Cottage cheese belongs to the category of those food products that have been known to mankind since ancient times. It is useful as a supplier of useful substances and microelements to the body, including calcium, which is important for health.
This natural product is used as part of many diets and is used to treat certain diseases.
Considering these factors, it is difficult to doubt the beneficial properties of cottage cheese and its combination with BJU. It is important to consider the composition of the product. One of the most beneficial for humans is fermented milk product, the fat content of which is 5%.
Calorie content and nutritional value of cottage cheese 5 percent
This product option, the most convenient for inclusion in the diet of a healthy lifestyle supporter, contains only 121 kcal per 100 grams. This amount contains about 15 grams of protein, 5 grams of fat and 4.5 grams of carbohydrates.
If you eat this amount for breakfast, your daily protein requirement will be fulfilled by 23%. Indicators for fats will be 18% of the daily value and about 17% of the daily value of carbohydrates.
Calorie content and BZHU of cottage cheese of other fat content
The calorie content and BJU of product variants with other fat content levels may differ:
- The low-fat version becomes the minimum option. It contains from 80 to 85 kcal. The fat-free product contains more than the usual amount of protein. Having eaten only 100 grams, the norm for knocking on the amount of protein is fulfilled by 25-27%. It contains almost no carbohydrates.
- The option with a fat content of 9% is very popular. When calculating BZHU, a serving is from 20 to 22% of the daily value of proteins. Fats also make up about 20% of the daily value, about 18% of the daily value will be carbohydrates. The calorie content of this option reaches 135 kcal.
- Many people from childhood learned about delicious homemade varieties, the fat content of which is about 20-25. According to BJU standards, the amount of proteins in them is noticeably reduced. Almost doubles, and the percentage of fats and carbohydrates increases similarly.
Note! Supporters of a healthy diet and dietary fat are recommended to choose options with 5% or 9% fat content. A higher percentage can lead to weight gain. A fermented milk product that contains no fat is practically not digestible.
Types of cottage cheese depending on fat content
Even knowing well the value of this product for our health, you can get confused by the names offered by supermarkets. Today, just by gradation of fat content, there are several types of healthy fermented milk products.
It is grainy (farm-made), it is made from whole milk (the fat content of the cottage cheese is 15 or 18% - it will depend on the source raw material and its density).
Cottage cheese from separated milk (here the cream is first separated, and only then the final product is made) can have different fat content:
- low-fat curd mass has 0%;
- 5% cottage cheese, respectively, has 5 g of fat per 100 g of product;
- 9%;
- 18%;
- cottage cheese with 22% (the fattest).
What is the nutritional value of cottage cheese? What is the fat percentage? Who and why is it useful to buy a product with low content?
Meals where it is convenient to eat cottage cheese
A feature of this product is its versatility. This product option is recommended to be included in the diet at any time of the day. It can be an excellent healthy breakfast option. Light and low-fat varieties can be introduced into the diet in the afternoon. This product is not stored in fat mass.
Options for eating fatty varieties
Rustic varieties of this dish with high fat content can be healthy and used in everyday nutrition. The only recommendation is to use it in the first half of the day.
Fat cottage cheese is ready to become an independent dish or be included in baked goods or desserts.
How to find out the quality of cottage cheese and its nutritional value
When purchasing industrially produced curd mass, all this data can be read on the packaging. Be sure to check the date of manufacture, as cottage cheese spoils quickly.
Conscientious manufacturers make the packaging transparent or leave a window in it. This allows you to see the consistency and color of the product. Normally, the mass is ideally white, granular, and slightly oily in consistency.
Composition and beneficial properties of 5% cottage cheese
It is the fermented milk product with 5% fat content that is among the most convenient options for consumption:
- It is rich in large amounts of easily absorbed calcium.
- It also contains iron, sodium, potassium and phosphorus. The combination of these components helps strengthen bones.
- Cottage cheese 5% fat helps remove excess water from the body.
- The composition includes a useful complex of B vitamins, vitamins A, E, PP, D.
- Amino acid bacteria in its composition normalize the digestive system.
- This product is best consumed as food without preliminary heat treatment, which significantly reduces its beneficial properties.
When is it better to eat higher-calorie cottage cheese?
In many cases, 9% cottage cheese, whose calorie content is slightly higher (159 kcal), can be alternated with 5% cottage cheese, since a decrease in the fat content of the product also entails a decrease in the amount of nutrients in it. However, when dieting for such alternation, consultation with a doctor is required.
But for those who want to gain muscle mass, it is better to use 9 percent cottage cheese, since here you will need not only protein, which is found in large quantities in the product, but also its calorie content.
For these purposes, a product with 15 percent fat content is quite suitable. Cottage cheese 9%, which has a higher calorie content than 5%, will be useful during heavy physical activity (including sports).
Harm from eating cottage cheese
Surprisingly, even such a useful natural product can in some situations cause harm to the body.
Contraindications include:
- Individual intolerance
- People suffering from atherosclerosis are advised to reduce the amount of protein in their food due to this disease.
- Not recommended for exacerbations of gastritis or other diseases of the gastrointestinal tract.
Note! This product is dangerous to eat if it is not fresh. This can cause serious poisoning.
How to prepare curd mass
Low-fat varieties of this healthy product are prepared from milk that has previously been passed through a separator. Here the heavy cream is separated from the total mass. Then, through traditional fermentation (with the addition of the enzyme pepsin), the final product is made from it and the whey is filtered from the curd mass. Such a product will have zero fat percentage. Then, to obtain 5 percent fat content, cream is added to the finished curd mass. This technology is used by modern industry practically without the use of preservatives and chemicals.
The use of cottage cheese in dietetics
The unique properties of cottage cheese include ease of use in dietetics. It is useful with a high degree of saturation. Brings a large amount of vitamins and microelements beneficial to the body in one meal. The product is often used as a basis for diets.
Proponents of a healthy lifestyle offer several options for dietary restrictions:
- Three-day, using only cottage cheese for food. A day you should consume about 800 grams of a product with 5-9% fat content and water or tea without sugar. Allows you to reduce weight by 3-5 kg.
- A seven-day cottage cheese diet based on the inclusion of fermented milk products, fruits and vegetables in the diet helps reduce body weight up to 8 kg per week.
- A diet for 7-10 days of cottage cheese and kefir or cottage cheese and green tea with the inclusion of fruits and vegetables in the diet.
There are many options. They are effective and help you lose weight. At the same time, the feeling of hunger is almost invisible, the product satisfies well. It is beneficial for the stomach and gastrointestinal tract.
Good to know! A special feature is the ability to normalize metabolism, speed up metabolism and normalize the functioning of the central nervous system. Another advantage is the willingness to act as a natural diuretic.
Application
Cottage cheese 5% is considered a completely dietary product; it is used in preparing dishes for people with diabetes. Use it to make delicious cake layers, cheesecakes, brownies, casseroles and cottage cheese desserts. Cheesecakes made from fresh cottage cheese will perfectly replace store-bought cookies. Cottage cheese is added to the dough for yeast pies, buns, and Easter cakes. For example, the famous Easter cottage cheese with candied fruits, poppy seeds, cream, chocolate.
Cottage cheese is versatile in preparation; it can be baked, used as a filling and eaten raw.
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Cottage cheese recipes
The fermented milk treat can be used on its own, without additives.
You can also include among the delicious and healthy dishes:
- Preparation of curd paste with the addition of herbs and cucumber. For preparation, use 200 grams of fermented milk product, one grated cucumber, finely chopped herbs, salt, pepper. Can be used to make healthy sandwiches or just as a snack.
- Carrot-curd casserole becomes a healthy and tasty dietary option. To prepare it you will need 1 egg, two large carrots grated, 200 grams of cottage cheese, salt and sugar to taste, 2 tablespoons of flour. All components are mixed, placed in a mold and baked in the oven for about 30 minutes over medium heat.
- Baked apples with cottage cheese added to the middle become a low-calorie and healthy dessert. To prepare such a delicacy, it is enough to take about 5-6 medium-sized fruits and remove the core. The space is filled with cottage cheese. You can add a little sugar and cinnamon to it. Bake in the oven for 20 minutes over medium heat.
In conclusion, it is worth recalling the benefits of this unique fermented milk product. It is easy to prepare and unique in its composition of useful vitamins and microelements.
This literally recommends trying the cottage cheese diet at least a couple of times in life to every supporter of healthy eating and healthy eating. It is optimal to practice this style of eating 2-3 times a year.
The nutritional value
The acidity of the curd mass is neutral, which allows it to be used for patients with most diseases of the gastrointestinal tract. The absence of preservatives and the presence of a wide range of vitamins and beneficial microelements make cottage cheese indispensable for baby food, and its low calorie content ensures its usefulness in the diet.
The nutritional value of curd mass of different fat content can be judged based on this table.
| Product type | Nutritional value (kcal) |
| Grainy (farm) | 144–165 |
| 0% | 71 |
| 2% | 79 |
| 5% | 121 |
| 9% | 159 |
| 22% | 162 |
It should be noted that the calorie content and nutritional value of cottage cheese will depend not only on the percentage of fat in the product, but also on the amount of carbohydrates and proteins. But it may differ because it depends on the fat content and density of the milk.
