🧪 Nutrition Facts
- Calories 94.9
- Total Fat 2.6 g
- Saturated Fat 1.6 g
- Cholesterol 13.6 mg
- Sodium 458.8 mg
- Potassium 104.0 mg
- Total Carbohydrate 3.8 g
- Dietary Fiber 0.0 g
- Sugars 3.4 g
- Protein 13.0 g
- Vitamin A 102.8 IU
- Vitamin B-12 0.6 µg
- Vitamin B-6 0.1 mg
- Vitamin C 0.0 mg
- Vitamin D 3.4 IU
- Vitamin E 0.0 mg
- Calcium 102.8 mg
- Copper 0.0 mg
- Folate 13.6 µg
- Iron 0.2 mg
- Magnesium 7.9 mg
- Manganese 0.0 mg
- Niacin 0.2 mg
- Pantothenic Acid 0.6 mg
- Phosphorus 163.9 mg
- Riboflavin 0.2 mg
- Thiamin 0.0 mg
- Zinc 0.5 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
Cottage Cheese contains 94.9 calories per serving (1/2 cup (113.0g)), a moderate amount that fits easily into most daily calorie goals. Protein is the dominant macronutrient at 13.0g per serving (57.3% 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 Nonfat Milk, Cream, Less than 2% Whey, Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Cottage Cheese. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about 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 Cottage Cheese contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 94.9 kcal | 4.7% |
| Total Fat | 2.6 g | 3% |
| Saturated Fat | 1.6 g | 8% |
| Cholesterol | 13.6 mg | 5% |
| Sodium | 458.8 mg | 20% |
| Total Carbohydrate | 3.8 g | 1% |
| Total Sugars | 3.4 g | 7% |
| Protein | 13.0 g | 26% |
| Vitamin A | 102.8 IU | 2% |
| Vitamin D | 3.4 IU | 0% |
| Vitamin E | 0.0 mg | 0% |
| Thiamin (B-1) | 0.03 mg | 2% |
| Riboflavin (B-2) | 0.21 mg | 16% |
| Niacin (B-3) | 0.2 mg | 1% |
| Pantothenic Acid (B-5) | 0.63 mg | 13% |
| Vitamin B-6 | 0.08 mg | 5% |
| Folate | 13.6 µg | 3% |
| Vitamin B-12 | 0.62 µg | 26% ✅ |
| Calcium | 102.8 mg | 8% |
| Iron | 0.2 mg | 1% |
| Potassium | 104.0 mg | 2% |
| Magnesium | 7.9 mg | 2% |
| Phosphorus | 163.9 mg | 13% |
| Zinc | 0.5 mg | 4% |
| Copper | 0.03 mg | 4% |
| Manganese | 0.00 mg | 0% |
| Selenium | 11.0 µg | 20% ✅ |
* 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
Cottage Cheese accounts for 4.7% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 57.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 94.9 calories in 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 | 7.2 min |
| Walking: 17 minutes per mile | 16.4 min |
| Cycling (Low Intensity) | 10.4 min |
| HIIT | 8.8 min |
| Deadlift | 11.7 min |
Find more information on calories burned doing popular exercises.
