Cottage Cheese (Large or Small Curd)
Cottage cheese is a versatile and nutritious dairy product, often enjoyed for its creamy texture and mild flavor. Available in both large and small curd varieties, this cheese is a staple in many kitchens, perfect for a wide range of recipes from salads to desserts.
Nutritional Information
| Nutrient | Value |
|---|---|
| Energy (kcal) | 98.0 |
| Protein (g) | 11.12 |
| Total Fat (g) | 4.3 |
| Saturated Fats (g) | 1.718 |
| Carbohydrates (g) | 3.38 |
| Fiber (g) | 0.0 |
| Sugars (g) | 2.67 |
| Calcium (mg) | 83.0 |
| Iron (mg) | 0.07 |
| Magnesium (mg) | 8.0 |
| Phosphorus (mg) | 159.0 |
| Potassium (mg) | 104.0 |
| Sodium (mg) | 364.0 |
| Zinc (mg) | 0.4 |
| Copper (mcg) | 0.029 |
| Manganese (mg) | 0.002 |
| Selenium (mcg) | 9.7 |
| Vitamin C (mg) | 0.0 |
| Thiamin (mg) | 0.027 |
| Riboflavin (mg) | 0.163 |
| Niacin (mg) | 0.099 |
| Vitamin B6 (mg) | 0.046 |
| Folate (mcg) | 12.0 |
| Vitamin B12 (mcg) | 0.43 |
| Vitamin A (mcg) | 37.0 |
| Vitamin E (mg) | 0.08 |
| Vitamin D2 (mcg) | 0.1 |
Allergen Information
Cottage cheese is a dairy product, which means it contains milk proteins. Those who are lactose intolerant or allergic to dairy should exercise caution when consuming cottage cheese. Always check for additional ingredients if it’s flavored or packaged with other foods.
Dietary Preferences
Cottage cheese is a fantastic option for various dietary preferences. It is relatively low in calories, making it suitable for weight management diets, and high in protein, which is ideal for muscle recovery and satiety. It can be incorporated into low-carb, high-protein diets, and can serve as a base for healthy smoothies or as a topping for salads and fruits.
Advice for Use
When choosing cottage cheese, opt for low-fat or fat-free versions if you are concerned about saturated fat intake. Additionally, the mild taste of cottage cheese allows it to be blended seamlessly into both sweet and savory dishes. Consider adding herbs for savory dishes or fruits and honey for a sweet treat. Its high protein content makes it an excellent choice for post-workout meals or snacks.
Conclusion
Cottage cheese is not only a nutritious choice but also an incredibly versatile ingredient that can enhance a variety of meals. Whether enjoyed plain, mixed into salads, or incorporated into baked goods, its creamy texture and mild flavor can elevate your culinary creations while providing essential nutrients.
