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Nonfat Cottage Cheese
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Nonfat Cottage Cheese

Cheese, cottage, nonfat, uncreamed, dry, large or small curd
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Nutrition Facts
Serving Size
4 oz (113g)
Calories81
% Daily Value *
Total Fat 0.33g0%
Saturated Fat 0.19g1%
Trans Fat --g
Cholesterol 7.9mg3%
Sodium 420.4mg18%
Total Carbohydrate 7.5g3%
Dietary Fiber 0g0%
Total Sugars 2.1g4%
Includes --g Added Sugars--%
Protein 11.7g23%
Vitamin C 0mg0%
Vitamin D 0mcg0%
Iron 0.17mg1%
Calcium 97.2mg7%
Potassium 154.8mg3%
Phosphorus 214.7mg17%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
-- = missing data
Settings
  • Blood Sugar Index 8 Good
  • This food is low in carbohydrates and sugar relative to the fiber, protein, and fat. It is a good choice for maintaining healthy blood sugar levels.
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score 8.81
  • Inflammation Score 7.4
  • Amino Acid Score 64%
  • Potassium/Sodium 0.37
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 81 calories in Nonfat Cottage Cheese coming from 58% protein, 38% carbs, 4% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Nonfat Cottage Cheese. This food consists of 82.4% water, 10.5% protein, 6.8% carbs, 0.3% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight113g
Calories (kcal) 81 4%
Fat 0.33g 0%
Protein 11.7g 23%
Carbohydrate 7.5g 3%
Sugars 2.1g 4%
Fiber 0g 0%
Cholesterol 7.9mg 3%
Saturated Fats 0.19g 1%
Net-Carbs 7.5g
Trans Fatty Acids --g
Minerals
-- = missing data %DV
Weight113g
Calcium 97.2mg 7%
Iron, Fe 0.17mg 1%
Potassium, K 154.8mg 3%
Magnesium 12.4mg 3%
Phosphorus, P 214.7mg 17%
Sodium 420.4mg 18%
Zinc, Zn 0.53mg 5%
Copper, Cu 0.03mg 4%
Manganese 0.02mg 1%
Selenium, Se 10.6mcg 19%
Fluoride, F 35.7mcg 1%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight113g
Vitamin A, RAE 2.3mcg 0%
Vitamin C 0mg 0%
Thiamin (B1) 0.03mg 2%
Riboflavin (B2) 0.26mg 20%
Niacin (B3) 0.16mg 1%
Vitamin B5 (PA) 0.5mg 10%
Vitamin B6 0.02mg 1%
Biotin --mcg
Folate (B9) 10.2mcg 3%
Folic acid 0mcg 0%
Food Folate 10.2mcg 3%
Folate DFE 10.2mcg 3%
Choline 20.2mg 4%
Vitamin B12 0.52mcg 22%
Retinol 2.3mcg
Carotene, beta 0mcg 0%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 9IU
Lycopene 0mcg
Lut + Zeaxanthin 0mcg
Vitamin E 0.01mg 0%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 0mcg 0%
Vitamin K1 0mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight113g
Water 91.5g
Ash 2g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 8.81
Carbs & Sugars
-- = missing data %DV
Weight113g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 0g
Glucose (Dextrose) 0.33g
Fructose 0g
Lactose 1.8g
Maltose 0g
Galactose --g
Starch --g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight113g
Total Monounsaturated 0.089g
Total Polyunsaturated 0.003g
Omega 3s 0g 0%
Omega 6s 0.003g 0%
Omega 3 to Omega 6 Ratio 0
Omega 6 to Omega 3 Ratio --
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid 0g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0.008g
Caproic (6:0) 0.002g
Caprylic Acid (8:0) 0.006g
Capric Acid (10:0) 0.01g
Lauric Acid (12:0) 0.007g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.023g
Pentadecanoic Acid (15:0) 0g
Palmitic Acid (16:0) 0.079g
Margaric Acid (17:0) 0g
Stearic Acid (18:0) 0.056g
Arachidic Acid (20:0) 0g
Behenic Acid (22:0) 0g
Lignoceric Acid (24:0) 0g
Monounsaturated Fats
Myristoleic Acid (14:1) --g
Pentadecenoic Acid (15:1) --g
Palmitoleic Acid (16:1) 0.014g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) 0g
Oleic Acid (18:1) 0.076g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) 0g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 0.003g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) 0g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 0g
22:4 0g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight113g
Essential Amino Acids
Histidine 342mg 49%
Isoleucine 620mg 44%
Leucine 1172mg 43%
Lysine 981mg 47%
Methionine 283mg 39%
Phenylalanine 606mg 69%
Threonine 525mg 50%
Tryptophan 155mg 55%
Valine 785mg 43%
Conditionally Essential Amino Acids
Arginine 522mg
Cystine 69mg 24%
Glycine 233mg
Proline 1290mg
Tyrosine 634mg 72%
Non-Essential Amino Acids
Alanine 403mg
Aspartic acid 950mg
Betaine 1mg
Glutamic acid 2733mg
Hydroxyproline --mg
Serine 671mg
Data Source
Nonfat Cottage Cheese
USDA Food Data Central Standard Release (Common)