How many vitamins in Cottage Cheese
Vitamins can be either water-soluble (C and the B vitamins) or fat-soluble (A, D, E and K).
Water-soluble vitamins circulate in the bloodstream and do not get stored as long time.
Conversely Fat-soluble vitamins can be stored in the body for several years, so it takes longer to develop deficiency.
The essential vitamins present in Cottage Cheese are: Vitamin A (140 IU), Vitamin B-9 (12 mg) and Vitamin B-5 (0.55 mg).
Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc.
100 grams of Cottage Cheese contains 140 IU of Vitamin A, that’s the 5% of the daily recommended value for an adult.
B12 was initially discovered as a treatment for pernicious anemia. It plays a big role to maintain the body’s central nervous system and helps in the formation of red blood cells.
0.43 micrograms of Vitamin B12 can be found on every 100 grams of Cottage Cheese, the 7% of the total daily recommended Vitamin B12 intake.
Vitamin D, often referred to as the "sunshine vitamin", has several important functions: reducing your chance of developing heart disease or multiple sclerosis. Also reduce your likelihood of developing the flu.
0.1 micrograms of Vitamin D can be found on every 100 grams of Cottage Cheese, the 1% of the total daily recommended Vitamin D intake.
The American Heart Association recommends obtaining health benefits of vitamin E antioxidant. Vitamin E is a group of eight compounds called tocopherols and tocotrienols which reduces cholesterol and the risk of developing diabetes, Alzheimer's disease, and cancer.
In 100 grams of Cottage Cheese, you can find 0.08 milligrams of Vitamin E. It provides the 1% of the daily recommended value for the average adult.
Vitamin B1 was the first B vitamin discovered. Some studies have suggested vitamin B1 supplementation to treat Alzheimer's disease, Heart failure and Certain brain disorders common in people with alcoholism.
0.02 milligrams of Vitamin B1 can be found on every 100 grams of Cottage Cheese, the 1% of the total daily recommended Vitamin B1 intake.
The main functions of vitamin B2 (riboflavin) are connected to its role as a helper the body to convert vitamin B6 and vitamin B9 into active forms, neutralize ‘free radicals’ that can damage cells and produce energy converting food into glucose.
In 100 grams of Cottage Cheese, you can find 0.16 milligrams of Vitamin B-2. It provides the 9% of the daily recommended value for the average adult.
Vitamin B3 is one of the water-soluble B vitamins. It is also known as niacin (nicotinic acid) and plays an important role in the disease risk reduction of diseases like Cancer and Diabetes.
In 100 grams of Cottage Cheese, you can find 0.09 milligrams of Vitamin B-3. It provides the 0% of the daily recommended value for the average adult.
Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances.
100 grams of Cottage Cheese contains 0.55 milligrams of Vitamin B-5, that’s the 6% of the daily recommended value for an adult.
Folic acid (Vitamin B9), also known as folate, is a vital component for normal development, growth, reproduction, and function of all cells. Folic acid also plays a crucial role in all processes that depend on cell division.
In 100 grams of Cottage Cheese, you can find 12 micrograms of Vitamin B9. It provides the 3% of the daily recommended value for the average adult.
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Minerals in Cottage Cheese
The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A balanced diet usually provides all of the essential minerals.
Sodium (364 mg), Phosphorus (159 mg) and Potassium (104 mg) are some of the minerals present in Cottage Cheese.
Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones.
100 grams of Cottage Cheese contains 83 milligrams of calcium, that’s the 8% of the daily recommended value for an adult.
Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-.
0.07 milligrams of iron can be found on every 100 grams of Cottage Cheese, the 0% of the total daily recommended iron intake.
Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension.
100 grams of Cottage Cheese contains 104 milligrams of potassium, that’s the 2% of the daily recommended value for one person.
Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system.
8 milligrams of magnesium can be found on every 100 grams of Cottage Cheese, the 2% of the total daily recommended magnesium intake.
Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body.
In 100 grams of Cottage Cheese, you can find 159 milligrams of phosphorus. It provides the 16% of the daily recommended value for the average adult.
Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves.
364 milligrams of sodium can be found on every 100 grams of Cottage Cheese, the 24% of the total daily recommended sodium intake.
Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV).
In 100 grams of Cottage Cheese, you can find 0.4 milligrams of zinc. It provides the 3% of the daily recommended value for the average adult.
The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume.
100 grams of Cottage Cheese contains 0.02 milligrams of copper, that’s the 1% of the daily recommended value for a person.
Fluorine deficiency is a disorder which may cause increased dental caries and possibly osteoporosis due to a lack of fluorine in the diet.
In 100 grams of Cottage Cheese, you can find 31.6 micrograms of fluorine. It provides the 0.90% of the daily recommended value for the average adult.
Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body.
In 100 grams of Cottage Cheese, you can find 0.002 milligrams of manganese. It provides the 0% of the daily recommended value for the average adult.
Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system.
9.7 micrograms of selenium can be found on every 100 grams of Cottage Cheese, the 14% of the total daily recommended selenium intake.
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Calories in Cottage Cheese
An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 5% of your total daily needs from 100 grams of Cottage Cheese (98 calories / 100 grams).
Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity.
An active women aged 14 to 26 years needs between 2,200 and 2,400 calories daily, while moderately active women need 2,000 calories and very active women need between 2,400 and 2,600.
Fats and Cholesterol
100 grams of Cottage Cheese contain the 7% of your total daily needs: 4.3 grams of total fat.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.
The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.
Saturated Fat
According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.
100 grams of Cottage Cheese contain 1.71 grams of saturated fat, the 9% of your total daily needs.
Monounsaturated fatty acids
0.77 g
Polyunsaturated fatty acids
0.12 g
Data Facts Table of Cottage Cheese
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
98 kcal |
5 % |
| Total fat |
4.3 g |
7 % |
| Carbohydrates |
3.38 gr |
1 % |
| Cholesterol |
17 mg |
6 % |
| Sodium |
364 mg |
24 % |
| Water |
79.79 mg |
79.8 % |
| Protein |
11.12 g |
22 % |
| VITAMINS |
| Vitamin A |
140 IU |
5 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
0.43 mg |
7 % |
| Vitamin C |
- |
- |
| Vitamin D |
0.1 mg |
1 % |
| Vitamin E |
0.08 mg |
1 % |
| Vitamin K |
- |
- |
| Vitamin B-1 |
0.02 µg |
1 % |
| Vitamin B-2 |
0.16 mg |
9 % |
| Vitamin B-3 |
0.09 mg |
0 % |
| Vitamin B-5 |
0.55 mg |
6 % |
| Vitamin B-9 |
12 mg |
3 % |
| MINERALS |
| Calcium |
83 mg |
8 % |
| Iron |
- |
- |
| Potassium |
104 mg |
2 % |
| Phosphorus |
159 mg |
16 % |
| Sodium |
364 mg |
24 % |
| Zinc |
0.4 mg |
3 % |
| Copper |
0.02 mg |
1 % |
| Fluorine |
31.6 µg |
0.90 % |
| Manganese |
0.002 mg |
0 % |
| Selenium |
9.7 µg |
14 % |