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Cottage cheese
Cottage cheese has 81.3 calories per serving (100 Grams). It provides 10.5g protein, 4.8g carbs, and 2.3g fat. With a low glycemic index (GI: 51), this recipe is suitable for weight loss, diabetes management, heart health.
Track the exact calories and macros of Cottage cheese in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 100 Grams ( g)
- Calories81.3 kcal
- Carbs4.8 g (19.0 kcal)
- Protein10.4 g (41.8 kcal)
- Fats2.3 g (20.4 kcal)
Nutrition Label
Cottage cheese
- Serving Size100 Grams ( g)
- Calories81.3 kcal
- Carbs4.8 g
- Fiber0.0 g
- Sugar4.0 g
- Protein10.4 g
- Fat2.3 g
- Saturated fat1.2 g
- Mono unsaturated fat0.5 g
- Poly unsaturated fat0.1 g
- Cholesterol12.0 mg
- Sodium308.0 mg
Nutrition per 100g
- Calories81.3 kcal
- Carbs4.8 g
- Fiber0.0 g
- Sugar4.0 g
- Protein10.5 g
- Fat2.3 g
- Cholesterol12.0 mg
- Sodium308.0 mg
1 serving = 100g
Cooking time: 0 minutes
Serves: 1 persons
Ingredients
Cottage cheese
100 Grams
Instructions
Glycemic Index
51 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Health Goals Suitability
Weight Loss
At just 81.3 kcal per serving, this is an excellent choice for weight management. With 10.5g protein, it supports lean muscle while cutting kcal.
Diabetes
With a low glycemic index of 51, this recipe supports stable blood sugar levels. The protein content (10.5g) helps prevent blood sugar spikes.
Muscle Gain
Contains 10.5g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Low cholesterol (12mg) and low saturated fat (1.2g) make this heart-friendly.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (10.5g) supports healthy thyroid function.
Portion Guidance
Weight Loss
100 Grams (~100g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
100 Grams (~100g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
100 Grams (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
100 Grams (~100g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Meal prep friendly
Cottage cheese stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (162.5-243.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Cottage cheese contains 81.3 kcal (10.5g protein, 4.8g carbs, 2.3g fat). That's 81.3 kcal per 100g. You can track exact portions in the Hint app.
At just 81.3 kcal per serving, this is an excellent choice for weight management. With 10.5g protein, it supports lean muscle while cutting kcal. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 51, this recipe supports stable blood sugar levels. The protein content (10.5g) helps prevent blood sugar spikes. The glycemic index is 51 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Cottage cheese has 10.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Cottage cheese is light enough for dinner at 81.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Cottage cheese already has good protein (10.5g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
