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Cottage cheese is a soft, fresh-curd variety of cheese that has been made in Europe and America for centuries. It is an uncured cheese (one that has not been aged), and is favored by weight watchers because it is lower in fat than most cheeses.
In the process of making cottage cheese, the first stage of cheese making takes place as the milk is separated into curds (milk protein and butter fat) and whey (the liquid component of milk). The curds are then gently heated and drained. The cheese is now ready to eat, though cream and seasoning may be added to some varieties.
Cottage cheese is available in large- and small-curd varieties, with various levels of fat content that may range from 1 to 5 grams per cup.
Varieties include creamed cottage cheese, 2% and 1% cottage cheeses, and dry-curd cottage cheese. All varieties are available lightly salted, unsalted, and lactose-free. Farmer’s cheese is cottage cheese that has been pressed into a block, and in contrast to cottage cheese it may sometimes be aged.
Cottage cheese is widely available in health food stores, specialty stores, and markets.
Cottage cheese is an adaptable source of protein for table use, snacks, salads, and in baking. The flavor goes well with fresh vegetables or condiments, such as peppers, olives, or pimientos, as well as with fruits, such as pineapple, peaches, or berries. Low-fat cottage cheese can be used to replace higher-fat-content cream cheese in desserts such as cheesecake and Danish pastry, and it’s good in savory baked dishes such as lasagna.
Cottage cheese (2%, low-fat), 1 cup (226g)
Calories: 203
Protein: 31g
Carbohydrate: 8.2g
Total Fat: 4.4g
Fiber: 0.0g
*Excellent source of: Selenium (23mcg), and Riboflavin (0.42mg)
*Good source of: Calcium (155mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
Health benefits and
concerns for dairy foods
Many health benefits and concerns associated with this food are applicable to other dairy
foods. Read about health benefits and concerns for
dairy foods for a full description.
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The information presented in VitaminLore is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
