9 oz of cottage cheese (Nonfat, uncreamed, dry, large or small curd) contains 183 Calories. The macronutrient breakdown is 38% carbs, 4% fat, and 59% protein. This is a good source of protein (47% of your Daily Value), vitamin b12 (49% of your Daily Value), and riboflavin (b2) (44% of your Daily Value).
Nutrition Facts
For 9 oz of cottage cheese (254g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 183 | |
| Fats | 1g | 1% |
| Saturated fats | 0.4g | 2% |
| Trans fats | – | |
| Cholesterol | 18mg | 6% |
| Sodium | 946mg | 41% |
| Carbs | 17g | 6% |
| Net carbs | 17g | |
| Fiber | 0g | 0% |
| Sugar | 5g | |
| Protein | 26g | |
| Calcium | 219mg | 22% |
| Iron | 0.4mg | 5% |
| Potassium | 348mg | 7% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0μg | |
| Caffeine | 0mg | |
| Choline | 46mg | 8% |
| Copper | 0.1mg | 8% |
| Fluoride | 80μg | |
| Folate (B9) | 23μg | 6% |
| Lycopene | 0μg | |
| Magnesium | 28mg | 7% |
| Manganese | 0.1mg | 2% |
| Niacin | 0.4mg | 2% |
| Pantothenic acid | 1mg | 23% |
| Phosphorus | 483mg | 69% |
| Retinol | 5μg | |
| Riboflavin (B2) | 1mg | 44% |
| Selenium | 24μg | 43% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 5% |
| Vitamin A IU | 20IU | |
| Vitamin A | 5μg | 1% |
| Vitamin B12 | 1μg | 49% |
| Vitamin B6 | 0mg | 3% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 0mg | 0.2% |
| Vitamin K | 0μg | 0% |
| Zinc | 1mg | 11% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 0g | |
| Lactose | 4g | |
| Maltose | 0g | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.4g | 2% |
| Monounsaturated fats | 0.2g | |
| Polyunsaturated fats | 0g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 6g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 3g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 3g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 2g | |
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