Cottage cheese manufacturers wash the curds to reduce acidity, producing a mild, moist fresh cheese. There are three basic types of cottage cheese: small curd, medium curb and large, or popcorn, curd.
Calories
A 1-cup serving of low-fat cottage cheese with 2-percent milk fat contains 194 calories.
Calorie Breakdown
The same serving has 26.74 g of protein, 8.27 g of carbohydrate and 5.54 g of fat, making the calorie composition approximately 56 percent protein, 26 percent fat and 18 percent carbohydrate. Approximately 40 percent of the fat is saturated fat, and the serving also has 23 mg of cholesterol and 746 mg of sodium, or almost one-third of the daily recommended sodium intake for a healthy adult.
Nutrients
A 1-cup serving of low-fat cottage cheese offers 42.5 percent of the recommended dietary allowance, or RDA, of vitamin B-12, 34.4 percent of the RDA of riboflavin, 32 percent of the RDA of selenium, 31 percent of the RDA of phosphorus, 17.2 percent of the RDA of calcium, 10.8 percent of the RDA of pantothenic acid, 8.5 percent of the RDA of zinc, 7.8 percent of the RDA of thiamine, 5.8 percent of the RDA of folate and trace amounts of other vitamins and minerals.
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