17 Fit Food calories Dairy and eggs
Cottage cheese calories and nutrition facts
Per 100 g: 121 kcal — 17 g protein, 5 g fat and 1.8 g carbs.
Cottage cheese is fresh curd in loose lumps with a little creamy dressing, eaten on jacket potatoes, crispbreads or straight from the tub. The fat level changes the numbers – about 121 kcal per 100 g for the 5% version and 72 for 1% – while protein stays high across all of them. It works savoury with chives and black pepper or sweet with fruit – log any honey drizzled on top.
- High in protein
- Source of phosphorus
- Source of selenium
- Source of vitamin B12
- Protein 57%
- Fat 37%
- Carbs 6%
In everyday portions
- Typical serving · 150 g 182 kcal
- 100 kcal is 85 g this much of it gives 100 kcal
- 20 g of protein is 120 g this much to eat for 20 g of protein
- Energy density Low 1.2 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| 5% fat | 121 | 17 | 5 | 1.8 |
| 2% fat | 81 | 10.4 | 2.3 | 4.8 |
| 1% fat | 72 | 12.4 | 1 | 2.7 |
| Fat-free | 72 | 10.3 | 0.29 | 6.7 |
| Creamed, 4% fat | 98 | 11.1 | 4.3 | 3.4 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
5% fat
Energy and macros
- Energy 121 kcal 6%
- Protein 17 g 34%
- Fat 5 g 7%
- Carbs including fibre 1.8 g <1%
- Fibre 0 g
- Salt 0.79 g 13%
Where the calories come from
- Protein 57%
- Fat 37%
- Carbs 6%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 37 µg 5%
- Vitamin D 0.1 µg 2%
- Vitamin E 0.08 mg <1%
- Vitamin K 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.027 mg 2%
- Vitamin B2 (riboflavin) 0.163 mg 12%
- Vitamin B3 (niacin) 0.099 mg <1%
- Vitamin B5 (pantothenic acid) 0.557 mg 9%
- Vitamin B6 0.046 mg 3%
- Folate (B9) 12 µg 6%
- Vitamin B12 0.43 µg 17%
- Choline 18.4 mg
Minerals
- Potassium 104 mg 5%
- Calcium 83 mg 10%
- Phosphorus 159 mg 23%
- Magnesium 8 mg 2%
- Iron 0.07 mg <1%
- Zinc 0.4 mg 4%
- Copper 0.029 mg 3%
- Manganese 0.002 mg <1%
- Selenium 9.7 µg 18%
- Iodine 15 µg 10%
- Sodium 315 mg 13%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Source of phosphorus
- Source of selenium
- Source of vitamin B12
2% fat
Energy and macros
- Energy 81 kcal 4%
- Protein 10.4 g 21%
- Fat 2.3 g 3%
- Carbs available, without fibre 4.8 g 2%
- Fibre 0 g
- Salt 0.77 g 13%
Where the calories come from
- Protein 51%
- Fat 25%
- Carbs 23%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 68 µg 8%
- Vitamin D 0 µg 0%
- Vitamin E 0.08 mg <1%
- Vitamin K 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.02 mg 2%
- Vitamin B2 (riboflavin) 0.251 mg 18%
- Vitamin B3 (niacin) 0.103 mg <1%
- Vitamin B5 (pantothenic acid) 0.524 mg 9%
- Vitamin B6 0.057 mg 4%
- Folate (B9) 8 µg 4%
- Vitamin B12 0.47 µg 19%
- Choline 16.3 mg
Minerals
- Potassium 125 mg 6%
- Calcium 111 mg 14%
- Phosphorus 150 mg 21%
- Magnesium 9 mg 2%
- Iron 0.13 mg <1%
- Zinc 0.51 mg 5%
- Copper 0.033 mg 3%
- Manganese 0.015 mg <1%
- Selenium 11.9 µg 22%
- Iodine 14 µg 9%
- Sodium 308 mg 13%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- Source of selenium
- Source of phosphorus
- Source of vitamin B12
- Source of vitamin B2
1% fat
Energy and macros
- Energy 72 kcal 4%
- Protein 12.4 g 25%
- Fat 1 g 1%
- Carbs available, without fibre 2.7 g 1%
- Fibre 0 g
- Salt 1 g 17%
Where the calories come from
- Protein 71%
- Fat 13%
- Carbs 16%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 11 µg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.01 mg <1%
- Vitamin K 0.1 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.021 mg 2%
- Vitamin B2 (riboflavin) 0.165 mg 12%
- Vitamin B3 (niacin) 0.128 mg <1%
- Vitamin B5 (pantothenic acid) 0.215 mg 4%
- Vitamin B6 0.068 mg 5%
- Folate (B9) 12 µg 6%
- Vitamin B12 0.63 µg 25%
- Choline 17.5 mg
Minerals
- Potassium 86 mg 4%
- Calcium 61 mg 8%
- Phosphorus 134 mg 19%
- Magnesium 5 mg 1%
- Iron 0.14 mg 1%
- Zinc 0.38 mg 4%
- Copper 0.028 mg 3%
- Manganese 0.003 mg <1%
- Selenium 9 µg 16%
- Iodine 14 µg 9%
- Sodium 406 mg 17%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- Source of vitamin B12
- Source of phosphorus
- Source of selenium
Fat-free
Energy and macros
- Energy 72 kcal 4%
- Protein 10.3 g 21%
- Fat 0.29 g <1%
- Carbs available, without fibre 6.7 g 3%
- Fibre 0 g
- Salt 0.93 g 16%
Where the calories come from
- Protein 59%
- Fat 4%
- Carbs 38%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 2 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.01 mg <1%
- Vitamin K 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.023 mg 2%
- Vitamin B2 (riboflavin) 0.226 mg 16%
- Vitamin B3 (niacin) 0.144 mg <1%
- Vitamin B5 (pantothenic acid) 0.446 mg 7%
- Vitamin B6 0.016 mg 1%
- Folate (B9) 9 µg 4%
- Vitamin B12 0.46 µg 18%
- Choline 17.9 mg
Minerals
- Potassium 137 mg 7%
- Calcium 86 mg 11%
- Phosphorus 190 mg 27%
- Magnesium 11 mg 3%
- Iron 0.15 mg 1%
- Zinc 0.47 mg 5%
- Copper 0.03 mg 3%
- Manganese 0.022 mg 1%
- Selenium 9.4 µg 17%
- Iodine 14 µg 9%
- Sodium 372 mg 16%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Fat-free
- Source of phosphorus
- Source of vitamin B12
- Source of selenium
- Source of vitamin B2
Creamed, 4% fat
Energy and macros
- Energy 98 kcal 5%
- Protein 11.1 g 22%
- Fat 4.3 g 6%
- Carbs available, without fibre 3.4 g 1%
- Fibre 0 g
- Salt 0.79 g 13%
Where the calories come from
- Protein 46%
- Fat 40%
- Carbs 14%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 37 µg 5%
- Vitamin D 0.1 µg 2%
- Vitamin E 0.08 mg <1%
- Vitamin K 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.027 mg 2%
- Vitamin B2 (riboflavin) 0.163 mg 12%
- Vitamin B3 (niacin) 0.099 mg <1%
- Vitamin B5 (pantothenic acid) 0.557 mg 9%
- Vitamin B6 0.046 mg 3%
- Folate (B9) 12 µg 6%
- Vitamin B12 0.43 µg 17%
- Choline 18.4 mg
Minerals
- Potassium 104 mg 5%
- Calcium 83 mg 10%
- Phosphorus 159 mg 23%
- Magnesium 8 mg 2%
- Iron 0.07 mg <1%
- Zinc 0.4 mg 4%
- Copper 0.029 mg 3%
- Manganese 0.002 mg <1%
- Selenium 9.7 µg 18%
- Iodine 15 µg 10%
- Sodium 315 mg 13%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Source of phosphorus
- Source of selenium
- Source of vitamin B12
Dairy and eggs
Among dairy foods and eggs
The category in the 17 Fit catalog: 170 foods. Compared per 100 g.
- 72% Fewer calories than 72% of dairy foods and eggs.
Similar in composition
The foods with the nearest calories and macros.
- Eggs 143 kcal
- Quail eggs 158 kcal
- Greek yogurt 73 kcal
- Egg whites 52 kcal
- Ricotta 150 kcal
- Fried eggs 196 kcal
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Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.