Nutritional Equivalents To Cottage Cheese

Cottage cheese is a rich source of protein that, unlike many types of dairy products, is relatively low in carbohydrates. Cottage cheese is primarily composed of casein, a type of protein that is digested slowly, so it can be satiating. However, cottage cheese might not be an ideal food for your diet, especially if you're lactose intolerant. While no exact nutritional equivalents to cottage cheese exist, many foods with similar nutritional values can be used as substitutes.

Cottage Cheese Nutrition

Cottage cheese is relatively low in calories, with 110 calories per half-cup serving. The cheese is rich in protein, as a half-cup contains 14 g, with just 3 g of carbs. Cottage cheese is relatively high in fat, with 5 g, 3 g of which are saturated. Cottage cheese is also relatively rich in sodium, with 15 percent of the daily recommended intake in each 1/2 cup.

Beef Jerky

Beef jerky can be more convenient than cottage cheese because it doesn't require refrigeration. Like cottage cheese, it's a low-carb, protein-rich food, although it is lower in fat. A 1 oz. serving of beef jerky provides 80 calories, with 15 g of protein, 3 g of carbs and just 0.5 g of fat. Beef jerky is higher in sodium than cottage cheese, however, with 24 percent of the daily suggested intake in each 1 oz. serving.

Pork Tenderloin

Pork tenderloin is a relatively inexpensive cut of meat that's widely available, so it can be a good substitute for cottage cheese. Pork tenderloin doesn't contain any carbs, but it is rich in protein, with 24 g per 3 oz. serving, and like cottage cheese, it contains 5 g of fat. Pork tenderloin is higher in calories than cottage cheese, with 147 calories in each 3 oz. serving.

Boneless Leg of Lamb

Boneless leg of lamb is higher in calories than cottage cheese, as each 3.5 oz. serving contains 180 calories. However, the meat provides much more protein than cottage cheese, with 28 g per 3.5 oz. serving. As with other meats, boneless leg of lamb contains no carbs, but is high in fat, with 7 g per 3.5 oz. serving.

Tofu

If you're looking for an alternative to cottage cheese because you don't eat animal products, tofu can be a suitable substitute. Tofu is low in calories, with 80 in each 100 g serving. Tofu does contain less protein than cottage cheese, with 8 g per serving, but is lower in carbs, with 2 g. Unlike cottage cheese, tofu is not a significant source of sodium.