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0% cottage cheese is saturated with vitamins A, C, PP, group B, as well as minerals potassium, magnesium, calcium, phosphorus, sodium, and iron.
Low-calorie low-fat cottage cheese per 100 grams: losing weight with benefits
The low calorie content of fat-free cottage cheese per 100 grams allows you to use this product for any diet.
Nutritionists say that such dairy products are indispensable for losing weight, since such cottage cheese contains enough a large number of protein (more than 15 g). Recall that in accordance with the current WHO regulations, men are recommended to consume 0.75 g of protein per 1 kg of body weight per day; for women, this figure is 0.5 g of protein per 1 kg of weight.
Calorie content of 1% cottage cheese per 100 grams
Calorie content of 1% cottage cheese per 100 grams 79 kcal. 100 g of the product contains 16.2 g of protein, 1 g of fat, 1.3 g of carbohydrates. Cottage cheese is saturated with fluorine, copper, calcium, magnesium, it is recommended for strengthening bones, normalizing the work of the heart.
In cooking, 1% cottage cheese is used to make casseroles, cakes, pancakes, dumplings, and cheesecakes.
Calorie cottage cheese 2 percent per 100 grams
Calorie cottage cheese with 2 percent fat per 100 grams 102 kcal. In 100 grams of the product 17.9 g of protein, 2 g of fat, 3.4 g of carbohydrates. 2% cottage cheese is saturated with amino acids. Due to the rich amino acid composition, dairy product proteins are absorbed much better than meat or fish proteins.
Calorie cottage cheese 5 percent per 100 grams
The calorie content of cottage cheese with a fat content of 5 percent per 100 grams is 120 kcal. In 100 g of the product 17.1 g of protein, 5 g of fat, 1.9 g of carbohydrates. Due to the good vitamin and mineral composition, 5% cottage cheese is recommended to improve the functioning of the gastrointestinal tract, increase immunity, and saturate the body with energy.
Calorie cottage cheese 9 percent per 100 grams
Calorie cottage cheese 9 percent per 100 grams 160 kcal. 100 g of the product contains 16.8 g of protein, 9 g of fat, 2.1 g of carbohydrates. 9% cottage cheese is indispensable after viral infections, to increase immunity in the postoperative period.
Contraindications to the use of the product are violations in the liver, in which it is necessary to minimize the intake of calcium and protein in the body.
Calorie homemade cottage cheese per 100 grams
calories homemade cottage cheese per 100 grams when preparing the product from 1% milk 167 kcal. In 100 g of such cottage cheese there are 17.7 g of protein, 6.5 g of fat, 11.4 g of carbohydrates.
Homemade cottage cheese recipe:
- 3 liters of 1% sour milk are mixed with 0.6 liters of kefir, heated over low heat to a temperature of 35 ° C;
- while the milk is heating, it is covered with a colander folded in 6 layers with a cloth (the edges of the cloth should hang freely from the colander);
- a colander is attached to a container for draining whey;
- heated milk is thrown into a colander and drains a little in it;
- without squeezing the resulting mass, the corners of the fabric are tightened with a knot;
- the bound tissue is hung over the serum container;
- after a few hours, the excess liquid will drain, and the curd will be ready.
Calorie cottage cheese with sour cream and sugar per 100 grams
Calorie cottage cheese with sour cream and sugar per 100 grams 169 kcal. 100 g of product contains 13 g of protein, 8.6 g of fat, 9.3 g of carbohydrates. To prepare a sweet dish, grind 0.2 kg of cottage cheese with 25 g of sugar, mix the resulting mass with 40 g of sour cream.
Calorie cottage cheese with raisins per 100 grams
The calorie content of cottage cheese with raisins per 100 grams depends on the number and type of products that make up the sweet dish. When mixing 10 g of raisins and 90 g of cottage cheese, the number of calories will be:
- for cottage cheese 0 percent - 90.3 kcal;
- for cottage cheese 1 percent - 97.5 kcal;
- for cottage cheese 2 percent - 118.2 kcal;
- for cottage cheese 5 percent - 134.4 kcal;
- for cottage cheese 9 percent - 170.4 kcal;
- for homemade cottage cheese - 176.7 kcal.
Calorie content of cottage cheese per 100 grams
Caloric content of grained cottage cheese per 100 grams at 5% fat content of the product is 105 kcal. In 100 g of such cottage cheese there are 12.7 g of protein, 5 g of fat, 2.4 g of carbohydrates. As part of the grain product hardener, leaven, skimmed milk, enzyme preparation, salt, cream, potassium sorbate.
The benefits of cottage cheese
The following benefits of cottage cheese are known:
- due to the high content of easily digestible proteins, cottage cheese is useful for people of all ages;
- fat-free cottage cheese is saturated with vitamins and minerals, has a minimum calorie content, which makes it an indispensable component diet food;
- low-fat cottage cheese is indispensable for children over the age of 3 years, it is necessary to maintain the protein balance in the body during breastfeeding and pregnancy;
- cottage cheese minerals strengthen teeth, bones, hair, ensure the health of blood vessels and heart muscle;
- cottage cheese is saturated with tryptophan and methionine, which prevent fatty liver, normalize the functions of the gallbladder;
- The minerals in cottage cheese are important for the health of the nervous system.
Harm of cottage cheese
The harm of cottage cheese is manifested when using a low-quality product or overeating. When buying, be sure to pay attention to ensure that all requirements are met. heat treatment and storage of cottage cheese.
Contraindications to the use of cottage cheese are:
- exacerbated kidney disease;
- high cholesterol;
- tendency to obesity and atherosclerosis;
- product intolerance;
- exacerbation of diseases of the stomach and intestines.
Cottage cheese is a traditional product for the countries of Eastern and Northern Europe. Whey is removed from fermented milk and a soft dairy product is obtained. In English-speaking countries, cottage cheese is considered a type of tender, young cheese.
Cottage cheese is divided into types depending on fat content. High-calorie or fatty cottage cheese contains from 19 to 23% fat, classic or medium fat content - 4-18%, fat-free cottage cheese has the lowest calorie and fat content– 1,8%.
Cottage cheese can be eaten without additives or created with it delicious dishes. Casseroles, cheesecakes, cheesecakes, Easter are made from it, cottage cheese desserts, vareniki. Cottage cheese is boiled, fried, served with sweets, fruits, vegetables, various sauces. A popular dairy product must be included in children's diet and is also used in medical nutrition.
Composition, calorie content of cottage cheese and its useful qualities
Cottage cheese belongs to the category of protein products. The menu of athletes and bodybuilders cannot do without it. High-calorie homemade cottage cheese is perfect for those who want to gain weight or build muscle. In this case, it is useful to eat a dairy product after a workout and before bed.
Those who monitor their weight and dream of losing weight a little should carefully look at how many calories are in cottage cheese. Fat-free and low-fat dairy and sour-milk products with a fat content of not more than 5% are suitable for losing weight. From hard cheeses you should choose varieties with a fat content of up to 30%.
Proteins from cottage cheese are quickly absorbed by the body. It also contains important amino acids - tryptophan and methionine. They improve the activity of the digestive system and have a positive effect on the nervous system.
Tryptophan is directly involved in hormonal processes. It helps to normalize blood pressure, suppresses stress and insomnia, and is involved in the production of vitamin B3.
Methionine is necessary to lower cholesterol levels, stabilize the activity of the liver, remove toxins and poisons from the body.
Dairy products are rich useful substances. Regardless of the calorie content of cottage cheese, it contains a whole set of essential nutrients for humans. The composition of cottage cheese includes: magnesium, iron, folic acid, calcium, potassium, vitamins of groups H, B, E, C, PP.
Cottage cheese helps to normalize the level of hemoglobin, strengthen bones, teeth, nails, heart muscles. Due to the content of vitamin A, the dairy product improves eyesight. Also, cottage cheese contains a growth vitamin - vitamin D, which is useful for both the younger generation and people over the age of 50.
Overweight people need to know how many calories are in cottage cheese so as not to exceed the daily allowance of fat. For dietary nutrition, cottage cheese with 5% calories up to 145 kcal per 100 g is ideal. If you just maintain weight, then you can safely use 9% average calorie cottage cheese.
The practical benefits of cottage cheese
Cottage cheese is often included in the menu of dietary treatment tables. It is recommended to use it for diseases of the gastrointestinal tract, liver, upper respiratory tract, kidneys, cardiovascular diseases, hypertension. Curd is shown at diabetes, diseases of the musculoskeletal system, nervous disorders.
In case of obesity, nutritionists advise introducing low-fat cottage cheese with a calorie content of 88 kcal per 100 g into the diet. Even on a diet, you can make cottage cheese delicious desserts, which will not harm the figure. To do this, bake 1 apple with cottage cheese, cinnamon and 1 teaspoon of honey.
The diet of pregnant women, children and the elderly should not be without cottage cheese. During pregnancy, cottage cheese will help to avoid severe hair loss and loosening of teeth.
It is important for children to eat cottage cheese in order to fully develop physically and mentally. A child who lacks protein grows more slowly, studies worse, and becomes less active. .
People over 50 should switch to moderately high-calorie cottage cheese, but not completely eliminate it. Since calcium is absorbed worse over the years, it should be taken from dairy and fermented milk products. Calcium deficiency in adulthood threatens with frequent fractures, hair and teeth loss. In addition, cottage cheese helps to cope with anemia, is involved in cell renewal, and also calms the nervous system.
If you are concerned about excess weight, then buy 5% cottage cheese with a calorie content of 145 kcal per 100 g. To make the cottage cheese not seem insipid, add fruits, a little honey, cinnamon, dried fruits, nuts to it.
The most delicious among the dietary species is the average calorie cottage cheese 9%. It contains only 159 kcal per 100 g. The classic type of cottage cheese has an optimal ratio of taste, fat content and usefulness.
Cottage cheese with a fat content of 18 to 23% contains about 230-311 kcal. People who are prone to obesity and high cholesterol levels should avoid fatty dairy products.
The calorie content of homemade cottage cheese depends on the calorie content of the milk itself, from which the product was made. Approximately 100 g of homemade cottage cheese contains 145-232 kcal. Among homemade cheeses, there are both fatty and low-fat types. The defatting method is quite simple, so farmers can easily prepare and sell low-calorie cottage cheese.
What role does the calorie content of cottage cheese play and to whom is it contraindicated?
Not every cottage cheese is beneficial. Obesity, kidney disease, liver disease, pregnancy and in adulthood, it is recommended to use low-calorie cottage cheese. Fatty varieties are more often used in cooking to create separate dishes. Also, cottage cheese with a fat content of 18% is suitable for the diet of people with a lack of body weight.
Do not get carried away with cottage cheese and other protein products for people with kidney and liver diseases. Excess protein greatly overloads the organs, and they do not cope with their functions.
Curd is a perishable product. Do not buy cottage cheese in unverified outlets and do not eat expired goods. IN dairy product E. coli quickly appear, which can cause poisoning and infectious diseases.
Popular curds with additives, curd desserts and casseroles in packaging with a long shelf life do not bring any benefit to the body. The shelf life is increased due to preservatives and chemical additives, so this product can hardly be called natural.
Cottage cheese 3% fat rich in vitamins and minerals such as: vitamin B2 - 14.4%, vitamin B12 - 44%, vitamin H - 15.2%, vitamin PP - 19.5%, calcium - 16.4%, phosphorus - 27.5 %, cobalt - 20%, molybdenum - 11%, selenium - 54.5%
What is useful Cottage cheese 3% fat
- Vitamin B2 participates in redox reactions, increases the susceptibility of color by the visual analyzer and dark adaptation. Inadequate intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
- Vitamin B12 plays an important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
- Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient intake of this vitamin can lead to disruption of the normal condition of the skin.
- Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
- Calcium is the main component of our bones, acts as a regulator of the nervous system, is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
- Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
- Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
The complete guide to the most useful products you can see in the app
One of the most useful dietary dairy products is cottage cheese. Since ancient times, it has been used to care for seriously ill patients, in baby food, with various diseases of the internal organs.
Cottage cheese is rich in calcium, phosphorus, protein, vitamins. Amino acids of cottage cheese choline and methionine are perfectly absorbed by the body. 300 grams of cottage cheese contain the daily amount of protein for an adult, while the quality of this protein is an order of magnitude higher than in meat. In addition, the protein does not contain purines, which makes it indispensable in the diet of the elderly.
For all its nutritional value the calorie content of cottage cheese is low - 100 grams of fat-free cottage cheese contains only 70-80 calories. In addition, cottage cheese is a very satisfying product and diets based on it are satisfying and easily tolerated.
For diets, low-fat cottage cheese is most often used - either completely fat-free, or with a fat content of up to 2 percent. In everyday nutrition, such restrictions are optional and even harmful. After all, milk fats are just as necessary for the normal functioning of the body as vegetable fats. In addition, the effectiveness of low-fat diets is not confirmed by clinical trials.
Cottage cheese is used in the following diets: curd diet, banana-curd diet, curd-kefir diet, curd-yoghurt diet, curd-apple diet and others. However, it should be remembered that it is impossible to use cottage cheese as a mono product for a long time.
Table of calorie content and nutritional value of cottage cheese of various fat content
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Product /per 100 grams/ |
carbohydrates |
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Curd 0% (fat-free) |
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Curd 0.1% |
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Curd 0.2% |
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Curd 0.3% |
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Curd 0.6% (low fat) |
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Curd 1.8% (low fat) |
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Curd 11% |
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Curd 18% (fatty) |
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Curd 9% (bold) |
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Cottage cheese Arla Keso granular |
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Cottage cheese Valio 0.3% |
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Blagoda cottage cheese 7.5% low-calorie |
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Homemade cottage cheese (from milk 1%) |
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Cottage cheese House in the village 0.1% |
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Grained cottage cheese Homemade cheese |
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Cottage cheese Ostankinsky fat-free |
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Cottage cheese Prostokvashino 2% low fat |
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Cottage cheese Prostokvashino 5% grained |
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Cottage cheese Prostokvashino 5% grained with strawberries |
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Cottage cheese Prostokvashino 5% grained with raspberries |
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Cottage cheese Prostokvashino 5% grained with peach |
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Cottage cheese Prostokvashino 5% grained with blueberries |
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Cottage cheese Prostokvashino 5% classic |
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Cottage cheese Prostokvashino 9% classic |
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Curd Tofu |
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Curd |
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Curd mass with raisins |
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Curd mass with dried apricots |
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Cottage cheese Chudo cherry-cherry |
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Cottage cheese Miracle kiwi-banana |
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Cottage cheese Chudo strawberry |
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Cottage cheese Chudo strawberry-strawberry |
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Cottage cheese Chudo peach-pear |
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Cottage cheese Miracle blueberry |
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Cottage cheese Miracle chocolate |
