💎 Key Nutrients
Low-Fat Cottage Cheese Nutrition per 100g
Per 100 g (about 3.5 oz), the record lists 72 calories, 12.4 g protein, 1 g total fat, 0.63 g saturated fat, 2.7 g carbohydrate and 2.7 g total sugar. It also lists 13 mg sodium, 61 mg calcium, 86 mg potassium and 4 mg cholesterol. The low sodium value belongs to the no-sodium-added variety named in this entry.
Why the Product Name Matters
Cottage cheese varies by milkfat, salt, curd style and added ingredients. A regular salted version can have a very different sodium value, while a flavored version may add sugar. Compare the package serving grams and label before substituting another tub for this 100 g reference.
Portion and Meal Calculations
For this entry, a 150 g portion is approximately 108 calories, 18.6 g protein, 1.5 g fat and 4.05 g carbohydrate by calculation. Fruit, granola, honey, crackers and sauces are not included. Use the actual drained or served weight and count any liquid or mix-ins that remain in the bowl.
Storage and Dietary Caveats
Keep cottage cheese refrigerated according to the package directions and use clean utensils. Discard it for mold, a swollen container, an unusual sour odor or a slimy texture. It is a dairy food containing milk proteins and lactose; people with an allergy or intolerance should follow medical advice and the product label.
🧊 Storage Guide
❄️
Fridge
5–7 days after opening
🧊
Freezer
2–3 months (texture may change)
⚠️ Signs of
Spoilage:
- smell: Sour or off odor
- visual: Discoloration, Mold growth
- texture: Excessive whey separation or slimy curds
- when to discard: Any mold presence
🔬 Detailed Nutrition Profile (USDA)
Common Portions
4.00 oz
(113.00g)
1.00 cup
(226.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 83.5000 | g |
| Energy | 72.0000 | kcal |
| Energy | 301.0000 | kJ |
| Protein | 12.4000 | g |
| Total lipid (fat) | 1.0000 | g |
| Ash | 0.4000 | g |
| Carbohydrate, by difference | 2.7000 | g |
| Fiber, total dietary | 0.0000 | g |
| Total Sugars | 2.7000 | g |
| Calcium, Ca | 61.0000 | mg |
| Iron, Fe | 0.1400 | mg |
| Magnesium, Mg | 5.0000 | mg |
| Phosphorus, P | 134.0000 | mg |
| Potassium, K | 86.0000 | mg |
| Sodium, Na | 13.0000 | mg |
| Zinc, Zn | 0.3800 | mg |
| Copper, Cu | 0.0280 | mg |
| Selenium, Se | 8.4000 | µg |
| Vitamin C, total ascorbic acid | 0.0000 | mg |
| Thiamin | 0.0200 | mg |
| Riboflavin | 0.1600 | mg |
| Niacin | 0.1300 | mg |
| Vitamin B-6 | 0.0700 | mg |
| Folate, total | 12.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 12.0000 | µg |
| Folate, DFE | 12.0000 | µg |
| Choline, total | 17.5000 | mg |
| Vitamin B-12 | 0.6300 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 11.0000 | µg |
| Retinol | 11.0000 | µg |
| Carotene, beta | 3.0000 | µg |
| Carotene, alpha | 0.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 40.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 0.0000 | µg |
| Vitamin E (alpha-tocopherol) | 0.0100 | mg |
| Vitamin E, added | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 0.0000 | IU |
| Vitamin D (D2 + D3) | 0.0000 | µg |
| Vitamin K (phylloquinone) | 0.1000 | µg |
| Fatty acids, total saturated | 0.6320 | g |
| SFA 4:0 | 0.0310 | g |
| SFA 6:0 | 0.0070 | g |
| SFA 8:0 | 0.0090 | g |
| SFA 10:0 | 0.0180 | g |
| SFA 12:0 | 0.0160 | g |
| SFA 14:0 | 0.1040 | g |
| SFA 16:0 | 0.3020 | g |
| SFA 18:0 | 0.1150 | g |
| Fatty acids, total monounsaturated | 0.2840 | g |
| MUFA 16:1 | 0.0360 | g |
| MUFA 18:1 | 0.2350 | g |
| MUFA 20:1 | 0.0000 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 0.0310 | g |
| PUFA 18:2 | 0.0220 | g |
| PUFA 18:3 | 0.0090 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:4 | 0.0000 | g |
| PUFA 20:5 n-3 (EPA) | 0.0000 | g |
| PUFA 22:5 n-3 (DPA) | 0.0000 | g |
| PUFA 22:6 n-3 (DHA) | 0.0000 | g |
| Cholesterol | 4.0000 | mg |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 168114)
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