Cottage cheese is a low calorie cheese with a mild flavor. However, it is highly nutritious, which means it may help with weight loss and muscle gain health.
Cottage cheese is packed with nutrients.
The nutritional profile of cottage cheese varies depending on the level of milk fat used, and the amount of sodium added.สมัคร UFABET
A half-cup, or 113-gram(g), serving of low fat (1% milk fat) cottage cheese provides the following nutrients for non-pregnant, lactating. And breastfeeding adults 19 years of age and older:
- Calories: 81
- Protein: 14 g
- Carbs: 3 g
- Fat: 1 g
- Vitamin B12: 29% of the Daily Value (DV)
- Sodium: 20% of the DV
- Selenium: 18.5% of the DV
- Riboflavin: 14% of the DV for makes and 17% of the DV for females
- Phosphorus: 21.5% of the DV
- Calcium: 6% of the DV for males 19-70 years old and females 19-50 years old; 5% DV for females over 51 years old and males over 71
- Folate: 3% of the DV
It also provides less than 5% of the DV for vitamin B6, choline, zinc, and copper.
The carb content of cottage cheese is around 3%. It consists of lactose, a milk sugar that some people have difficulty digesting.
When eating high amounts of cottage cheese, consider buying low sodium or sodium-free varieties. A high sodium intake raises blood pressure in some people, potentially increasing the risk of heart disease.
Notably, protein accounts for over 70% of the calories in cottage cheese.
How cottage cheese is made?
Making cottage cheese is a simple process. You can even make it at home.
The process starts with curdling milk. This is done by adding an acidic substance. Such as lime juice or vinegar, to warm milk.
When the acidity of the milk increases, curds of casein protein separate from the whey. The liquid part of the milk.
Once the curd has solidified, it’s cut into pieces and cook until more moisture is released. It’s then wash to remove the acidity and drained to remove the moisture.
The result is a sweeter curd that can be easily crumbled. Finally, ingredients can be add to flavor the finished product, including cream, salt, herbs, and spices.