Cottage Cheese Nutrition Facts: Calories, Macros & Health Benefits
Summary: Cottage Cheese contains 190 calories, 8g protein, 28g carbs, and 5g fat per 4 pieces (152g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — 4 pieces (152g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 190 kcal | 10% |
| Protein | 8.0g | 16% |
| Carbohydrates | 28.0g | 10% |
| Total Fat | 5.0g | 6% |
| Fiber | 1.2g | 4% |
| Sugar | 2.5g | -- |
| Saturated Fat | 2.2g | 11% |
| Cholesterol | 28.0mg | 9% |
| Sodium | 330.0mg | 14% |
| Potassium | 0.50mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 130.0mg | 722% |
| Magnesium | 0.90mg | 0% |
| Zinc | 100.0mg | 909% |
| Vitamin C | 0.22mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 1.6mg | 94% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 45.0mcg | 11% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.25mcg | 0% |
| Phosphorus | 45.0mg | 4% |
Is Cottage Cheese Good for You?
Cottage Cheese provides 190 calories per 4 pieces (152g) with 8g protein, 28g carbohydrates, and 5g fat. It is a source of saturated fat (11% dv), sodium (14% dv), iron (722% dv).
Polish dumplings filled with cottage cheese and fresh dill, typically boiled
Key Health Benefits of Cottage Cheese
- Saturated Fat (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (722% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (909% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (94% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 8g protein per serving to support satiety and muscle maintenance.
How to Track Cottage Cheese Nutrition with Gram
Use Gram to log cottage cheese and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in cottage cheese?
Cottage Cheese contains 190 calories per 4 pieces (152g).
How much protein is in cottage cheese?
Cottage Cheese provides 8g of protein per 4 pieces (152g).
How many carbs are in cottage cheese?
Cottage Cheese has 28g of carbohydrates per 4 pieces (152g).
Is cottage cheese good for tracking nutrition?
Yes. Cottage Cheese can be logged by calories, macros, and micronutrients in the Gram app.
How should I use cottage cheese in a meal plan?
Use Cottage Cheese as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track cottage cheese and thousands of other foods with the Gram app.