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%

Why is cottage cheese 3% fat useful?

• Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient 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 conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in hematopoiesis. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
• Vitamin H participates in the synthesis of fats, glycogen, the metabolism of amino acids. Insufficient intake of this vitamin can lead to disruption of the normal state of the skin.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption 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, participates 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 a 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 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-Beck's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), hereditary thrombasthenia.

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Cottage cheese is the healthiest sour milk product... It is not for nothing that it is recommended for babies from the first months of life. Thanks to the peculiarities of preparation with the use of rennet, it retains all the beneficial properties of milk. A few centuries ago, the technology of producing cottage cheese was practically the same, which is why to this day many cottage cheese dishes are called "cheese". Read more about it in a separate issue.

How many calories are in cottage cheese of different fat content

Various production technologies using an acidic, acid-rennet or combined method make it possible to obtain cottage cheese of various fat content and taste characteristics: fatty (18.5 - 23.5%), classic (4.5 - 18.5%), table (2 - 4.5%), dietary (up to 2%) and with fillers.

The table shows how many calories (kcal per 100 g of product) are contained in cottage cheese of various fat content (fat-free, 5%, 9%, homemade and others).

Curd (fat percentage)	Calorie content, kcal per 100 grams
Diet low fat (0%)	71
Diet low fat (0.1%)	76
Soft dietary (1.0%)	79
Diet low fat (0.2%)	81
Diet low fat (0.3%)	88
Diet low fat (0.6%)	90
Classic Lithuanian (3%)	97
Diet (1.8%)	101
Canteen (2.0%)	104
Soft dietary cottage cheese (4.0%)	106
Soft dietary cottage cheese (5.0%)	122
Table with fruit and berry fillings (2.0%)	138
Table with fruit and berry fillings (5.0%)	164
Low-fat cottage cheese (8.0%)	138
Low-fat cottage cheese (9.0%)	159
Soft Bold (11.0%)	178
Bold (homemade) (18.0%)	236

By far, cottage cheese is most useful without additives or fillers. It is in this form that it is included in the menu of diets and fasting days:

Calorie content of cottage cheese products (curds, masses)

But children and lovers of sweets, despite high calorie content still prefer curd products(masses and cheese).

Recipes and calorie content of cottage cheese dishes

Cottage cheese is used to prepare breakfasts, afternoon snacks and desserts. It is an ideal ingredient for creating the most delicate soufflés and mousses.

Curd balls

For cooking lung and exquisite dish you will need the following products:

• bold cottage cheese 9% (600 g);
• (2 pieces);
• sugar (9 dessert spoons);
• wheat flour, premium grade (100 g);
• sour cream 15% (450 ml);
• poppy (75 g);
• (1 tablespoon).

Grind the cottage cheese with eggs, add half the sugar, pour the flour sifted through a sieve and mix. Moisten your fingers with water and roll small balls out of the dough. Place the curd blanks in boiling water and pull out as they float. In a bowl, beat sour cream, poppy seeds and the second part of granulated sugar. Put the boiled balls on a greased baking sheet and pour over the sour cream mixture. Bake in the oven at 180 ° C for half an hour. Energy value balls from cottage cheese is 198 kcal / 100 g.

Milkshake

This drink is a cross between a protein shake drink and a smoothie in consistency. To prepare it, you will need the available components:

• cottage cheese (50 g);
• (100 ml);
• orange juice packaged (100 ml).

Place all ingredients in a blender bowl and beat. Pour the finished cocktail into a tall glass, sprinkle with ground on top. The calorie content of the drink is 58 kcal / 100 g.

Curd chips

Nutritionists are allowed to use cottage cheese chips instead of, even adhering to the diet of many diets. To prepare them you will need:

• low-fat or low-fat cottage cheese (200 g);
• (1 piece);
• fresh dill (4 stalks);
• classic without fillers (2 dessert spoons);
• salt (1/3 teaspoon);
• ground black pepper (1/3 teaspoon).

Mash the cottage cheese with a fork, stir in the egg, salt, pepper and mix the whole mass. Add yogurt and stir again. Grease a baking sheet with cooking oil. Spread the dough in small portions, lightly spreading on the paper. Put the chips in the oven for 15 minutes at 200 ° C. The calorie content of the dish is 79 kcal / 100 g.

Chocolate cheesecakes

Classic curds are familiar to every housewife, but curd cakes with chocolate can be a pleasant discovery. For cooking, you need the following products:

• cottage cheese (3 packs of 200 g each);
• chicken egg (1 piece);
• (half a glass);
• milk chocolate (1 bar);
• (50 g);
• (50 ml).

Mash cottage cheese in a bowl, add an egg, semolina, cereal, cereals and mix. Grate chocolate and add to a bowl of dough. Roll a sausage from the kneaded dough and cut it into equal parts, each of which should be rolled in flour and fry in a pan until golden brown. The calorie content of cheese cakes is approximately 270 kcal / 100 g.

Cottage cheese-apple soufflé

For delicate dessert you will need:

• classic cottage cheese (1 pack);
• green (1 piece);
• chicken egg (1 piece).

Peel the apple, remove the core and grate. Mash the cottage cheese with yolk with a fork, beat the protein with a mixer until foam. Gently combine the egg and curd mass with the apple and stir in the protein by spoon. Bake for a quarter of an hour at 180 ° C. The calorie content of 100 g soufflé is 91 kcal.

Protein omelet

A delicious and nutritious breakfast can be prepared without milk. Ingredients:

• Stolovy cottage cheese 2% (50 g);
• egg white;
• salt;
• boiled chicken fillet(50 g).

Place all ingredients in a blender bowl and beat. Put the resulting mixture in a pan and fry for 10-12 minutes over medium heat, decorate the finished dish with chopped parsley. Caloric content - 136 kcal / 100 g.

Chemical composition and nutritional value of cottage cheese

The% of the daily requirement indicated in the tables is an indicator indicating how many percent of the daily requirement in the substance we will satisfy the needs of the body by eating 100 grams of cottage cheese.

How many proteins, fats and carbohydrates are in cottage cheese?

For those who are going to monitor the optimal balance of BJU in their diet, it is important to know whether cottage cheese is primarily protein or carbohydrate? Classic 2% cottage cheese is a wonderful source of protein, practically free of fats and carbohydrates, which makes it a more beneficial afternoon snack than breakfast.

What vitamins, macro- and microelements are contained in cottage cheese?

Cottage cheese, like all fermented milk products, is a good supplier

One of the healthiest dietary dairy products is cottage cheese. For a long time it has been used for nursing seriously ill patients, in baby food, for various diseases of 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 contains a daily amount of protein for an adult, while the quality of this protein is an order of magnitude higher than in meat. In addition, 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 up to 2 percent fat. In everyday nutrition, such restrictions are unnecessary and even harmful. After all, milk fats are as necessary for the normal functioning of the body as vegetable fats. In addition, the effectiveness of low-fat diets is not supported by clinical trials.

Cottage cheese is used in the following diets: cottage cheese diet, cottage cheese-banana diet, cottage cheese-kefir diet, cottage cheese-yogurt diet, cottage cheese-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.

Calorie content and nutritional value of cottage cheese of various fat content

Product / per 100 grams /				carbohydrates
Cottage cheese 0% (fat-free)
Curd 0.1%
Curd 0.2%
Curd 0.3%
Cottage cheese 0.6% (low fat)
Cottage cheese 1.8% (low fat)
Curd 11%
Cottage cheese 18% (fat)
Curd 9% (bold)
Arla Keso cottage cheese
Valio cottage cheese 0.3%
Cottage cheese Blagoda 7.5% low-calorie
Homemade cottage cheese (from milk 1%)
Cottage cheese House in the village 0.1%
Grained cottage cheese Homemade cheese
Ostankino fat-free cottage cheese
Cottage cheese Prostokvashino 2% low-fat
Cottage cheese Prostokvashino 5% grained
Cottage cheese Prostokvashino 5% grained with strawberries
Cottage cheese Prostokvashino 5% granulated with raspberries
Cottage cheese Prostokvashino 5% granulated with peach
Cottage cheese Prostokvashino 5% grained with blueberries
Prostokvashino cottage cheese 5% classic
Curd Prostokvashino 9% classic
Tofu curd
Curd
Curd mass with raisins
Curd mass with dried apricots
Cottage cheese Miracle cherry-cherry
Curd Miracle kiwi-banana
Curd Miracle strawberry
Cottage cheese Miracle strawberry-strawberry
Curd Miracle peach-pear
Cottage cheese Miracle blueberry
Curd Miracle chocolate

0% cottage cheese is saturated with vitamins A, C, PP, group B, as well as minerals potassium, magnesium, calcium, phosphorus, sodium, iron.

Low calorie content of fat-free cottage cheese per 100 grams: losing weight with benefit

The low calorie content of fat-free cottage cheese per 100 grams allows you to use this product with 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 body weight.

Caloric content of 1% cottage cheese per 100 grams

The calorie content of 1% cottage cheese per 100 grams is 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 to strengthen bones, normalize heart function.

In cooking, 1% cottage cheese is used to make casseroles, cakes, pancakes, dumplings, cheesecakes.

Calorie content of cottage cheese 2 percent per 100 grams

The calorie content of cottage cheese with 2 percent fat per 100 grams is 102 kcal. 100 grams of product contains 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, the proteins of the dairy product are absorbed much better than the proteins of meat or fish.

Calorie content of 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. 100 g of product contains 17.1 g of protein, 5 g of fat, 1.9 g of carbohydrates. Due to its good vitamin and mineral composition, 5% cottage cheese is recommended to improve the digestive tract, increase immunity, and saturate the body with energy.

Calorie content of cottage cheese 9 percent per 100 grams

The calorie content of cottage cheese is 9 percent per 100 grams of 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 into the body.

Calorie content of homemade cottage cheese per 100 grams

Calorie content homemade cottage cheese per 100 grams when preparing a 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 is 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 (the edges of the fabric should hang freely from the colander);
• the colander is attached to the whey drainage container;
• heated milk is thrown into a colander and drips a little in it;
• without squeezing the resulting mass, the corners of the fabric are tightened with a knot;
• the knitted fabric is suspended over the whey container;
• after a few hours, the excess liquid will drain and the curd will be ready.

Calorie content of cottage cheese with sour cream and sugar per 100 grams

The calorie content of cottage cheese with sour cream and sugar per 100 grams is 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, you need to grind 0.2 kg of cottage cheese with 25 g of sugar, mix the resulting mass with 40 g of sour cream.

Calorie content of cottage cheese with raisins per 100 grams

The calorie content of cottage cheese with raisins per 100 grams depends on the amount 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 granulated cottage cheese per 100 grams

The calorie content of granulated cottage cheese per 100 grams at 5% fat content of the product is 105 kcal. In 100 g of such cottage cheese, 12.7 g of protein, 5 g of fat, 2.4 g of carbohydrates. The grain product contains a hardener, starter culture, 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;
• low-fat cottage cheese is saturated with vitamins and minerals, has a minimum calorie content, which makes it an essential component diet food;
• low-fat cottage cheese is indispensable for children aged 3 years and older, 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 liver obesity, normalize the function of the gallbladder;
• the minerals of the curd are important for the health of the nervous system.

Harm of cottage cheese

The harm of cottage cheese is manifested when eating a poor-quality product or overeating. When buying, be sure to pay attention 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;
• intolerance to the product;
• exacerbation of diseases of the stomach and intestines.

Cottage cheese is a very healthy natural product that is an integral part of the diet of people who look after their health and shape. This product contains proteins, vitamins, essential amino acids, micro and macro elements. Many people who go on a diet are interested in the question - what is the calorie content of cottage cheese?

Read also - for weight loss.

Features of the calorie content of cottage cheese

The number of kilocalories in this fermented milk product has species dependence. Quality varieties of this dairy product, such as rustic and grainy, are very healthy. However, it should be remembered that they are not suitable as a diet food, since their fat content is approximately 18%.

The number of calories in a product, as a rule, is indicated by the manufacturer on the package. However, in some cases, calorie data are not available. In this case, you should first determine how many percent of fat content this dairy product contains. Cottage cheese is divided into three groups by fat content:

1. Low fat - up to three percent fat;
2. Bold - from four to eleven percent fat;
3. Fatty - 18% fat content.

Using the figure-indicator of the fat content of the cottage cheese, you can easily calculate the number of kilocalories.

The number of kilocalories in 100 grams of cottage cheese

Differences in fat concentration are due to different ways making cottage cheese. There are three methods for preparing a dairy product:

• Acid;
• Acid-rennet;
• Combined.

Thanks to the first method of technology, it is possible to create dietary cottage cheese, and with the help of the second - a grade of high fat content.

The number of kilocalories in various types of cottage cheese:

1. Completely fat-free cottage cheese (0%) - 71 kcal;
2. 0.1% - 76 kilocalories;
3. 1% - 79 kilocalories;
4. Low fat (0.2%) - 81 calories;
5. 0.3% - 88 kilocalories;
6. 3% - 97 kilocalories;
7. 2% - 104 kilocalories;
8. 4% - 106 kilocalories;
9. 8% - 138 kilocalories;
10. 9% - 159 calories;
11. Bold (11%) - 178 calories;
12. Fatty (18%) - 236 kcal.

The number of kilocalories in 5% cottage cheese

Cottage cheese, containing 5 percent fat, is the most popular among consumers, since it contains a significant number of useful elements, is very tasty and not too high in calories. It should be noted that there are enough micro and macro elements in it. In addition, even with the addition of various flavors to this cottage cheese, for example, cream or pieces of fruit, the number of kilocalories will be about 140 per hundred grams, which is undoubtedly a plus for people watching the figure.

The amount of mineral elements in 5% cottage cheese per hundred grams of product:

• Calcium - 120 milligrams;
• Phosphorus - 180 milligrams;
• Potassium - 78 milligrams;
• Sulfur - 200 milligrams;
• Magnesium - 24 milligrams
• Selenium - 30 micrograms
• Iron - 0.3 milligrams

Skim cheese

The fat-free curd does not contain whey - it is removed during production. This fermented milk product has no more than 3 percent fat content.

Low fat cottage cheese has significant benefits not only as diet dish, but also for the health of the body in general, due to the content of various vitamins and minerals in it.

The quantitative content of vitamins in 100 grams of fat-free cottage cheese:

1. Nicotinic acid - 4 milligrams
2. Ascorbic acid - 0.5 milligrams;
3. Thiamine - 0.04 milligrams
4. Riboflavin - 0.25 milligrams;
5. Pantothenic Acid - 0.2 milligrams
6. Pyridoxine - 0.2 milligrams;
7. Folic acid - 40 micrograms
8. Cyanocobalamin - 1.3 micrograms;
9. Biotin - 7.6 micrograms;
10. Calciferols - 0.02 micrograms

• Sulfur - 220 milligrams;
• Phosphorus - 189 milligrams
• Calcium - 120 milligrams
• Potassium - 117 milligrams;
• Chlorine - 115 milligrams;
• Copper - 60 milligrams
• Sodium - 44 milligrams
• Magnesium - 24 milligrams
• Zinc - 0.4 milligrams
• Iron - 0.3 milligrams
• Manganese - 0.008 milligrams

Low-fat cottage cheese is of particular value for nutritionists and people who are losing weight due to its very low calorie content: the number of kilocalories in one hundred grams of this fermented milk product varies from 90 to 100. In addition, this cottage cheese is famous for an excellent proportion of proteins, fats and carbohydrates:

1. Proteins make up 81% of the total mass and carry 88 kilocalories of energy;
2. Fat contains only 6%, and they carry 5 kilocalories;
3. Carbohydrates make up 13% and supply the body with 13 kilocalories.

Useful properties of cottage cheese

The cottage cheese contains a high concentration of calcium, animal proteins, cyanocobalamin. They are required for the construction and proper performance of the functions of bone and cartilage tissue.

The fermented milk product also contains a significant amount of fermented milk bacteria. These microorganisms are of particular importance as they are able to synthesize B vitamins and participate in the maintenance of normal digestion. In addition, the curd contains elements with antibacterial properties.

These substances inhibit the reproduction of putrefactive microorganisms in the intestines and stomach. Special amino acids and vitamin elements, which are contained in the fermented milk product, allow to increase the concentration of hemoglobin in the blood, so the use of this product can be advised for people suffering from anemia.

Another useful property cottage cheese is its excellent digestibility by the body.