Cottage cheese (below 10% fdm): nutrition facts & data
|
Nutrition facts per 100g |
Cottage cheese (below 10% fdm) |
avg Cream cheese and quark[1]
|
|---|---|---|
| Calories (kcal) | 81.0 | 157.5 |
| Fat (g) | 1.0 | 11.4 |
| Protein (g) | 13.0 | 10.4 |
| Carbohydrates (g) | 3.0 | 3.0 |
| Mono- & Di-Saccharides (g) | 3.0 | 3.0 |
| Polysaccharides (g) | 0.0 | 3.0 |
| Fibers (g) | 0.0 | 0.1 |
| Sodium (mg) | 380.0 | 202.5 |
| Water (g) | 80.0 | 72.6 |
Breakdown in percent (%) of total calories
An average portion size (30g) of Cottage cheese (below 10% fdm) contains:
- 24.3 Calories
- 0.3g of Fat
- 3.9g of Protein
- and 0.9g of Carbs
- 114.0mg of sodium - 0.1% of the RDA for sodium.
- 1.8mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
- 0.1mg of Zinc - 0.0% of the RDA for Zinc.
- 0.0mg of Iron - 0.0% of the RDA for Iron.
- 25.5mg of Potassium - 0.0% of the RDA for Potassium.
- 0.3mg of Vitamin C - 0.0% of the RDA for Vitamin C.
- 0.2mg of Vitamin B12 - 0.1% of the RDA for Vitamin B12.
For every gram of carbs in Cottage cheese (below 10% fdm) you get
- 4.33 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.
- 0.33 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 (below 10% fdm)?
|
Vitamins per 100g |
Cottage cheese (below 10% fdm) |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 1.0 | 2.0 |
| Vitamin E (mg) | 0.1 | 0.4 |
| Vitamin B1 / Thiamine (mg) | 0.0 | 0.0 |
| Vitamin B2 (mg) | 0.2 | 0.3 |
| Vitamin B6 (mg) | 0.1 | 0.1 |
| Vitamin B9 / Folate (μg) | 10.0 | 21.6 |
| Vitamin B12 (μg) | 0.7 | 0.8 |
| Retinol (μg) | 15.0 | 120.5 |
| beta-Carotene (μg) | 4.0 |
Is Cottage cheese (below 10% fdm) rich in vitamins?
The following chart displays the amount of vitamins per portion Size (30g) for Cottage cheese (below 10% fdm) of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Cottage cheese (below 10% fdm)
|
Minerals per 100g |
Cottage cheese (below 10% fdm) |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 6.0 | 10.0 |
| Zinc (mg) | 0.4 | 0.5 |
| Sodium (mg) | 380.0 | 202.5 |
| Calcium (mg) | 70.0 | 110.0 |
| Iron (mg) | 0.1 | 0.3 |
| Potassium (mg) | 85.0 | 114.1 |
| Phosphorus (mg) | 150.0 | 161.8 |
Is Cottage cheese (below 10% fdm) high in minerals?
Again, for every mineral contained in Cottage cheese (below 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.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Cottage cheese (below 10% fdm)
3.0% of Cottage cheese (below 10% fdm) are carbs, per serving of 30g that makes 0.9g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Cottage cheese (below 10% fdm) |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 3.0 | 3.0 |
| Polysaccharides (g) | 0.0 | 0.0 |
| Total carbs (g) | 3.0 | 3.0 |
How high are the Glycemic Index and the Glycemic Load for Cottage cheese (below 10% fdm)?
The Glycemic Index of Cottage cheese (below 10% fdm) is 35, which would be considered as low. The Glycemic Load in a normal serving is 0.3 and can be regarded as low.
Allergens in Cottage cheese (below 10% fdm)
- is Gluten free
- has a moderate amount of Lactose
- no Fructose
Fatty acids and cholesterol in Cottage cheese (below 10% fdm)
Of the 1.0g total fat per 100g in Cottage cheese (below 10% fdm), 0.6g are saturated fatty acids (SFA), 0.1g are monounsaturated fatty acids (MUFA) and 0.3g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 5.0mg.