Cottage cheese
BLS 4.0 food: Cottage cheese < 10 % fat in dry matter (Körniger Frischkäse < 10 % Fett i. Tr.), code M711100 · cross-reference USDA FDC #172182
Per portion (150 g)
110 kcalenergy
17.7 gprotein
0 gfibre
1.8 gfat
4.5 gcarbohydrate
Verified benefits — authorised EU health claims
Cottage cheese meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 65 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 65 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 65 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionVitamin K contributes to normal blood clotting.
✓ 16.1 µg per 100 g = 21 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 16.1 µg per 100 g = 21 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to normal energy-yielding metabolism.
✓ 0.23 mg per 100 g = 16 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 20 more authorised claims
Riboflavin contributes to the maintenance of normal red blood cells.
✓ 0.23 mg per 100 g = 16 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal skin.
✓ 0.23 mg per 100 g = 16 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal vision.
✓ 0.23 mg per 100 g = 16 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the normal metabolism of iron.
✓ 0.23 mg per 100 g = 16 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the reduction of tiredness and fatigue.
✓ 0.23 mg per 100 g = 16 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 3.4 mg per 100 g = 21 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 3.4 mg per 100 g = 21 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 3.4 mg per 100 g = 21 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 3.4 mg per 100 g = 21 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal functioning of the nervous system.
✓ 0.7 µg per 100 g = 28 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal psychological function.
✓ 0.7 µg per 100 g = 28 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal red blood cell formation.
✓ 0.7 µg per 100 g = 28 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to the normal function of the immune system.
✓ 0.7 µg per 100 g = 28 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to the reduction of tiredness and fatigue.
✓ 0.7 µg per 100 g = 28 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 170 mg per 100 g = 24 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 11.9 µg per 100 g = 22 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 11.9 µg per 100 g = 22 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 11.9 µg per 100 g = 22 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 11.9 µg per 100 g = 22 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 11.9 µg per 100 g = 22 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in saturated fat — which relates to the authorised claims: “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 73 kcal | 110 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 11.8 g | 17.7 g | BLS PROT625 · Aggregated from several sourcesreferenceConverted value from: Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Converted value from: Renner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 Converted value from: National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Fat | 1.2 g | 1.8 g | BLS FAT · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Carbohydrate (available) | 3 g | 4.5 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 3 g | 4.5 g | BLS SUGAR · Calculated by formula | |
| starch | 0 g | 0 g | BLS STARCH · Logische Null | |
| Dietary fibre | 0 g | 0 g | BLS FIBT · Logische Null | |
| fibreSoluble | 0 g | 0 g | BLS FIBSOL · Musterberechnung | |
| Water | 82.7 g | 124 g | BLS WATER · Aggregated from several sourcesreferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Renner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 | |
| Salt | 0.5 g | 0.75 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.77 g | 1.2 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.27 g | 0.41 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.03 g | 0.05 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.01 g | 0.01 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.01 g | 0.01 g | BLS F18:3CN3 · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| omega6 | 0.02 g | 0.03 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.02 g | 0.03 g | BLS F18:2CN6 · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Oleic acid | 0.23 g | 0.35 g | BLS F18:1CN9 · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Cholesterol | 3 mg | 4.5 mg | BLS CHORL · Aggregated from several sourcesreferencePublic Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Renner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 |
Vitamins
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 11 µg | 16.5 µg | 1 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0 mg | 0 mg | 0 % | BLS VITE · Other nutrient databasereferenceConverted value from: National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Vitamin K | 16.1 µg | 24.1 µg | 21 % | BLS VITK · Calculated by formula |
| Vitamin C | 4.2 mg | 6.3 mg | 5 % | BLS VITC · Übernommener Wert |
| Thiamin (vitamin B1) | 0.03 mg | 0.04 mg | 3 % | BLS THIA · Aggregated from several sourcesreferenceConverted value from: Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Renner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 Converted value from: National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Riboflavin (vitamin B2) | 0.23 mg | 0.34 mg | 16 % | BLS RIBF · Aggregated from several sourcesreferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 Renner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 |
| Niacin (vitamin B3) | 3.4 mg | 5.1 mg | 21 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.41 mg | 0.61 mg | 7 % | BLS PANTAC · Aggregated from several sourcesreferenceRenner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 |
| Vitamin B6 | 0.04 mg | 0.06 mg | 3 % | BLS VITB6 · Aggregated from several sourcesreferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Renner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 |
| Biotin | 4.5 µg | 6.8 µg | 9 % | BLS BIOT · Aggregated from several sourcesreferenceRenner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 |
| Folate | 26 µg | 39 µg | 13 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0.7 µg | 1.1 µg | 28 % | BLS VITB12 · Aggregated from several sourcesreferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Renner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 |
| Choline | 16.3 mg | 24.4 mg | USDA FDC 172182 |
Minerals & trace elements
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 200 mg | 300 mg | BLS NA · Aggregated from several sourcesreferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Renner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 | |
| Potassium | 120 mg | 180 mg | 6 % | BLS K · Aggregated from several sourcesreferenceRenner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Calcium | 100 mg | 150 mg | 13 % | BLS CA · Aggregated from several sourcesreferenceRenner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Magnesium | 10 mg | 15 mg | 3 % | BLS MG · Aggregated from several sourcesreferencePublic Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Renner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Phosphorus | 170 mg | 255 mg | 24 % | BLS P · Aggregated from several sourcesreferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Renner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 |
| Iron | 0.07 mg | 0.11 mg | 1 % | BLS FE · Aggregated from several sourcesreferenceRenner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Zinc | 0.5 mg | 0.75 mg | 5 % | BLS ZN · Aggregated from several sourcesreferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Renner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 |
| Iodine | 14 µg | 21 µg | 9 % | BLS ID · Aggregated from several sourcesreferencePublic Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 Renner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 |
| Selenium | 11.9 µg | 17.9 µg | 22 % | USDA FDC 172182 |
| Copper | 0.03 mg | 0.04 mg | 3 % | BLS CU · Aggregated from several sourcesreferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 Renner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 |
| Manganese | 0.0 mg | 0.01 mg | 0 % | BLS MN · Aggregated from several sourcesreferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 Renner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 |
| fluoride | 0.02 mg | 0.03 mg | BLS FD · Other nutrient databasereferenceRenner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 |
Essential amino acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.3 g | 0.45 g | BLS HIS · Musterberechnung | |
| Isoleucine | 0.6 g | 0.9 g | BLS ILE · Musterberechnung | |
| Leucine | 1.1 g | 1.6 g | BLS LEU · Musterberechnung | |
| Lysine | 0.9 g | 1.4 g | BLS LYS · Musterberechnung | |
| Methionine | 0.3 g | 0.45 g | BLS MET · Musterberechnung | |
| Phenylalanine | 0.6 g | 0.9 g | BLS PHE · Musterberechnung | |
| Threonine | 0.4 g | 0.6 g | BLS THR · Musterberechnung | |
| Tryptophan | 0.2 g | 0.3 g | BLS TRP · Musterberechnung | |
| Valine | 0.8 g | 1.2 g | BLS VAL · Musterberechnung |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
- Riboflavin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B12 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.