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Cottage Cheese Salad⏱ 10 min total
Recipes

Cottage Cheese Salad

Per 1 serving · 402 g · 6 ingredients

Calories
131
7%
of a 2,000 cal day
  • Protein
    16g
    48% of calories
  • Carbs
    14g
    42% of calories
  • Fat
    1.6g
    10% of calories
Portion
  • ✓ Protein-dense
  • ✓ Low fat
  • ✓ Low saturated fat

At a glance

One serving of Cottage Cheese Salad (402 g) has 131 calories, with 16 g of protein, 14 g of carbohydrates and 1.6 g of fat. Most of its energy comes from protein (48% of calories). It is high in protein (33% DV), Vitamin C (27% DV) and Vitamin K (55% DV). Keep an eye on sodium, which provides 22% of the daily value.

Per 100 g
33cal
very low energy density
Protein per 100 cal
12g
Net carbs
12g
carbs minus fiber
Fiber
2.7g
9.2 g sugar

High in

20%+ of the daily value

  • Protein33%
  • Vitamin C27%
  • Vitamin K55%
  • Riboflavin (B2)22%
  • Vitamin B1230%
  • Phosphorus32%

Good source of

10–19% of the daily value

  • Thiamine10%
  • Vitamin B615%
  • Folate (B9)13%
  • Pantothenic acid15%
  • Calcium12%
  • Iron14%

Watch

20%+ of the daily value

  • Sodium22%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min
  1. 1

    Chop the tomatoes, scallions, and cucumbers.

  2. 2

    In a medium bowl, combine the cottage cheese, tomatoes, scallions, and cucumbers. Season with salt and pepper to taste. Chill until ready to serve.

Vitamins & minerals

Amounts for 1 serving (402 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A79 μg
9%
Vitamin C24 mg
27%
Vitamin D0 μg
0%
Vitamin E1 mg
5%
Vitamin K66 μg
55%
Thiamine0.1 mg
10%
Riboflavin (B2)0.3 mg
22%
Niacin1 mg
7%
Vitamin B60.2 mg
15%
Folate (B9)52 μg
13%
Vitamin B121 μg
30%
Pantothenic acid1 mg
15%
Choline38 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium116 mg
12%
Iron1 mg
14%
Potassium652 mg
14%
Magnesium42 mg
10%
Phosphorus223 mg
32%
Zinc1 mg
9%
Copper0.2 mg
22%
Manganese0.3 mg
12%
Selenium11 μg
19%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene141 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene713 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride40 μg—
Fructose3 g—
Galactose0 g—
Glucose3 g—
Glutamic acid4 g—
Glycine0.4 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene3,165 μg—
Lysine1 g—
Maltose0 g—
Methionine0.4 g—
Monounsaturated fats0.4 g—
Phenylalanine1 g—
Polyunsaturated fats0.2 g—
Proline2 g—
Retinol12 μg—
Serine1 g—
Starch1 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 131 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 25min
    Walking (3.5 mph)
  • 16min
    Cycling (moderate)
  • 11min
    Running (6 mph)
  • 18min
    Swimming laps

Common questions

How many calories are in Cottage Cheese Salad?

One serving of Cottage Cheese Salad (1 serving) has 131 calories, which works out to 33 calories per 100 g. That is about 6.6% of a 2,000-calorie day.

Is Cottage Cheese Salad high in protein?

Yes. It has 16 g of protein per serving, and 48% of its calories come from protein (12 g of protein per 100 calories).

Is Cottage Cheese Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 42% 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 Salad?

509 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cottage Cheese Salad?

9.2 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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