that can help manage Muscle Cramps.
RecommendedCottage Cheese (Low-Fat) for Osteoporosis
Cottage Cheese (Low-Fat) contains nutrients that can help manage Osteoporosis.
RecommendedCottage Cheese (Low-Fat) for Type 2 Diabetes
Cottage Cheese (Low-Fat) contains nutrients that can help manage Type 2 Diabetes.
RecommendedCompare Cottage Cheese (Low-Fat) with Other Foods
Side-by-side nutrition comparisons to help you choose:
How to Select & Store Cottage Cheese (Low-Fat)
🏠 Storage Tips
- Refrigerate at 40°F or below
- Unopened keeps until date on container
- Once opened, consume within 5-7 days
- Liquid on top is whey - stir back in or drain off based on preference
Best Ways to Eat Cottage Cheese (Low-Fat)
Quick Recipe Ideas
- Eat before bed for overnight muscle recovery
- Mix with fruit and nuts for balanced breakfast
- Use in place of ricotta in lasagna
- Blend into smoothies for protein boost
- Top with berries and cinnamon
- Use as base for savory dips with herbs
Track Cottage Cheese (Low-Fat) in Your Diet
Use Nutrivio to log Cottage Cheese (Low-Fat) and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
