Dairy Products / Cheese
Cheese, cottage
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 94kcal / 2530kcal (3%) |
Macronutrients
Protein | 13.2 g/ 71g (18%) | ||||||
Total Fat | 3 g/ 42g (7%) low | ||||||
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Total Carbs | 3.6 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 20.75 mcg RAE/ 700mcg RAE (2%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.15 mg/ 1mg (11%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 87 mg/ 750mg (11%) |
Phosphorus | 120 mg/ 700mg (17%) source |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 385 mg/ 1500mg (25%) |
Allergen Info
Milk
What is this food?
Cheese (specifically cottage cheese). It’s a dairy food that’s usually eaten as a protein snack or added to meals like salads, toast, or rice bowls.
Why it matters to health
Cottage cheese helps support your daily protein needs, which is useful for keeping you full and supporting muscle maintenance. It also has some carbohydrates and natural sugars, so it can fit well as part of a balanced plate. Health notes: it contains saturated fat (1.62 g per 100 g) and sodium (385 mg per 100 g), so it’s best to keep portions reasonable—especially if you’re watching cholesterol or blood pressure. It also has cholesterol (11 mg) and low fiber, so pairing it with fruits, vegetables, or whole grains helps round out your meal.
Healthier tips
- Portion: Aim for about 50–100 g per serving, especially if you’ll also eat other salty or fatty foods that day.
- Balance: Pair with fruits (banana, berries, mango) or vegetables (cucumber, tomatoes, leafy greens) and add whole grains if it’s a meal.
- Watch sodium: If you’re choosing between brands, compare labels and pick one with lower sodium when possible.
- Snack timing: Since Filipinos often do 3 meals + 1–2 snacks, cottage cheese works well as a snack—try it once or twice a day depending on your overall diet.
- Build a simple plate: Cottage cheese + fruit + a small serving of nuts/seeds (optional) can be a filling snack.
Common Filipino dishes
Ensaladang talong with cheese, Ensaymada, Cheeseburger (Filipino-style), Macaroni salad with cheese, Puto with cheese
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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