Nutrition Information: Cottage Cheese

Cottage cheese is a healthy and versatile food primarily known as being an excellent source of protein. It is made by curdling cow's milk, and is easily digested. Various types of cottage cheese are available, including nonfat and low fat. In addition, the cheese can be purchased in either large or small curd forms, and many producers now offer the cheese mixed with fruit.
Generally, cottage cheese is eaten cold, and can be consumed alone or added to enhance food or recipes. According to the United States Department of Agriculture (USDA) Food Pyramid, one-half cup of cottage cheese meets the requirements for one serving from the milk group. The USDA suggests choosing a lower fat milk or cheese product, such as cottage cheese made with 2 percent milk fat.

Calories

A serving of cottage cheese with 2 percent milk fat contains 90 calories and 20 calories from fat. There are a total of 2.5 g of fat, or 4 percent of the recommended daily value based on a 2,000 calorie diet.

Carbohydrates

Cottage cheese has 6 g of carbohydrates, which equals 2 percent of the daily value. No dietary fiber is present; however, there are 6 g of sugars.

Cholesterol and Protein

Low-fat and nonfat cottage cheese is considered a heart healthy food by the American Heart Association. There are 15 mg of cholesterol in a serving of the cheese made with 2 percent milk fat. The cheese is often used as a weight loss and bodybuilding food based on its high amount of protein: 12 g.

Vitamins and Minerals

Cottage cheese is an excellent source of both vitamin A and calcium. It contains 4 percent of the daily recommended amount for vitamin A and 15 percent for calcium.

Warning

Always check expiration dates before eating. Milk products are usually identified as spoiled based on a curdled appearance; however, spoiled cottage cheese appears to be smooth like cheese.