food
Cottage cheese, 2% fat
11 g Protein, 0.007 g ALA, 0.001 g EPA per 100 g.
Values below describe cheese, cottage, lowfat, 2% milkfat.
What it contains
| Nutrient | per 100 g | Daily reference |
|---|---|---|
| Protein | 11 g | — |
| Total fat | 2.3 g | — |
| Glucose | 0 g | — |
| Fructose | 0 g | — |
| Water | 81.1 g | — |
| Calcium | 103 mg | 10.84% |
| Iron | 0.13 mg | 0.81–1.18% |
| Magnesium | 8.9 mg | 2.54–2.97% |
| Phosphorus | 148 mg | 26.91% |
| Potassium | 120 mg | 3.43% |
| Sodium | 321 mg | 16.05% |
| Zinc | 0.61 mg | 3.74–9.84% |
| Copper | 0.03 mg | 1.88–2.31% |
| Manganese | 0.02 mg | 0.5% |
| Selenium | 14.6 µg | 20.86% |
| Retinol | 69 µg | — |
| Vitamin A (RAE) | 69 µg | — |
| Alpha-tocopherol | 0.08 mg | 0.62–0.73% |
| Thiamin | 0.02 mg | — |
| Riboflavin | 0.23 mg | 14.63% |
| Niacin | 0.09 mg | — |
| Pantothenic acid | 0.51 mg | 10.16% |
| Vitamin B-6 | 0.06 mg | 3.35–3.56% |
| Folate, total | 10 µg | — |
| Vitamin B-12 | 0.42 µg | 10.5% |
| Total trans fatty acids | 0.07 g | — |
| Total saturated fatty acids | 1.26 g | — |
| DHA | 0 g | — |
| EPA | <0.01 g | — |
| Total monounsaturated fatty acids | 0.47 g | — |
| Total polyunsaturated fatty acids | 0.07 g | — |
| Linoleic acid | 0.05 g | — |
| ALA | <0.01 g | — |
Values describe this food and preparation. An unreported nutrient is not a measured zero. The source record is available in References.
How the percentages are calculated
Percentages compare 100 g of this food with EFSA adult daily references. Ranges reflect different adult reference groups, not measurement uncertainty. A dash means there is no compatible comparison; it does not mean zero. These are not personal targets.
- Calcium: 950 mg/day (population reference intake). Healthy European adults aged 25 years and over.
- Iron: 11–16 mg/day (population reference intake). Healthy European adults; men and postmenopausal women / premenopausal women.
- Magnesium: 300–350 mg/day (adequate intake). Healthy European adults; women / men.
- Phosphorus: 550 mg/day (adequate intake). Healthy European adults.
- Potassium: 3500 mg/day (adequate intake). Healthy European adults.
- Sodium: 2 g/day (safe and adequate intake). Healthy European adults, including pregnant and lactating women.
- Zinc: 6.2–16.3 mg/day (population reference intake). Healthy European adults; range across sex and phytate-intake categories.
- Copper: 1.3–1.6 mg/day (adequate intake). Healthy European adults; women / men.
- Manganese: 3 mg/day (adequate intake). Healthy European adults.
- Selenium: 70 µg/day (adequate intake). Healthy European adults.
- Vitamin A: 650–750 µg/day (population reference intake). Healthy European adults; women / men. USDA reports Vitamin A as retinol activity equivalents (RAE); RE and RAE are not converted here.
- Vitamin E: 11–13 mg/day (adequate intake). Healthy European adults; women / men; alpha-tocopherol.
- Vitamin B1 (thiamin): 0.1 mg/MJ (population reference intake). Healthy European adults. USDA food values are mass per 100 g, so an energy-based PRI cannot be divided into them without an energy intake denominator.
- Vitamin B2 (riboflavin): 1.6 mg/day (population reference intake). Healthy European adults.
- Vitamin B3 (niacin): 1.6 mg NE/MJ (population reference intake). Healthy European adults. USDA reports niacin mass per 100 g; an energy-based niacin-equivalent PRI is not the same definition.
- Vitamin B5 (pantothenic acid): 5 mg/day (adequate intake). Healthy European adults.
- Vitamin B6: 1.6–1.7 mg/day (population reference intake). Healthy European adults; women / men.
- Vitamin B9 (folate): 330 µg DFE/day (population reference intake). Healthy European adults. USDA reports total folate in µg, whereas this PRI is in dietary folate equivalents (DFE).
- Vitamin B12 (cobalamin): 4 µg/day (adequate intake). Healthy European adults aged 18 years and over.
The EFSA guidance and food record are linked in References below.
A closer look
About these measurements
USDA FoodData Central entry 328841, Foundation, release usda-foundation-2026-04. Amounts are reported per 100 g for the named food and preparation. A value of zero means the source reported zero; an unlisted nutrient may simply not have been measured.
References
Source-checked local draft.
Human editorial review pending.
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- European Food Safety AuthorityDietary Reference Values for nutrients: Summary reportChecked 2026-09-05
- European Food Safety AuthorityDietary reference values for sodiumChecked 2026-09-05