⏱ 5 min totalCottage Cheese and Avocado
Per 1 serving · 427 g · 3 ingredients
of a 2,000 cal day
- Protein32g25% of calories
- Carbs24g18% of calories
- Fat32g56% of calories
At a glance
One serving of Cottage Cheese and Avocado (427 g) has 486 calories, with 32 g of protein, 24 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (56% of calories). It is high in protein (64% DV), dietary fiber (48% DV) and Vitamin C (23% DV). Keep an eye on sodium and saturated fat, which provide 41% and 29% of the daily value.
High in
20%+ of the daily value
- Protein64%
- Dietary fiber48%
- Vitamin C23%
- Vitamin E29%
- Vitamin K36%
- Riboflavin (B2)49%
Good source of
10–19% of the daily value
- Thiamine14%
- Choline12%
- Calcium16%
- Iron18%
- Magnesium17%
- Zinc19%
Watch
20%+ of the daily value
- Sodium41%
- Saturated fat29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Slice avocado. Mix with cottage cheese and enjoy! Sprinkle with cayenne if desired.
Vitamins & minerals
Amounts for 1 serving (427 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 46 μg | 5% |
| Vitamin C | 20 mg | 23% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 43 μg | 36% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 1 mg | 49% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 1 mg | 53% |
| Folate (B9) | 190 μg | 48% |
| Vitamin B12 | 1 μg | 59% |
| Pantothenic acid | 3 mg | 65% |
| Choline | 68 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 162 mg | 16% |
| Iron | 1 mg | 18% |
| Potassium | 1,176 mg | 25% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 408 mg | 58% |
| Zinc | 2 mg | 19% |
| Copper | 0.4 mg | 47% |
| Manganese | 0.3 mg | 13% |
| Selenium | 21 μg | 39% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 48 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 210 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 85 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 20 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 3 g | — |
| Retinol | 25 μg | — |
| Serine | 2 g | — |
| Starch | 0.2 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 486 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 92minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 68minSwimming laps
Common questions
How many calories are in Cottage Cheese and Avocado?
One serving of Cottage Cheese and Avocado (1 serving) has 486 calories, which works out to 114 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Cottage Cheese and Avocado high in protein?
It provides a solid 32 g of protein per serving (64% of the 50 g daily value), but protein supplies only 25% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cottage Cheese and Avocado keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cottage Cheese and Avocado?
932 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cottage Cheese and Avocado?
7.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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