Calories and Nutrition Facts for Cottage Cheese

The Calories and Nutrition in Cottage Cheese

Cottage cheese is a fresh, soft, white cheese curd product that is a popular food item due to its high protein content and low calorie count. Understanding the nutrition information and calories in cottage cheese can help inform purchase choices and dietary planning.

Calories in 1 Tablespoon of Cottage Cheese

One tablespoon of small curd cottage cheese, at 2% milk fat contains:

• Calories: 27
• Total Fat: 0.4g
• Saturated Fat: 0.3g
• Trans Fat: 0g
• Cholesterol: 3mg
• Sodium: 30mg
• Total Carbohydrates: less than 1g
• Dietary Fiber: 0g
• Sugars: less than 1g
• Protein: 3g

The calorie content largely comes from the small amounts of fat and protein. Cottage cheese is naturally low in carbs and sugars.

Nutrients in 1 Tablespoon of Cottage Cheese

That single tablespoon of cottage cheese also contains:

• Calcium: 28mg
• Phosphorus: 24mg
• Potassium: 36mg
• Selenium: 1mcg
• Vitamin A: 16IU
• Vitamin B12: 0.1mcg
• Riboflavin: 0.1mg

It provides a wide range of important vitamins and minerals, particularly calcium and phosphorus.

Calories in Low Fat vs Full Fat Cottage Cheese

Cottage cheese is available in low fat, reduced fat, and full fat varieties. The calorie count differs depending on the milk fat percentage:

• Nonfat: 72 calories per 1/2 cup serving
• 1% milk fat: 90 calories per 1/2 cup
• 2% milk fat: 100 calories per 1/2 cup
• 4% milk fat: 110 calories per 1/2 cup

Choosing lower fat cottage cheese reduces overall calories while maintaining the high protein content.

Comparing Cottage Cheese Calories to Other Cheeses

Here's how 1/2 cup of cottage cheese compares calorie-wise to some other popular cheese choices:

• Cheddar cheese: 220 calories
• Mozzarella cheese: 180 calories
• Feta cheese: 150 calories
• Parmesan cheese: 200 calories
• Swiss cheese: 210 calories

Cottage cheese generally contains far fewer calories for the same serving size compared to most other cheeses.

Protein Content of Cottage Cheese

One of the biggest nutritional benefits of cottage cheese is its high protein content. Just 1/2 cup provides 14g protein, making it an excellent food choice for:

• Building muscle mass
• Preserving lean body tissue when dieting
• Boosting post-workout recovery
• Improving satiety between meals

The protein also contains essential amino acids for supporting overall health.

Uses for Cottage Cheese Based on Calories Needed

With its low calorie density and high protein, cottage cheese can be used flexibly within a nutrition plan:

• As a filling but diet-friendly dip for fruits and vegetables
• Blended into smoothies to increase protein without excess calories
• As a bed for savory dishes like eggs or avocado toast
• Mixed into oatmeal or overnight oats to increase protein
• As a lean meat substitute in lasagnas or casseroles
• Dolloped on top of salads for a protein boost

Cottage cheese is very versatile based on individual calorie needs and preferences.

The Takeaway on Cottage Cheese Nutrition

With approximately 80 calories and 15g protein in just 1/2 cup, cottage cheese packs a substantial nutrition punch for a modest calorie cost. It's significantly leaner than most other cheeses while providing more protein.

Monitoring calorie and protein intake allows cottage cheese to be incorporated freely into almost any eating plan. It's useful for both cutting and bulking diets due to its unique macronutrient ratios.

Understanding the detailed calorie and nutrition information for cottage cheese empowers meal planning and diet customization to meet personal health goals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.