Cottage Cheese Nutrition Facts

97 calories in 4 oz

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Calories in Cottage Cheese
Cheese, cottage, lowfat, 2% milkfat
97 calories in 4 oz
4 oz = 113g ≈ 0.249lb ≈ 3.99oz
0.86 calories / gram
2 Weight Watchers points
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Calorie Sources:59% proteins; 25% fats; 16% carbohydrates
Fats:2.77 g (24 calories, 2% by weight)
Carbohydrates:4.14 g (16 calories, 4% by weight)
Proteins:13.37 g (57 calories, 12% by weight)
Alcohol:~
Water:91.18 g (81% by weight)
Fat Composition:66% saturated; 30% monounsaturated; 5% polyunsaturated
Trans Fat :~
Dietary Fiber:~
Cholesterol:11.30 mg
Caffeine:~
Serving Sizes: 100 g
1 cup (not packed)
4 oz
Food Group:Dairy and Egg Products
USDA #:1015
Tags: cottage cheese;
Related Foods: Calories in American Cold Pack Cheese
Calories in Cheese Spread
Calories in Cheesecake
Calories in Egg Salad
Calories in Hard Parmesan
Calories in Lowfat Cottage Cheese
Calories in Mozzarella
Calories in Provolone Cheese
Vitamin A:84 IU
Retinol:21.47 mcg
Retinol Activity Equivalent:22.60 mcg
α-Carotene:~
β-Carotene:6.78 mcg
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:~
Vitamin B-1:45.20 mcg
Vitamin B-2:214.70 mcg
Vitamin B-3:113 mcg
Vitamin B-5:282.50 mcg
Vitamin B-6:22.60 mcg
Vitamin B-9:11.30 mcg
Food folate:11.30 mcg
Dietary Folate Equivalent:11.30 mcg
Folic acid:~
Vitamin B-12:0.51 mcg
Added Vitamin B-12:~
Choline:18.42 mg
Vitamin C:~
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:45.20 mcg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:~
Calcium (Ca):0.10 g
Copper (Cu):33.90 mcg
Fluoride (F):35.71 mcg
Iron (Fe):169.50 mcg
Magnesium (Mg):7.91 mg
Manganese (Mn):7.91 mcg
Phosphorus (P):0.18 g
Potassium (K):94.92 mg
Selenium (Se):11.19 mcg
Sodium (Na):0.37 g
Zinc (Zn):463.30 mcg
Cholesterol:11.30 mg
Phytosterols:~
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:4.14 g
Dietary Fiber:~
Sugars Total:4.15 g
Fructose:~
Galactose:~
Glucose/Dextrose:0.87 g
Lactose:3.28 g
Maltose:~
Sucrose:~
Starch:~
Proteins Total:13.37 g
Essential amino acids
Phenylalanine:0.69 g
Leucine:1.33 g
Methionine:0.32 g
Lysine:1.12 g
Isoleucine:0.70 g
Valine:0.89 g
Threonine:0.60 g
Tryptophan:0.17 g
Histidine:0.38 g
Arginine:0.59 g
Non-essential amino acids
Alanine:0.45 g
Aspartic acid:1.08 g
Betaine:678 mcg
Cystine:79.10 mg
Glutamic acid:3.12 g
Glycine:0.26 g
Hydroxyproline:~
Proline:1.47 g
Serine:0.77 g
Tyrosine:0.72 g
Fats Total:2.77 g
Saturated fatty acids:1.10 g
Monounsaturated fatty acids:0.50 g
Polyunsaturated fatty acids:79.10 mg
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:67.80 mg
Hexanoic/Caproic [6:0]:11.30 mg
Octanoic/Caprylic [8:0]:11.30 mg
Decanoic/Capric [10:0]:33.90 mg
Dodecanoic/Lauric [12:0]:45.20 mg
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:0.17 g
Pentadecanoic [15:0]:11.30 mg
Hexadecanoic/Palmitic [16:0]:0.50 g
Heptadecanoic/Margaric [17:0]:7.91 mg
Octadecanoic/Stearic [18:0]:0.21 g
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:11.30 mg
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:22.60 mg
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:0.45 g
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:67.80 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:11.30 mg
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:1.54 g
Caffeine:~
Theobromine:~
Product Type:Cottage
Weight Watchers Points:2 point(s)
Atkins Diet (Induction) Rating:5 / 10
Atkins Diet (Maintanence) Rating:5 / 10
Zone Diet Rating:3 / 10
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