🧪 Nutrition Facts
- Calories 129.6
- Total Fat 2.0 g
- Saturated Fat 1.5 g
- Cholesterol 14.6 mg
- Sodium 570.2 mg
- Potassium 0.0 mg
- Total Carbohydrate 9.0 g
- Dietary Fiber 0.0 g
- Sugars 5.0 g
- Protein 19.0 g
- Vitamin A 199.3 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 79.4 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Greek Cottage Cheese contains 129.6 calories per serving (1 Serving (162.0g)), a moderate amount that fits easily into most daily calorie goals. Protein is the dominant macronutrient at 19.0g per serving (58.5% of calories), which supports muscle repair and satiety.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Cultured Skim Milk, Skim Milk, Pineapple, Whey Protein Concentrate, Sugar, Crystalline Fructose, Cream, Contains 2% or Less of Natural Flavors, Milk Protein Concentrate, Pineapple Juice Concentrate, Pectin, Guar Gum, Mono and Diglycerides, Xanthan Gum, Carrageenan, Locust Bean Gum, Salt, Turmeric(color), Potassium Sorbate & Carbon Dioxide(preservative), Vitamin a Palmitate, Enzymes
🔬 Ingredient Analysis
Artificial Preservatives: Potassium Sorbate
Emulsifiers / Stabilisers: Carrageenan, Mono And Diglycerides, Diglycerides, Xanthan Gum, Guar Gum, Locust Bean Gum, Pectin
Fortification / Enrichment Agents: Vitamin A Palmitate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Greek Cottage Cheese — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Greek Cottage Cheese contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 129.6 kcal | 6.5% |
| Total Fat | 2.0 g | 3% |
| Saturated Fat | 1.5 g | 8% |
| Cholesterol | 14.6 mg | 5% |
| Sodium | 570.2 mg | 25% |
| Total Carbohydrate | 9.0 g | 3% |
| Total Sugars | 5.0 g | 10% |
| Protein | 19.0 g | 38% ✅ |
| Vitamin A | 199.3 IU | 4% |
| Calcium | 79.4 mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Greek Cottage Cheese accounts for 6.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 58.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 129.6 calories in Greek Cottage Cheese? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 9.8 min |
| Walking: 17 minutes per mile | 22.4 min |
| Cycling (Low Intensity) | 14.2 min |
| HIIT | 12.0 min |
| Walking: 16 minutes per mile | 20.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Greek Cottage Cheese
Is Greek Cottage Cheese good for weight loss?
Greek cottage cheese can support weight loss efforts thanks to its high protein content at 19g per serving, which promotes satiety and helps preserve muscle during calorie restriction. At under 130 calories per serving with minimal fat, it's a nutrient-dense choice that won't derail your calorie goals.
Is Greek Cottage Cheese good for muscle building?
With 19g of protein per 162g serving, this cottage cheese is excellent for muscle recovery and growth, especially when paired with resistance training. The complete amino acid profile from both milk protein and whey protein concentrate makes it a practical post-workout option.
Is Greek Cottage Cheese heart-healthy?
This is a heart-friendly choice with very low saturated fat at just 1.5g and minimal cholesterol at 14.6mg per serving. The high protein-to-fat ratio supports cardiovascular health without contributing excessive dietary fat.
How does Greek Cottage Cheese fit a low-sodium diet?
At 570mg of sodium per serving, this cottage cheese contains a moderate amount that may fit into a low-sodium diet depending on your daily limit, but it's not the lowest-sodium option available. If you're aiming for very strict sodium restriction (under 1,500mg daily), you'd want to account for this carefully within your overall intake.
What should I watch out for with Greek Cottage Cheese?
The added sugars—both regular sugar and crystalline fructose—contribute 5g of sugar per serving, which is worth considering if you're limiting added sugars. While the sodium level at 570mg isn't extremely high, it's something to monitor if you're tracking daily intake or have salt sensitivity.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
