Cottage cheese, full fat, large or small curd
Category: Dairy & Egg Products
Nutrition Highlights
Serving Size
Calories
103
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 | 46 (45.0%) |
| Fat | 38 (36.9%) |
| Carbohydrate | 18 (17.9%) |
| Total | 103 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 78 (78.1%) |
| Protein | 12 (11.6%) |
| Carbohydrate | 4.6 (4.6%) |
| Fat | 4.2 (4.2%) |
| Ash | 1.5 (1.5%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in protein which helps build and repair muscles. A 1/2 cup serving provides around 12-14 grams of protein
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Rich in calcium which is important for bone health. Cottage cheese provides around 15% of the recommended daily intake of calcium in a 1/2 cup serving
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Low in calories. A 1/2 cup serving has around 100 calories which makes it a good snack or side dish option for those watching their weight
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Contains vitamins and minerals like vitamin B12, selenium, phosphorus and riboflavin. These support overall health and well-being
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Easy to digest and gentle on the stomach compared to other dairy products like cheese or yogurt. This makes it a good choice for those with lactose intolerance or digestive issues
Risks
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High in saturated fat and sodium which can increase risk of heart disease if consumed in large amounts regularly
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Contains dairy which some people may be intolerant or allergic to
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Curd size and fat content can impact calorie and nutrient levels - full fat large curd will be higher in calories and fat
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If consumed in large amounts can contribute to weight gain
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Depending on brand, can contain additives and preservatives that some prefer to limit
Additional Information
Cottage cheese is a versatile dairy product that comes in different varieties, including full fat with either large or small curds. This nutritious food item offers several health benefits, but it also presents some risks when consumed in excess. In this article, we will explore the nutritional attributes of cottage cheese, focusing on the primary attribute of being full fat, while also considering the secondary attributes of curd size.
Cottage cheese, whether it has large or small curds, is an excellent source of high-quality protein. Protein is essential for various bodily functions, including muscle growth and repair, enzyme production, and hormone synthesis. A single cup of cottage cheese provides approximately 28 grams of protein, making it an ideal option for individuals looking to increase their protein intake, such as athletes, vegetarians, or those recovering from an injury.
Additionally, cottage cheese is rich in essential nutrients like calcium, phosphorus, and selenium. Calcium is crucial for maintaining strong bones and teeth, while phosphorus plays a vital role in energy production and cell repair. Selenium acts as an antioxidant, protecting cells from damage caused by free radicals. These nutrients are particularly beneficial for bone health, immune function, and overall well-being.
Furthermore, cottage cheese contains healthy fats, especially when it is full fat. While many people tend to avoid high-fat foods, it's important to note that not all fats are harmful. The fats found in cottage cheese are mainly unsaturated fats, including monounsaturated and polyunsaturated fats, which have been linked to a reduced risk of heart disease when consumed in moderation. These fats also aid in the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K.
Despite its numerous nutritional benefits, cottage cheese, particularly the full-fat version, can pose some risks if consumed excessively or by individuals with specific dietary concerns. Its high protein content may not be suitable for individuals with kidney problems, as excessive protein intake can strain the kidneys. Additionally, cottage cheese is relatively high in sodium, which may be a concern for those with hypertension or individuals following a low-sodium diet.
Moreover, individuals with lactose intolerance or dairy allergies should exercise caution when consuming cottage cheese. While cottage cheese is generally lower in lactose compared to other dairy products, it still contains lactose, which can cause digestive issues in lactose-intolerant individuals. In such cases, choosing lactose-free or dairy-free alternatives would be a more suitable option.
In conclusion, cottage cheese, whether full fat with large or small curds, offers several nutritional benefits. It is an excellent source of protein, calcium, phosphorus, and selenium, while also providing healthy fats. However, it is important to consume cottage cheese in moderation and be mindful of any specific dietary concerns or allergies. As with any food, it is advisable to consult with a healthcare professional or registered dietitian to determine the best dietary choices for individual needs and goals.