Glycemic Index of Cottage Cheese
Cottage cheese is a low-glycemic food, with a glycemic index (GI) of approximately 10. This makes it a great option for maintaining stable blood sugar levels, as it is digested and absorbed slowly.
Glycemic Load of Cottage Cheese
The glycemic load (GL) of cottage cheese is also very low, typically 1–2 per 100-gram serving. Its low carbohydrate content contributes to its minimal impact on blood sugar levels, making it suitable for individuals managing diabetes or seeking balanced energy.
Nutritional Profile of Cottage Cheese (Per 100g)
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 98 kcal | – |
| Carbohydrates | 3.4 g | 1% |
| Sugars | 2.7 g | – |
| Protein | 11.1 g | 22% |
| Fat | 4.3 g | 6% |
| Calcium | 83 mg | 6% |
| Phosphorus | 138 mg | 20% |
| Sodium | 364 mg | 16% |
| Potassium | 104 mg | 3% |
Cottage cheese is also a good source of B vitamins and other essential nutrients, making it a healthy addition to most diets.
Why Cottage Cheese Is a Healthy Choice
Cottage cheese’s low GI and GL values, combined with its high protein and calcium content, make it an excellent food for blood sugar management, muscle health, and bone strength. It is versatile and can be paired with fruits, vegetables, or used in savory dishes for a balanced meal.
