How much fat is in cottage cheese

The USDA classifies cottage cheese into three varieties, based on the amount of milk fat: regular cottage cheese, lowfat or reduced fat cottage cheese and nonfat or dry curd cottage cheese. Although the most health-conscious eaters seek the types lowest in fat, even the higher-fat versions are still considered a nutritious food. Across the spectrum of milk fat content, varieties of cottage cheese abound, including small curd, large curd, whipped, sodium-free and lactose-free, along with a plethora of flavors, such as pineapple and chive. This versatile cheese can be enjoyed plain, with fruit, vegetables, nuts or granola -- and can even be used as a healthy substitute in recipes ranging from lasagna to dips to enchiladas.

Table of Contents Show

Lowfat or Reduced Fat
Nonfat or Dry Curd
Similarities and Differences
Is cottage cheese a healthy fat?
Is cottage cheese rich in fat?
Which is better for you yogurt or cottage cheese?
Is 2% cottage cheese high in fat?

Video of the Day

Regular

Standard cottage cheese must have a minimum of 4 percent milk fat, according to the USDA. Most commercial varieties on the market today possess almost exactly or just slightly above 4 percent milk fat. Depending on the brand, a standard 1/2-cup serving of regular cottage cheese contains approximately 100 to 120 calories, 40 to 50 of which are from fat. This equates to 5 g, or about 8 percent of the recommended daily allowance of total fat and about 3 g or 15 percent of the recommended daily intake of saturated fat.

Lowfat or Reduced Fat

The USDA doesn't have a stringent fat content specification for low- or reduced-fat cottage cheeses, stating only that these versions can have anywhere between 0.5 and 2 percent milk fat. Many brands offer one product at the high end of this spectrum and another at the low end, with differing uses of the terminology related to fat content. Sometimes the term "reduced fat" is used to refer to cottage cheeses with 2 percent milk fat and "lowfat" to refer to cheeses with 1 percent milk fat. Per half cup serving, a cottage cheese with 2 percent milk fat provides about 90 calories, 20 of which are from fat, equating to 2.5 g or 4 percent of the recommended daily allowance for total fat and 1.5 g or 8 percent of the recommended daily intake of saturated fat. A type with 1 percent milk fat may also contain 90 calories, but only 10 are from fat, amounting to 1 g or 2 percent of the recommended total daily fat intake and 0.5 g or 3 percent of the recommended daily allowance for saturated fat.

Nonfat or Dry Curd

Although the USDA officially refers to types of cottage cheese with less than 0.5 percent milk fat as "dry curd" most companies market these products as nonfat, since that label may sound more appealing to consumers. Unlike nonfat milk, nonfat cottage cheeses don't possess a thinner consistency than their higher-fat counterparts. Such types typically contain 80 to 100 calories, of which 0 to 5 are from fat, amounting to a negligible amount of the recommended daily allowance for total fat and saturated fat.

Similarities and Differences

All varieties of cottage cheese offer a generous dose of protein – usually between 1/4 and 1/3 of the recommended daily value for most people. They also provide about 10 percent of the recommended daily intake of calcium. With the exception of special reduced-sodium versions, most brands of cottage cheese are sodium-packed regardless of fat content, containing 15 to 20 percent of the recommended daily allowance for sodium. Protein and fat can both contribute to feelings of fullness and satiation. Since all types of cottage cheese are protein-packed, they are filling foods, but those with higher milk fat contents may provide even more satiety. However, the greater the milk fat percentage, the greater the number of overall calories and also cholesterol.

Nutrition Facts For a Serving Size of (g) How many calories are in Cottage cheese? Amount of calories in Cottage cheese: Calories Calories from Fat (%) % Daily Value * How much fat is in Cottage cheese? Amount of fat in Cottage cheese: Total Fat How much saturated fat is in Cottage cheese? Amount of saturated fat in Cottage cheese: Saturated fat How much monounsaturated fat is in Cottage cheese? Amount of monounsaturated fat in Cottage cheese: Monounsaturated fat How much polyunsaturated fat is in Cottage cheese? Amount of polyunsaturated fat in Cottage cheese: Polyunsaturated fat How much trans fat is in Cottage cheese? Amount of trans fat in Cottage cheese: Trans fat How much cholesterol is in Cottage cheese? Amount of cholesterol in Cottage cheese: Cholesterol How much sodium is in Cottage cheese? Amount of sodium in Cottage cheese: Sodium How much potassium is in Cottage cheese? Amount of potassium in Cottage cheese: Potassium How many carbs are in Cottage cheese? Amount of carbs in Cottage cheese: Carbohydrates How many net carbs are in Cottage cheese? Amount of net carbs in Cottage cheese: Net carbs How much sugar is in Cottage cheese? Amount of sugar in Cottage cheese: Sugar How much fiber is in Cottage cheese? Amount of fiber in Cottage cheese: Fiber How much lactose is in Cottage cheese? Amount of lactose in Cottage cheese: Lactose How much galactose is in Cottage cheese? Amount of galactose in Cottage cheese: Galactose How much protein is in Cottage cheese? Amount of protein in Cottage cheese: Protein Vitamins and minerals How much Vitamin A is in Cottage cheese? Amount of Vitamin A in Cottage cheese: Vitamin A How much Vitamin A IU is in Cottage cheese? Amount of Vitamin A IU in Cottage cheese: Vitamin A IU How much Vitamin B6 is in Cottage cheese? Amount of Vitamin B6 in Cottage cheese: Vitamin B6 How much Vitamin B12 is in Cottage cheese? Amount of Vitamin B12 in Cottage cheese: Vitamin B12 How much Vitamin C is in Cottage cheese? Amount of Vitamin C in Cottage cheese: Vitamin C How much Vitamin D is in Cottage cheese? Amount of Vitamin D in Cottage cheese: Vitamin D How much Vitamin D IU is in Cottage cheese? Amount of Vitamin D IU in Cottage cheese: Vitamin D IU How much Vitamin E is in Cottage cheese? Amount of Vitamin E in Cottage cheese: Vitamin E How much Vitamin K is in Cottage cheese? Amount of Vitamin K in Cottage cheese: Vitamin K How much Caffeine is in Cottage cheese? Amount of Caffeine in Cottage cheese: Caffeine How much Calcium is in Cottage cheese? Amount of Calcium in Cottage cheese: Calcium How much Iron is in Cottage cheese? Amount of Iron in Cottage cheese: Iron How much Magnesium is in Cottage cheese? Amount of Magnesium in Cottage cheese: Magnesium How much Phosphorus is in Cottage cheese? Amount of Phosphorus in Cottage cheese: Phosphorus How much Zinc is in Cottage cheese? Amount of Zinc in Cottage cheese: Zinc How much Copper is in Cottage cheese? Amount of Copper in Cottage cheese: Copper How much Fluoride is in Cottage cheese? Amount of Fluoride in Cottage cheese: Fluoride How much Manganese is in Cottage cheese? Amount of Manganese in Cottage cheese: Manganese How much Selenium is in Cottage cheese? Amount of Selenium in Cottage cheese: Selenium How much Retinol is in Cottage cheese? Amount of Retinol in Cottage cheese: Retinol How much Lycopene is in Cottage cheese? Amount of Lycopene in Cottage cheese: Lycopene How much Thiamine is in Cottage cheese? Amount of Thiamine in Cottage cheese: Thiamine How much Riboflavin is in Cottage cheese? Amount of Riboflavin in Cottage cheese: Riboflavin How much Niacin is in Cottage cheese? Amount of Niacin in Cottage cheese: Niacin How much Folate is in Cottage cheese? Amount of Folate in Cottage cheese: Folate How much Choline is in Cottage cheese? Amount of Choline in Cottage cheese: Choline How much Betaine is in Cottage cheese? Amount of Betaine in Cottage cheese: Betaine How much Water is in Cottage cheese? Amount of Water in Cottage cheese: Water Fatty acids How much Alpha Lipoic Acid (ALA) is in Cottage cheese? Amount of Alpha Lipoic Acid (ALA) in Cottage cheese: Alpha Lipoic Acid (ALA) How much Eicosapentaenoic acid (EPA) is in Cottage cheese? Amount of Eicosapentaenoic acid (EPA) in Cottage cheese: Eicosapentaenoic acid (EPA) How much Docosapentaenoic acid (DPA) is in Cottage cheese? Amount of Docosapentaenoic acid (DPA) in Cottage cheese: Docosapentaenoic acid (DPA) How much Total Omega 3 is in Cottage cheese? Amount of Total Omega 3 in Cottage cheese: Total Omega 3 How much Total Omega 6 is in Cottage cheese? Amount of Total Omega 6 in Cottage cheese: Total Omega 6 Amino acids How much Tryptophan is in Cottage cheese? Amount of Tryptophan in Cottage cheese: Tryptophan How much Threonine is in Cottage cheese? Amount of Threonine in Cottage cheese: Threonine How much Isoleucine is in Cottage cheese? Amount of Isoleucine in Cottage cheese: Isoleucine How much Leucine is in Cottage cheese? Amount of Leucine in Cottage cheese: Leucine How much Lysine is in Cottage cheese? Amount of Lysine in Cottage cheese: Lysine How much Methionine is in Cottage cheese? Amount of Methionine in Cottage cheese: Methionine How much Cystine is in Cottage cheese? Amount of Cystine in Cottage cheese: Cystine How much Phenylalanine is in Cottage cheese? Amount of Phenylalanine in Cottage cheese: Phenylalanine How much Tyrosine is in Cottage cheese? Amount of Tyrosine in Cottage cheese: Tyrosine How much Valine is in Cottage cheese? Amount of Valine in Cottage cheese: Valine How much Arginine is in Cottage cheese? Amount of Arginine in Cottage cheese: Arginine How much Histidine is in Cottage cheese? Amount of Histidine in Cottage cheese: Histidine How much Alanine is in Cottage cheese? Amount of Alanine in Cottage cheese: Alanine How much Aspartic acid is in Cottage cheese? Amount of Aspartic acid in Cottage cheese: Aspartic acid How much Glutamic acid is in Cottage cheese? Amount of Glutamic acid in Cottage cheese: Glutamic acid How much Glycine is in Cottage cheese? Amount of Glycine in Cottage cheese: Glycine How much Proline is in Cottage cheese? Amount of Proline in Cottage cheese: Proline How much Serine is in Cottage cheese? Amount of Serine in Cottage cheese: Serine * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.

Is cottage cheese a healthy fat?

Cottage cheese is a low calorie cheese with a mild flavor. Its popularity has grown in the last few decades, and it's often recommended as part of a healthy diet. Cottage cheese is not only high in protein but also essential nutrients. For these reasons, it's widely used by athletes and in weight loss plans.

Is cottage cheese rich in fat?

Cottage cheese is rich in protein, relatively low in fat, and high in calcium, B vitamins, and vitamin A.

Which is better for you yogurt or cottage cheese?

Greek yogurt, with fewer calories and sodium, and more nutrition coming from calcium and probiotics, ultimately takes the win, as Joyce Hendley originally reported for EatingWell. Protein-Rich Snacks: They're both rich in lean protein, with cottage cheese having slightly more.

Is 2% cottage cheese high in fat?

Full Fat vs. The difference between nonfat and full-fat cottage cheese is about 30 calories per half-cup; the low-fat or 2 percent options have about 20 fewer calories. The savings in fat are similarly small, with low-fat (2 percent) cottage cheese supplying 2.6 grams (1.4 grams of saturated) per half-cup.