⏱ 5 min totalCottage Cheese with Avocado & Tomato
Per 1 serving · 332 g · 3 ingredients
of a 2,000 cal day
- Protein29g49% of calories
- Carbs12g20% of calories
- Fat8g30% of calories
- ✓ Protein-dense
At a glance
One serving of Cottage Cheese with Avocado & Tomato (332 g) has 235 calories, with 29 g of protein, 12 g of carbohydrates and 8 g of fat. Most of its energy comes from protein (49% of calories). It is high in protein (59% DV), riboflavin (b2) (31% DV) and Vitamin B6 (25% DV). Keep an eye on sodium, which provides 40% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Riboflavin (B2)31%
- Vitamin B625%
- Vitamin B1259%
- Pantothenic acid22%
- Phosphorus48%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin C15%
- Vitamin K11%
- Folate (B9)17%
- Calcium15%
- Potassium11%
Watch
20%+ of the daily value
- Sodium40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Cut tomatoes in quarters and avocado into cubes. Fold into cottage cheese and serve.
Vitamins & minerals
Amounts for 1 serving (332 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 56 μg | 6% |
| Vitamin C | 13 mg | 15% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 68 μg | 17% |
| Vitamin B12 | 1 μg | 59% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 49 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 149 mg | 15% |
| Iron | 1 mg | 9% |
| Potassium | 537 mg | 11% |
| Magnesium | 30 mg | 7% |
| Phosphorus | 339 mg | 48% |
| Zinc | 1 mg | 11% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.1 mg | 6% |
| Selenium | 21 μg | 37% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 78 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 335 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 76 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 1,750 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 3 g | — |
| Retinol | 25 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 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 235 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 28minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Cottage Cheese with Avocado & Tomato?
One serving of Cottage Cheese with Avocado & Tomato (1 serving) has 235 calories, which works out to 71 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Cottage Cheese with Avocado & Tomato high in protein?
Yes. It has 29 g of protein per serving, and 49% of its calories come from protein (13 g of protein per 100 calories).
Is Cottage Cheese with Avocado & Tomato keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 20% 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 with Avocado & Tomato?
924 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cottage Cheese with Avocado & Tomato?
8.2 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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