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Nutritional Info: Cheese, cottage, with vegetables

The USDA reference number for this food is: 43273
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, with vegetables

Nutrition Facts

Serving Size: 1 cup (226g or 8 oz)
 

Amount Per Serving

 

Calories

215
Calories from Fat 85
 

% Daily Value*

 

Total Fat

9g
15%
 
Saturated Fat 6g30%
 
Trans Fat 0g
 

Cholesterol

32mg
11%
 

Sodium

911mg
40%
 

Total Carbohydrate

7g
2%
 
Dietary Fiber 0g1%
 
Sugars 1g
 

Protein

25g
 
Vitamin A17% · Vitamin C1%
 
Calcium13% · Iron1%
 
*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

Salad with Cottage Cheese veggies and fruit served on a plate and ready to eat
Salad with Cottage Cheese veggies and fruit served on a plate and ready to eat

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Standard measures for this food:

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Calories

Calories

Serving Size: 1 cup (226g or 8 oz)
kcal*kjoules*RDI%
 
Total Calories215 kcal898 kJ11%
 
from Carbs27.1 kcal113.47 kJ
 
from Fat85.4 kcal357.43 kJ
 
from Protein98.5 kcal412.27 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 226 grams of Cheese, cottage, with vegetables


Vitamin Content

Vitamin Content

Serving Size: 1 cup (226g or 8 oz)
AmountRDI%
 
Vitamin A 840.72 IU 17%
 
Vitamin B6 0.113 mg 6%
 
Vitamin B12 1.1074 mcg 18%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 9.04 mg 1%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.113 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 24.86 mcg 31%
 
Thiamin 0.0226 mg 2%
 
Riboflavin 0.2938 mg 17%
 
Niacin 0.226 mg 1%
 
Pantothenic Acid ~
 
Folate 38.42 mcg 10%
 
Folate, Food 38.42 mcg 10%
 
Folate, DFE 38.42 mcg DFE 10%
 
Choline 39.55 mg ~
 
Betaine ~
 
*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 226g (7.97 oz) of Cheese, cottage, with vegetables contains. Vitamin RDI for 226 grams of Cheese, cottage, with vegetables


Mineral Content

Mineral Content

Serving Size: 1 cup (226g or 8 oz)
AmountRDI%
 
Calcium 126.56 mg 13%
 
Iron 0.226 mg 1%
 
Magnesium 9.04 mg 2%
 
Phosphorus 289.28 mg 29%
 
Potassium 194.36 mg 4%
 
Sodium 910.78 mg 40%
 
Zinc 0.6554 mg 4%
 
Copper 0.06328 mg 3%
 
Manganese ~
 
Selenium 10.17 mcg 15%
 
Fluoride ~
 
*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 226g (7.97 oz) of Cheese, cottage, with vegetables contains. Mineral RDI for 226 grams of Cheese, cottage, with vegetables


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (226g or 8 oz)
AmountRDI%*
 
Protein24.634g49%
 

Essential Aminos

 
Histidine0.89722 g128%
 
Isoleucine1.59104 g114%
 
Leucine2.7798 g102%
 
Lysine2.18768 g104%
 
Methionine0.81134 g
 
Phenylalanine1.4577 g
 
Threonine1.20458 g115%
 
Tryptophan0.30284 g108%
 
Valine1.67692 g92%
 

Non-essential Aminos

 
Arginine1.24978 g
 
Alanine1.40798 g
 
Aspartate1.85094 g
 
Cystine0.2486 g
 
Glutamate5.8873 g
 
Glycine0.60342 g
 
Hydroxyproline
 
Proline3.1301 g
 
Serine1.52098 g
 
Tyrosine1.43962 g
 
Methionine + Cystine† 1.05994 g 101
 
Phenylalanine + Tyrosine† 2.89732 g 276
 
* 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, with vegetables 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 226g (7.97 oz) of Cheese, cottage, with vegetables. 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 226g (7.97 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 226 grams of Cheese, cottage, with vegetables


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (226g or 8 oz)
AmountRDI%
 
Total Carbohydrates6.78g2%
 
Dietary Fiber0.226g1%
 
Starch~
 
Sugars0.8362g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
226g (7.97 oz) grams of Cheese, cottage, with vegetables contains 6.78 grams of carbohydrates which is 2% 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 226 grams of Cheese, cottage, with vegetables contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (226g or 8 oz)
AmountRDI%
 
Total Fat9.492g15%
 
Total Omega-3 Fatty Acids0.08362g
 
Total Omega-6 Fatty Acids0.23278g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

5.97996g30%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0.2938g
 
Capric Acid   [Decanoic Acid]0.16724g
 
Caproic Acid   [Hexanoic Acid]0.06328g
 
Caprylic Acid   [Octanoic Acid]0.08362g
 
Lauric Acid   [Dodecanoic Acid]0.1469g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.98536g
 
Palmitic Acid   [Hexadecanoic Acid]2.85664g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]1.08932g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

2.68714g
 
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]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]2.2261g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.33448g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.3164g
 
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]0.23278g
 
Linolenic Acid   [Octadecatrienoic Acid]0.08362g
 
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, with vegetables in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 226 grams of Cheese, cottage, with vegetables
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: 1 cup (226g or 8 oz)
Amount
 
Alcohol0g
 
Water181.478g
 
Ash3.0284g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol31.64mg
 
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, with vegetables:

Cheese, cottage, with vegetables is an excellent source of Vitamin K, Phosphorus, Sodium and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Cheese, cottage, with vegetables is a good source of Vitamin A, Vitamin B12, Riboflavin, Folate, Calcium 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) 50
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 79
Low Cholesterol Diet 0
Low Sodium Diet 0
Low Glycemic Index Diet (e.g. South Beach Diet) 84
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 215 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 215 calories contained in 226g (7.97 oz)g of Cheese, cottage, with vegetables. 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 215 calories
Stretching1 hour 12 mins(180 cal/hr)
Walking (3.5 mph)46 mins(280 cal/hr)
Bicycling (<10 mph)44 mins(290 cal/hr)
Dancing39 mins(330 cal/hr)
Light gardening/yard work39 mins(330 cal/hr)
Golf (walking and carrying clubs)39 mins(330 cal/hr)
Hiking35 mins(370 cal/hr)
Amount of Vigorous exercise to burn 215 calories
Weight lifting (vigorous effort)29 mins(440 cal/hr)
Heavy yard work (chopping wood)29 mins(440 cal/hr)
Basketball (vigorous)29 mins(440 cal/hr)
Walking (4.5 mph)28 mins(460 cal/hr)
Aerobics27 mins(480 cal/hr)
Swimming (slow freestyle laps)25 mins(510 cal/hr)
Running/jogging (5 mph)22 mins(590 cal/hr)
Bicycling (>10 mph)22 mins(590 cal/hr)
Exercise profile for 226g (7.97 oz) of Cheese, cottage, with vegetables

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Cheese, cottage, with vegetables" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 20 Aug 2017 http://skipthepie.org/dairy-and-egg-products/cheese-cottage-with-vegetables/

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