A cheese curd product made from milk, cottage cheese is a nutritional snack containing a solid amount of protein and calcium. Available in various curd sizes and milk-fat levels, cottage cheese is relatively low in fat and calories.
Types
Cottage cheese can be categorized by the amount of milk fat it contains. Generally, the lower the fat content, the better it can help for weight-loss purposes. Also known as low-fat cottage cheese, 1.5 percent milk-fat cottage cheese contains 4 g of carbohydrates, 1 g of fat and 90 calories per ½ cup serving. Eating ½ cup of 4 percent milk-fat cottage cheese gives you 4 g of carbohydrates, 5 g of fat and 120 calories. Eating 4 oz. of 2 percent milk-fat cottage cheese equals 4 g of carbohydrates, 2 g of fat and 100 calories, which doesn't show a big difference between the two.
Fatty Acids
According to NutritionData.com, 1 cup of low-fat cottage cheese contains 20.3 mg of omega-3 fatty acids. This same amount also contains 49.7 mg of omega-6 fatty acids. These important compounds, which are found primarily in freshwater fish, have become popularized as their positive effects on brain function and cell protection have come to light.
Vitamins
One cup of low-fat cottage cheese also contains 92.7 I.U. of vitamin A, which is only 2 percent of the recommended daily allowance. But it does provide 22 percent of the RDA for riboflavin and 24 percent of vitamin B-12. These B vitamins are important to the body to enhance the immune system and help protect the body against stress. Cottage cheese also contains trace amounts of folate, vitamin B-6, thiamin and niacin.
Minerals
Perhaps the one major drawback of cottage cheese is its high sodium content, as high sodium levels are often linked to heart disease. One cup of low-fat cottage cheese contains 918 mg of sodium, which accounts for 38 percent of what is needed for the day according to the RDA. Also found in cottage cheese are small amounts of selenium, phosphorous and iron. One cup of low-fat cottage cheese also provides a good amount of calcium for keeping bones and teeth strong. At 138 mg of calcium, 14 percent of the daily recommended amount is reached by consuming 1 cup of cottage cheese.
Benefits
Cottage cheese contains proteins that are slow to digest, which means a person can feel fuller for a longer time. Those who snack late at night might find that eating cottage cheese instead of a high-calorie snack before bedtime might help with achieving weight-loss goals. Its high protein content of 28 g per cup makes cottage cheese a good choice for those who might benefit from more protein in their diet such as athletes and bodybuilders.
References
- Answer Fitness
- NutritionData.com
- The Nutribase Guide to Carbohydrates, Calories & Fat; Avery Books; 2001
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