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Cottage Fruit Salad⏱ 5 min total
Recipes

Cottage Fruit Salad

Per 1 serving · 381 g · 5 ingredients

Calories
349
18%
of a 2,000 cal day
  • Protein
    31g
    34% of calories
  • Carbs
    33g
    36% of calories
  • Fat
    12g
    30% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Cottage Fruit Salad (381 g) has 349 calories, with 31 g of protein, 33 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (36% of calories). It is high in protein (62% DV), riboflavin (b2) (35% DV) and Vitamin B6 (26% DV). Keep an eye on sodium, which provides 40% of the daily value.

Per 100 g
92cal
low energy density
Protein per 100 cal
8.9g
Net carbs
28g
carbs minus fiber
Fiber
4.5g
25 g sugar

High in

20%+ of the daily value

  • Protein62%
  • Riboflavin (B2)35%
  • Vitamin B626%
  • Vitamin B1259%
  • Phosphorus54%
  • Copper47%

Good source of

10–19% of the daily value

  • Dietary fiber16%
  • Vitamin K12%
  • Thiamine10%
  • Folate (B9)11%
  • Pantothenic acid13%
  • Calcium19%

Watch

20%+ of the daily value

  • Sodium40%

Ingredients

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

Directions

Prep 5 min
  1. 1

    Core and chop the apple into 1-inch chunks.

  2. 2

    In a bowl, combine the cottage cheese, grapes, apple chunks, walnuts, and cinnamon.

  3. 3

    Stir until well mixed and serve.

Vitamins & minerals

Amounts for 1 serving (381 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A30 μg
3%
Vitamin C6 mg
6%
Vitamin D0 μg
0%
Vitamin E0.5 mg
3%
Vitamin K14 μg
12%
Thiamine0.1 mg
10%
Riboflavin (B2)0.5 mg
35%
Niacin1 mg
4%
Vitamin B60.3 mg
26%
Folate (B9)45 μg
11%
Vitamin B121 μg
59%
Pantothenic acid1 mg
13%
Choline52 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium190 mg
19%
Iron1 mg
16%
Potassium481 mg
10%
Magnesium44 mg
11%
Phosphorus377 mg
54%
Zinc1 mg
13%
Copper0.4 mg
47%
Manganese1 mg
45%
Selenium21 μg
39%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene58 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride79 μg—
Fructose10 g—
Galactose0 g—
Glucose7 g—
Glutamic acid7 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0.4 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats2 g—
Phenylalanine2 g—
Polyunsaturated fats7 g—
Proline3 g—
Retinol25 μg—
Serine2 g—
Starch0 g—
Sucrose2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 66 g—
Tryptophan0.3 g—
Tyrosine2 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 349 calories

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

  • 66min
    Walking (3.5 mph)
  • 42min
    Cycling (moderate)
  • 29min
    Running (6 mph)
  • 49min
    Swimming laps

Common questions

How many calories are in Cottage Fruit Salad?

One serving of Cottage Fruit Salad (1 serving) has 349 calories, which works out to 92 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Cottage Fruit Salad high in protein?

Yes. It has 31 g of protein per serving, and 34% of its calories come from protein (8.9 g of protein per 100 calories).

Is Cottage Fruit Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 36% 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 Fruit Salad?

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

How much sugar is in Cottage Fruit Salad?

25 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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