Cheese, cottage, large or small curd
Category: Dairy & Egg Products Method: Creamed
Nutrition Highlights
Serving Size
Calories
111
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 50 (45.1%) |
| Fat | 44 (39.3%) |
| Carbohydrate | 15 (13.7%) |
| Total | 111 (100%) |
Serving: 4 oz [113g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 90 (79.8%) |
| Protein | 13 (11.1%) |
| Fat | 4.9 (4.3%) |
| Carbohydrate | 3.8 (3.4%) |
| Ash | 1.6 (1.4%) |
| Total | 113 (100%) |
Serving: 4 oz [113g]
Benefits
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Cottage cheese is a good source of high-quality protein that provides all the essential amino acids your body needs to build and repair tissues
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It is low in calories and fat but high in calcium and phosphorus which are important for building and maintaining strong bones and teeth
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Cottage cheese also contains selenium, vitamin B12 and riboflavin which are important for a healthy metabolism and red blood cell formation
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The protein and calcium in cottage cheese can help promote feeling of fullness and aid weight management
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Regular consumption of cottage cheese may reduce risk of osteoporosis later in life
Risks
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High in saturated fat and sodium which can increase risk of heart disease if consumed in large amounts
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Contains dairy which some people may be sensitive or allergic to
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Higher calorie than some other dairy options so could contribute to weight gain if overconsumed
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Cottage cheese is lower in calcium than other cheeses which is important for bone health
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Curds can cause digestive issues like gas and bloating in some individuals
Additional Information
Cheese, cottage, creamed, large or small curd is a dairy product that offers several nutritional benefits, but it is important to be mindful of certain risks associated with its consumption. Let's explore these aspects in detail.
Nutritional Benefits:
1. Protein: Cottage cheese, regardless of curd size, is an excellent source of high-quality protein. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system.
2. Calcium: Cottage cheese is rich in calcium, a mineral crucial for maintaining strong bones and teeth. Adequate calcium intake is also associated with a reduced risk of osteoporosis, a condition characterized by weak and brittle bones.
3. Phosphorus: Another mineral abundant in cottage cheese is phosphorus. Phosphorus plays a vital role in bone health, energy production, and the maintenance of pH balance in the body.
4. B vitamins: Cottage cheese contains various B vitamins, including riboflavin (B2), niacin (B3), and vitamin B12. These vitamins are involved in energy metabolism, nervous system function, and red blood cell production.
5. Probiotics: Some cottage cheese products contain live and active cultures, such as Lactobacillus acidophilus and Bifidobacterium. These probiotics contribute to gut health by promoting the growth of beneficial bacteria, aiding digestion, and supporting a healthy immune system.
Risks:
1. High Sodium: Cottage cheese can be relatively high in sodium, especially if additional salt is added during processing. Excessive sodium intake can contribute to high blood pressure, heart disease, and water retention. It is important to choose low-sodium options or rinse cottage cheese to reduce its sodium content.
2. High Saturated Fat: While cottage cheese is generally lower in fat compared to other cheeses, creamed varieties may contain higher amounts of saturated fat. High saturated fat consumption has been linked to increased risk of heart disease. Opting for low-fat or reduced-fat cottage cheese can help mitigate this risk.
3. Allergies and Lactose Intolerance: Cottage cheese is a dairy product, and individuals with dairy allergies or lactose intolerance should avoid or limit its consumption. These individuals may experience adverse reactions such as digestive issues, skin problems, or respiratory symptoms after consuming cottage cheese.
4. Caloric Density: Although cottage cheese can be a healthy addition to a balanced diet, it is important to be mindful of portion sizes. Cottage cheese is relatively high in calories, so consuming excessive amounts may contribute to weight gain if not accounted for within an overall calorie-controlled diet.
In summary, cheese, cottage, creamed, large or small curd provides valuable nutritional benefits, including protein, calcium, phosphorus, B vitamins, and probiotics. However, it is crucial to be aware of potential risks associated with its consumption, such as high sodium and saturated fat content, allergies, lactose intolerance, and caloric density. As with any food, moderation and considering individual dietary needs are key to incorporating cottage cheese into a healthy, well-rounded eating plan.