Cottage Cheese (Low-Fat, 2% Milk Fat)
Cottage cheese is a versatile and nutritious dairy product that serves as an excellent addition to a variety of meals and snacks, providing a creamy texture and rich flavor without excessive calories. This particular low-fat variety contains 2% milk fat, making it a lighter option that still retains a satisfying mouthfeel. Below is a detailed breakdown of the nutritional content of low-fat cottage cheese:
| Nutritional Information | Amount per Serving |
|---|---|
| Energy (kcal) | 81.0 |
| Protein (g) | 10.45 |
| Total Fat (g) | 2.27 |
| Saturated Fat (g) | 1.235 |
| Carbohydrates (g) | 4.76 |
| Dietary Fiber (g) | 0.0 |
| Sugars (g) | 4.0 |
| Calcium (mg) | 111.0 |
| Iron (mg) | 0.13 |
| Magnesium (mg) | 9.0 |
| Phosphorus (mg) | 150.0 |
| Potassium (mg) | 125.0 |
| Sodium (mg) | 308.0 |
| Zinc (mg) | 0.51 |
| Copper (mcg) | 0.033 |
| Manganese (mg) | 0.015 |
| Selenium (mcg) | 11.9 |
| Vitamin C (mg) | 0.0 |
| Thiamin (mg) | 0.02 |
| Riboflavin (mg) | 0.251 |
| Niacin (mg) | 0.103 |
| Vitamin B6 (mg) | 0.057 |
| Folate (mcg) | 8.0 |
| Vitamin B12 (mcg) | 0.47 |
| Vitamin A (mcg) | 68.0 |
| Vitamin E (mg) | 0.08 |
| Vitamin D2 (mcg) | 0.0 |
Allergen Information
Cottage cheese is primarily made from milk, so it contains dairy. Individuals with lactose intolerance may experience discomfort when consuming this product, and those with dairy allergies should avoid it altogether. Always check product labels for additional allergens or additives.
Dietary Preferences
Low-fat cottage cheese can fit into various dietary preferences, including low-calorie diets, high-protein diets, and vegetarian meal plans. Its low carbohydrate content makes it a popular choice among those following ketogenic or low-carb diets. Additionally, it can be a beneficial component of weight management plans due to its protein content and relatively low calorie count.
Culinary Advice
Low-fat cottage cheese can be enjoyed in numerous ways. Consider incorporating it into smoothies for added creaminess, mixing it with fruits for a refreshing snack, or using it as a protein-packed ingredient in baked goods. Its mild flavor also makes it a great base for savory dishes; try adding herbs and spices for a delicious dip or spread.
Conclusion
With its impressive nutritional profile and versatility in the kitchen, low-fat cottage cheese is an excellent ingredient to include in your cooking repertoire. Whether you’re seeking a nutritious snack or a way to enhance your meals, this low-fat dairy option offers a host of benefits that can help you achieve your dietary goals while delighting your taste buds.
