Cottage Cheese
Serving size: 1 cup (226g)
Allergens: dairy
Why Eat Cottage Cheese?
Cottage cheese is experiencing a well-deserved renaissance—it's exceptionally high in protein (about 25g per cup), provides good B12 and calcium, and its casein protein is slow-digesting, making it ideal for sustained satiety and overnight muscle recovery.
Cottage Cheese contains 3.2x more tryptophan per serving than Milk (whole).
At a Glance
Nutrient Fingerprint
Cottage Cheese's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Tryptophan (% DV) vs similar Dairys
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Cottage Cheese per serving (1 cup (226g)), grouped by category.
1.06 mcg per serving
154 mcg per serving
18 mcg per serving
0.2 mg per serving
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Cottage Cheese
Storage & Selection Tips
How to Select
Choose based on your preferences: full-fat (4%) for creaminess, 2% for balance, or 1% for lower calories. Large curd has more texture; small curd is smoother.
How to Store
Keep sealed and refrigerated. Store upside down to create a vacuum seal that extends freshness. Don't eat directly from the container—use a clean spoon.
Shelf Life
Unopened cottage cheese lasts 5-10 days past the sell-by date. Opened containers keep 5-7 days. If it smells sour or has discoloration, discard.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Cottage Cheese Appears in These Nutrient Guides
Magnesium
5% DV per serving
Iron
2% DV per serving
Omega-3
1% DV per serving
Calcium
19% DV per serving
Zinc
11% DV per serving
Folate
5% DV per serving
Vitamin B12
44% DV per serving
Choline
7% DV per serving
Potassium
6% DV per serving
Vitamin A
17% DV per serving
Selenium
49% DV per serving
Vitamin E
1% DV per serving
Phosphorus
27% DV per serving
Copper
11% DV per serving
Riboflavin (Vitamin B2)
46% DV per serving
Niacin (Vitamin B3)
1% DV per serving
Pantothenic Acid (Vitamin B5)
24% DV per serving
Vitamin B6
6% DV per serving
Protein
47% DV per serving
Sodium
30% DV per serving
Leucine
88% DV per serving
Isoleucine
93% DV per serving
Valine
88% DV per serving
Tryptophan
111% DV per serving
Lysine
95% DV per serving
Similar Foods (Dairys)
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Cottage Cheese Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.