Nutritional Information For Fat-free Cottage Cheese

Cottage cheese is a soft, dairy cheese typically made from the milk of a cow or goat. It gained popularity with health-conscious consumers because it is a good source of protein and calcium. As long as you are mindful of portion size and sodium content, fat-free cottage cheese is a healthy part of a well-rounded diet.

Serving Size

Fat-free cottage cheese is typically sold in individual 4 oz. serving cups or larger multi-serving tubs. Whether you are counting calories or watching your sodium intake, use a measuring cup or food scale to accurately measure the cottage cheese prior to serving. Roughly 4 oz. is equivalent to 1/2 cup or 113 g.

Calories and Cholesterol

Depending on the manufacturer, a single 4 oz. serving of fat-free cottage cheese contains 70 to 80 calories, so monitor your serving size to ensure you do not consume too much of a good thing. And remember just because the cottage cheese is fat-free, does not mean it is cholesterol free. One serving of fat-free cottage cheese contains 10 mg of cholesterol, which is 3 percent of the USDA's recommended daily allowance.

Sodium Content

Fat-free cottage cheese may be low in calories and fat, but it is high in sodium. Just 4 oz. contains as much as 400 mg of sodium. This is 17 percent of the recommended daily allowance set by the USDA. Patients with a history of high blood pressure or heart attacks need to pay careful attention to their daily sodium intake.

Protein

Protein is necessary for proper muscle function and overall growth, and fat-free cottage cheese is a good source of protein. Most commercial brands provide 11 to 13 g of protein. Cottage cheese is an especially good way for vegetarians to consume an adequate amount of protein.

Nutrients

Each serving of fat-free cottage cheese contains 15 percent of the USDA's recommended daily allowance of calcium. However, it contains no vitamin D. Vitamin D is necessary for your body to absorb calcium in your diet. Good sources of vitamin D include egg yolks, salt water fish and fortified foods like milk and breads.