A staple on restaurant "diet plates" for decades, cottage cheese provides calcium, protein and a range of minerals at a relatively low calorie cost. The soft cheese works well in savory or sweet dishes and can substitute for higher-calorie dairy products, such as ricotta or cream cheese.
Calories
A 4 oz. serving of nonfat cottage cheese contains 81 calories and .33 g of total fat. It provides 11.6 g of protein and 2.09 g of sugar, of which 1.76 g is lactose.
Nutrition
Nonfat cottage cheese provides 97 mg of calcium, which is about 10 percent of the recommended daily requirement for an adult, as well as 215 mg of phosphorus, which is about 30 percent of an adult's daily requirement. It also provides 373 g of sodium, which is about 20 percent of the the recommended daily requirement.
Considerations
Substitute 4 oz. of nonfat cottage cheese for the same amount of creamed cottage cheese to save 30 calories. You'll save 90 calories by substituting 4 oz. of nonfat cottage cheese for 1/2 cup of part skim ricotta in recipes, and 316 calories if you substitute nonfat cottage cheese for 1/2 cup of cream cheese.
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