⏱ 5 min totalCottage Cheese with Figs & Walnuts
Per 1 serving · 266 g · 3 ingredients
of a 2,000 cal day
- Protein31g38% of calories
- Carbs24g29% of calories
- Fat12g33% of calories
- ✓ Protein-dense
At a glance
One serving of Cottage Cheese with Figs & Walnuts (266 g) has 321 calories, with 31 g of protein, 24 g of carbohydrates and 12 g of fat. Most of its energy comes from protein (38% of calories). It is high in protein (62% DV), riboflavin (b2) (33% DV) and Vitamin B6 (20% DV). Keep an eye on sodium, which provides 40% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Riboflavin (B2)33%
- Vitamin B620%
- Vitamin B1260%
- Phosphorus53%
- Copper41%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Thiamine11%
- Folate (B9)11%
- Pantothenic acid13%
- Calcium19%
- Iron16%
Watch
20%+ of the daily value
- Sodium40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Chop dried figs and walnuts.
- 2
Mix cottage cheese with figs and top with walnuts.
- 3
Serve.
Vitamins & minerals
Amounts for 1 serving (266 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 25 μg | 3% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 44 μg | 11% |
| Vitamin B12 | 1 μg | 60% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 49 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 193 mg | 19% |
| Iron | 1 mg | 16% |
| Potassium | 430 mg | 9% |
| Magnesium | 52 mg | 12% |
| Phosphorus | 370 mg | 53% |
| Zinc | 1 mg | 13% |
| Copper | 0.4 mg | 41% |
| Manganese | 1 mg | 28% |
| Selenium | 21 μg | 39% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 10 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 71 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 6 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 | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 4 g | — |
| Retinol | 25 μg | — |
| Serine | 2 g | — |
| Starch | 1 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 321 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 61minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Cottage Cheese with Figs & Walnuts?
One serving of Cottage Cheese with Figs & Walnuts (1 serving) has 321 calories, which works out to 121 calories per 100 g. That is about 16% of a 2,000-calorie day.
Are Cottage Cheese with Figs & Walnuts high in protein?
Yes. It has 31 g of protein per serving, and 38% of its calories come from protein (9.7 g of protein per 100 calories).
Are Cottage Cheese with Figs & Walnuts keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 29% 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 Figs & Walnuts?
920 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cottage Cheese with Figs & Walnuts?
19 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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