Cottage Cheese (Nonfat, Uncreamed, Large or Small Curd)
Cottage cheese is a versatile dairy product that boasts a remarkable nutritional profile, making it a popular choice among health-conscious individuals. This nonfat variety is available in both large and small curd options, providing the same great taste and texture while offering an abundance of health benefits.
Nutritional Information
Here is a comprehensive breakdown of the nutritional values found in a serving of nonfat cottage cheese (approximately 100 grams):
| Nutrient | Amount |
|---|---|
| Energy | 72.0 kcal |
| Protein | 10.34 g |
| Total Fat | 0.29 g |
| Saturated Fat | 0.169 g |
| Carbohydrates | 6.66 g |
| Dietary Fiber | 0.0 g |
| Sugars | 1.85 g |
| Calcium | 86.0 mg |
| Iron | 0.15 mg |
| Magnesium | 11 mg |
| Phosphorus | 190.0 mg |
| Potassium | 137.0 mg |
| Sodium | 372.0 mg |
| Zinc | 0.47 mg |
| Copper | 0.03 mcg |
| Manganese | 0.022 mg |
| Selenium | 9.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamin | 0.023 mg |
| Riboflavin | 0.226 mg |
| Niacin | 0.144 mg |
| Vitamin B6 | 0.016 mg |
| Folate | 9.0 mcg |
| Vitamin B12 | 0.46 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cottage cheese is a dairy product, so it contains lactose and may not be suitable for those with lactose intolerance or a dairy allergy. Always check product labels for potential cross-contamination with allergens.
Dietary Preferences
Cottage cheese can fit into various dietary preferences, including low-fat, high-protein, and vegetarian diets. Its low-calorie count combined with its protein content makes it a great addition to weight loss and muscle-building diets.
Culinary Advice
Cottage cheese can be enjoyed in numerous ways. It can be incorporated into sweet dishes, such as fruit bowls or smoothies, or used in savory preparations like salads, pasta dishes, or as a topping for baked potatoes. It also serves as a great alternative to higher-fat cheeses in recipes, adding creaminess without the extra calories.
Conclusion
With its impressive nutritional benefits, versatility, and low-calorie nature, nonfat cottage cheese stands out as an excellent ingredient for health-conscious cooking. Whether you’re aiming to enhance a meal with protein, incorporate it into a snack, or explore new recipes, cottage cheese offers a delightful balance of flavor and nutrition, making it a worthy addition to your culinary repertoire.
