Dairy
Cottage cheese 2%
Nutrition facts
Serving: 1/2 cup (125 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Protein | 13 g | |
| Carbs | 6 g | |
| Fibre | 0 g | 0 % |
| Sugars | 5 g | 5 % |
| Fat | 2.9 g | 4 % |
| Saturated fat | 1.6 g | 8 % |
| Sodium | 385 mg | 17 % |
| Selenium | 15 µg | 27 % |
| Vitamin B12 | 1 µg | 26 % |
| Riboflavin (B2) | 0 mg | 24 % |
| Phosphorus | 188 mg | 15 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Cottage cheese is surprisingly salty for a product often seen as a “diet” food: 308 mg of sodium per 100 g, or 17% of the daily value in a half-cup portion.
- An unripened (fresh) cheese, it keeps a good part of the milk's lactose, unlike aged cheeses (cheddar, Parmesan) where fermentation leaves very little; people with lactose intolerance often tolerate it less well than an aged cheese.
To mention to a professional
- Milk is a priority allergen in Canada; if you are unsure about a past reaction, consult before eating it again.
- If you need to limit sodium, cottage cheese contributes more than other dairy protein sources such as yogurt; compare labels or choose a reduced-sodium version.
Sources
- Cheese, cottage, lowfat, 2% milkfat
- USDA FoodData Central, SR Legacy (Cheese, cottage, lowfat, 2% milkfat)
- Health Canada, priority food allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.