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)

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) 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: 9.6/10

🎯

Cottage Cheese (Low-Fat) for Recovery

Slow-digesting casein ideal for overnight recovery

Relevance: 9.1/10

🎯

Cottage Cheese (Low-Fat) for Strength

High-quality protein supports strength gains

Relevance: 8.8/10

🎯

Cottage Cheese (Low-Fat) for Metabolic Health

Very low GI (10), high protein stabilizes blood sugar

Relevance: 8.7/10

⚖️

Cottage Cheese (Low-Fat) for Weight Loss

High protein increases satiety, relatively low calorie

Relevance: 8.4/10

🎯

Cottage Cheese (Low-Fat) for Energy

B vitamins, protein provide sustained energy

Relevance: 7.3/10

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.