Cheese, cottage, uncreamed, large or small curd
Category: Dairy & Egg Products Characteristics: Nonfat State: Dry
Nutrition Highlights
Serving Size
Calories
104
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 | 60 (57.2%) |
| Carbohydrate | 39 (37.0%) |
| Fat | 3.8 (3.6%) |
| Total | 104 (100%) |
Serving: 1 cup (not packed) [145g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 117 (81.0%) |
| Protein | 15 (10.3%) |
| Carbohydrate | 9.7 (6.7%) |
| Ash | 2.5 (1.7%) |
| Fat | 0.4 (0.3%) |
| Total | 145 (100%) |
Serving: 1 cup (not packed) [145g]
Benefits
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High in protein and calcium. Cottage cheese provides about 28g of protein per cup which helps build and repair tissues throughout the body
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Rich source of calcium. Cottage cheese contains about 30% of the Daily Value for calcium per cup. Calcium is important for bone health and muscle function
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Low in calories. A cup of cottage cheese has about 110 calories on average. It can help with weight management as part of an overall healthy diet
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Good source of other nutrients. Cottage cheese provides small amounts of other important nutrients like phosphorus, selenium, vitamin B12 and riboflavin
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May aid in weight loss. The protein and calcium in cottage cheese can help promote fullness and reduce appetite. Replacing higher calorie foods with cottage cheese may support weight loss
Risks
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High in sodium which can increase blood pressure if consumed in large amounts
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Lacking in fiber which is important for digestive health
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Contains no fat which means it lacks essential fatty acids and fat-soluble vitamins
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May cause digestive issues like gas and bloating in some people due to lactose content
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Provides protein but little else in terms of important vitamins and minerals
Additional Information
Cheese, cottage, nonfat, uncreamed, dry, large or small curd is a popular dairy product that offers several nutritional benefits. It is a low-fat and low-calorie option, making it a favorable choice for individuals looking to manage their weight or maintain a healthy lifestyle. However, it is important to consider some potential risks associated with this specific type of cottage cheese.
Firstly, let's explore the nutritional benefits. Cottage cheese is an excellent source of protein, which is essential for the growth, repair, and maintenance of body tissues. Protein also helps in the production of enzymes, hormones, and antibodies, and contributes to a feeling of fullness, aiding in weight management. The nonfat variety of cottage cheese is particularly beneficial for those seeking to reduce their fat intake.
Additionally, cottage cheese is rich in calcium, a mineral vital for maintaining strong bones and teeth. Adequate calcium intake is crucial throughout all stages of life to prevent conditions like osteoporosis. Cottage cheese also contains phosphorus, which works alongside calcium to support bone health and plays a role in energy metabolism and cell function.
Cottage cheese is a good source of vitamins such as vitamin B12 and riboflavin. Vitamin B12 is essential for the formation of red blood cells and proper nerve function, while riboflavin is involved in energy production and helps maintain healthy skin and eyes. These vitamins contribute to overall health and wellbeing.
On the other hand, there are a few potential risks associated with this specific type of cottage cheese. The dry, uncreamed variety may lack the creamy texture and taste that some individuals prefer. This can make it less appealing to those who enjoy the creaminess of traditional cottage cheese. However, this is purely a matter of personal preference and does not pose any significant health risks.
It is worth noting that some individuals may be intolerant or allergic to dairy products, including cottage cheese. Lactose intolerance is a common condition where the body has difficulty digesting lactose, the sugar found in milk and dairy products. Symptoms may include bloating, gas, and diarrhea. In such cases, individuals should opt for lactose-free or dairy-free alternatives.
Furthermore, cottage cheese can be relatively high in sodium. Excessive sodium intake is linked to various health issues, including high blood pressure and increased risk of heart disease. Therefore, individuals who need to limit their sodium intake should be mindful of the sodium content in cottage cheese and consider low-sodium options or consume it in moderation.
In conclusion, cheese, cottage, nonfat, uncreamed, dry, large or small curd provides several nutritional benefits, including being a low-fat source of protein, calcium, and vitamins. However, individuals should be aware of potential risks such as personal preference for texture, lactose intolerance, and high sodium content. As always, it is important to consider individual dietary needs and preferences when incorporating any food into a balanced and healthy eating plan.