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Nutritional Info: Cheese, cottage, creamed, large or small curd

The USDA reference number for this food is: 01012
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Cheese, cottage, creamed, large or small curd

Nutrition Facts

Serving Size: 4 oz (113g or 4 oz)
 

Amount Per Serving

 

Calories

111
Calories from Fat 43
 

% Daily Value*

 

Total Fat

5g
7%
 
Saturated Fat 2g10%
 
Trans Fat 0g
 

Cholesterol

19mg
6%
 

Sodium

411mg
18%
 

Total Carbohydrate

4g
1%
 
Dietary Fiber 0g0%
 
Sugars 3g
 

Protein

13g
 
Vitamin A3% · Vitamin C0%
 
Calcium9% · Iron0%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Large curd Cottage Cheese in a bowl
Large curd Cottage Cheese in a bowl

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Calories

Calories

Serving Size: 4 oz (113g or 4 oz)
kcal*kjoules*RDI%
 
Total Calories111 kcal463 kJ6%
 
from Carbs14.8 kcal61.84 kJ
 
from Fat42.7 kcal178.7 kJ
 
from Protein53.7 kcal224.49 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 113 grams of Cheese, cottage, creamed, large or small curd


Vitamin Content

Vitamin Content

Serving Size: 4 oz (113g or 4 oz)
AmountRDI%
 
Vitamin A 158.2 IU 3%
 
Vitamin B6 0.05198 mg 3%
 
Vitamin B12 0.4859 mcg 8%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 3.39 IU 1%
 
Vitamin D2 ~
 
Vitamin D3 0.113 mcg ~
 
Vitamin D (D2 + D3) 0.113 mcg 1%
 
Vitamin E (Alpha-tocopherol) 0.0904 mg 0%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.03051 mg 2%
 
Riboflavin 0.18419 mg 11%
 
Niacin 0.11187 mg 1%
 
Pantothenic Acid 0.62941 mg 6%
 
Folate 13.56 mcg 3%
 
Folate, Food 13.56 mcg 3%
 
Folate, DFE 13.56 mcg DFE 3%
 
Choline 20.792 mg ~
 
Betaine 0.791 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 113g (3.99 oz) of Cheese, cottage, creamed, large or small curd contains. Vitamin RDI for 113 grams of Cheese, cottage, creamed, large or small curd


Mineral Content

Mineral Content

Serving Size: 4 oz (113g or 4 oz)
AmountRDI%
 
Calcium 93.79 mg 9%
 
Iron 0.0791 mg 0%
 
Magnesium 9.04 mg 2%
 
Phosphorus 179.67 mg 18%
 
Potassium 117.52 mg 3%
 
Sodium 411.32 mg 18%
 
Zinc 0.452 mg 3%
 
Copper 0.03277 mg 2%
 
Manganese 0.00226 mg 0%
 
Selenium 10.961 mcg 16%
 
Fluoride 35.708 mcg *
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 113g (3.99 oz) of Cheese, cottage, creamed, large or small curd contains. Mineral RDI for 113 grams of Cheese, cottage, creamed, large or small curd


Protein and Amino Acids

Protein & Aminos

Serving Size: 4 oz (113g or 4 oz)
AmountRDI%*
 
Protein12.5656g25%
 

Essential Aminos

 
Histidine0.36838 g53%
 
Isoleucine0.66783 g48%
 
Leucine1.26108 g46%
 
Lysine1.05542 g50%
 
Methionine0.30397 g
 
Phenylalanine0.65201 g
 
Threonine0.565 g54%
 
Tryptophan0.16611 g59%
 
Valine0.84524 g46%
 

Non-essential Aminos

 
Arginine0.56161 g
 
Alanine0.43392 g
 
Aspartate1.02265 g
 
Cystine0.07458 g
 
Glutamate2.94139 g
 
Glycine0.25086 g
 
Hydroxyproline
 
Proline1.38877 g
 
Serine0.72207 g
 
Tyrosine0.68252 g
 
Methionine + Cystine† 0.37855 g 36
 
Phenylalanine + Tyrosine† 1.33453 g 127
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Cheese, cottage, creamed, large or small curd is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 113g (3.99 oz) of Cheese, cottage, creamed, large or small curd. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 113g (3.99 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 113 grams of Cheese, cottage, creamed, large or small curd


Carbohydrate Content

Carbohydrates

Serving Size: 4 oz (113g or 4 oz)
AmountRDI%
 
Total Carbohydrates3.8194g1%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars3.0171g
 
Sucrose0g
 
Glucose0g
 
Fructose0g
 
Lactose3.0171g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.
113g (3.99 oz) grams of Cheese, cottage, creamed, large or small curd contains 3.8194 grams of carbohydrates which is 1% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 113 grams of Cheese, cottage, creamed, large or small curd contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 4 oz (113g or 4 oz)
AmountRDI%
 
Total Fat4.859g7%
 
Total Omega-3 Fatty Acids0.01921g
 
Total Omega-6 Fatty Acids0.11865g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

1.94134g10%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0.12317g
 
Capric Acid   [Decanoic Acid]0.07232g
 
Caproic Acid   [Hexanoic Acid]0.02825g
 
Caprylic Acid   [Octanoic Acid]0.02599g
 
Lauric Acid   [Dodecanoic Acid]0.0791g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]0.01356g
 
Myristic Acid   [Tetradecanoic Acid]0.29719g
 
Palmitic Acid   [Hexadecanoic Acid]0.87914g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.03277g
 
Stearic Acid   [Octadecanoic Acid]0.38985g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.87914g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]0.01921g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.80682g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.05311g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.13899g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.11865g
 
Linolenic Acid   [Octadecatrienoic Acid]0.01921g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Cheese, cottage, creamed, large or small curd in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 113 grams of Cheese, cottage, creamed, large or small curd
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 4 oz (113g or 4 oz)
Amount
 
Alcohol0g
 
Water90.1627g
 
Ash1.5933g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol19.21mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Cheese, cottage, creamed, large or small curd:

Cheese, cottage, creamed, large or small curd is an excellent source of Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Cheese, cottage, creamed, large or small curd is a good source of Riboflavin, Phosphorus, Sodium and Selenium. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 70
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 78
Low Cholesterol Diet 7
Low Sodium Diet 0
Low Glycemic Index Diet (e.g. South Beach Diet) 83
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 111 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 111 calories contained in 113g (3.99 oz)g of Cheese, cottage, creamed, large or small curd. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 111 calories
Stretching37 mins(180 cal/hr)
Walking (3.5 mph)24 mins(280 cal/hr)
Bicycling (<10 mph)23 mins(290 cal/hr)
Dancing20 mins(330 cal/hr)
Light gardening/yard work20 mins(330 cal/hr)
Golf (walking and carrying clubs)20 mins(330 cal/hr)
Hiking18 mins(370 cal/hr)
Amount of Vigorous exercise to burn 111 calories
Weight lifting (vigorous effort)15 mins(440 cal/hr)
Heavy yard work (chopping wood)15 mins(440 cal/hr)
Basketball (vigorous)15 mins(440 cal/hr)
Walking (4.5 mph)14 mins(460 cal/hr)
Aerobics14 mins(480 cal/hr)
Swimming (slow freestyle laps)13 mins(510 cal/hr)
Running/jogging (5 mph)11 mins(590 cal/hr)
Bicycling (>10 mph)11 mins(590 cal/hr)
Exercise profile for 113g (3.99 oz) of Cheese, cottage, creamed, large or small curd

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