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Diabetic Carbs in Cottage Cheese

author image Tara Kimball
Tara Kimball is a former accounting professional with more than 10 years of experience in corporate finance and small business accounting. She has also worked in desktop support and network management. Her articles have appeared in various online publications.
Diabetic Carbs in Cottage Cheese
A bowl of cottage cheese with berries on top. Photo Credit GooDween123/iStock/Getty Images

Cottage cheese is rich in protein and each serving contributes to the 3-cup recommended intake of dairy products every day. Choose low-fat cottage cheese to retain the nutritional benefit without the added fat intake. Reducing dairy fats helps encourage heart health, particularly in a diabetic meal plan. Unlike many dairy products, cottage cheese is classified as a protein in the diabetic exchange.

Serving Size

The standard serving size for cottage cheese is 1/2 cup. This 1/2-cup serving of cottage cheese is the equivalent to a 1/4 cup milk serving on the MyPyramid food and nutrition pyramid. With a recommended 3 cups of dairy per day for adults, a single serving of cottage cheese is one-twelfth of your daily allotment for dairy intake.


Each serving of cottage cheese contains 4 to 5 g of carbohydrates, all contributed from sugar. Although carbohydrates composed solely of sugar typically cause a rapid blood sugar spike, the 12 to 13 g of protein, or 25 percent of your daily recommended protein intake, helps to mitigate the carbohydrate load. Combining protein sources with carbohydrates helps to slow the carbohydrate absorption, creating a gradual blood sugar impact.

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Calories, Fat and Nutrients

A standard serving of cottage cheese contains 100 to 110 calories with 40 percent of those calories from fat. Select low-fat cottage cheese to reduce the calories to 81 per serving with only 1 g of fat. Cottage cheese contains 4 percent of your daily vitamin A requirement and may contain up to 20 percent of the daily recommendation of vitamin D. Each 1/2-cup serving of cottage cheese provides 10 percent of your daily requirement of calcium.

Including it in Your Diet

Add low-fat cottage cheese as a side to a well-balanced meal, accounting for the added protein. Pair cottage cheese with whole-grain crackers and berries or slices of fresh fruit for breakfast or as a carbohydrate snack between meals to keep your blood sugar balanced.

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