Cottage cheese (10% fdm) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Cottage cheese (10% fdm)

Cottage cheese (10% fdm) consists of 3% fat, 14% protein, 2% carbs, 0% fiber and 79% water. Cottage cheese (10% fdm) has 90 calories per 100g, that is 57% lower than other foods in Cream cheese and quark. In total 30% of the calories in Cottage cheese (10% fdm) are from fat, 62% from protein and 9% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 35
  • Very low in carbs Only 0.6g carbs in a serving of 30g
  • Low Glycemic Load Glycemic Load: 0.2

Can you eat Cottage cheese (10% fdm) for a low carb diet?

With 0.6g of carbs and a Glycemic Load of 0.2 in a portion of 30g, Cottage cheese (10% fdm) can be consumed for a ketogenic or low-carb diet. Cottage cheese (10% fdm) contains no Fructose, is Gluten free and has a moderate amount of Lactose.

Cottage cheese (10% fdm): nutrition facts & data

Nutrition facts
per 100g
Cottage cheese (10% fdm)
avg Cream cheese and quark[1]
Calories (kcal) 90.0 157.5
Fat (g) 3.0 11.4
Protein (g) 14.0 10.4
Carbohydrates (g) 2.0 3.0
Mono- & Di-Saccharides (g) 2.0 3.0
Polysaccharides (g) 0.0 3.0
Fibers (g) 0.0 0.1
Sodium (mg) 400.0 202.5
Water (g) 79.0 72.6
[1] average of Cream cheese and quark

Breakdown in percent (%) of total calories

An average portion size (30g) of Cottage cheese (10% fdm) contains:

  • 27.0 Calories
  • 0.9g of Fat
  • 4.2g of Protein
  • and 0.6g of Carbs
  • 120.0mg of sodium - 0.1% of the RDA for sodium.
  • 3.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.2mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.0mg of Iron - 0.0% of the RDA for Iron.
  • 15.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • 0.3mg of Vitamin B12 - 0.1% of the RDA for Vitamin B12.

For every gram of carbs in Cottage cheese (10% fdm) you get

  • 7.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cream cheese and quark have on average 3.51g of proteins per 1 gram of carbs.
  • 1.50 grams of fat (total average 0.66g, other foods in Cream cheese and quark 3.86g)
  • 0.00 grams of fibers (total average 0.13g, other foods in Cream cheese and quark 0.05g)

Nutrient distribution per gram

What vitamins are in Cottage cheese (10% fdm)?

Vitamins
per 100g
Cottage cheese (10% fdm)
avg[1]
Vitamin C (mg) 0.0 2.0
Vitamin E (mg) 0.1 0.4
Vitamin B1 / Thiamine (mg) 0.0 0.0
Vitamin B2 (mg) 0.3 0.3
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 15.0 21.6
Vitamin B12 (μg) 1.0 0.8
Retinol (μg) 30.0 120.5
beta-Carotene (μg) 20.0
[1] average of Cream cheese and quark

Is Cottage cheese (10% fdm) rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (30g) for Cottage cheese (10% fdm) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Cottage cheese (10% fdm)

Minerals
per 100g
Cottage cheese (10% fdm)
avg[1]
Magnesium (mg) 10.0 10.0
Zinc (mg) 0.5 0.5
Sodium (mg) 400.0 202.5
Calcium (mg) 100.0 110.0
Iron (mg) 0.1 0.3
Potassium (mg) 50.0 114.1
Phosphorus (mg) 170.0 161.8
[1] average of Cream cheese and quark

Is Cottage cheese (10% fdm) high in minerals?

info

Again, for every mineral contained in Cottage cheese (10% fdm) we looked at the portion size (30g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Cottage cheese (10% fdm)

2.0% of Cottage cheese (10% fdm) are carbs, per serving of 30g that makes 0.6g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Cottage cheese (10% fdm)
avg[1]
Monosaccharides (g) 2.0 3.0
Polysaccharides (g) 0.0 0.0
Total carbs (g) 2.0 3.0
[1] average of Cream cheese and quark

How high are the Glycemic Index and the Glycemic Load for Cottage cheese (10% fdm)?

The Glycemic Index of Cottage cheese (10% fdm) is 35, which would be considered as low. The Glycemic Load in a normal serving is 0.2 and can be regarded as low.

Allergens in Cottage cheese (10% fdm)

  • is Gluten free
  • has a moderate amount of Lactose
  • no Fructose

Fatty acids and cholesterol in Cottage cheese (10% fdm)

Of the 3.0g total fat per 100g in Cottage cheese (10% fdm), 1.8g are saturated fatty acids (SFA), 0.1g are monounsaturated fatty acids (MUFA) and 0.8g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 10.0mg.

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