Cottage Cheese Fruit Salad Recipe
Cottage Cheese Fruit Salad has a high-calorie, high-carb, average-fat and very high-protein content. It is a good source of Calcium, Vitamin B12, Vitamin C and Riboflavin.
The food contains 50.6g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 34.8 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Dessert.
Based on the composite nutritive standing Cottage Cheese Fruit Salad has been given a composite ranking of 73, and in moderation.
Calorie Breakdown
| Calories from Protein | 30% | |
| Calories from Fat | 26% | |
| Calories from Carbs | 44% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin C
- High in Vitamin E
- Very high in Riboflavin
- High in Dietary Fiber
- High in Calcium
Why this is bad for you
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 250 IU | 5% | ||
| Vitamin C | 23 mg | 38.3% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 4.8 mg | 15.9% | ||
| Thiamin | 0.12 mg | 8.2% | ||
| Riboflavin | 0.57 mg | 33.6% | ||
| Niacin | 1.1 mg | 5.5% | ||
| Vitamin B6 | 0.27 mg | 13.4% | ||
| Folate | 38.4 mcg | 9.6% | ||
| Vitamin B12 | 1.6 mcg | 26.7% | ||
| Pantothenic Acid | 0.69 mg | 6.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 207 mg | 20.7% | ||
| Iron | 1.7 mg | 9.7% | ||
| Magnesium | 65.6 mg | 16.4% | ||
| Phosphorus | 431 mg | 43.1% | ||
| Potassium | 637.2 mg | 18.2% | ||
| Sodium | 928.2 mg | 38.7% | ||
| Zinc | 1.6 mg | 10.4% | ||
| Copper | 0.31 mg | 15.5% | ||
| Manganese | 0.49 mg | 24.3% | ||
| Selenium | 24.2 mcg | 34.6% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 50.6 g | 16.9% | ||
| Dietary Fiber | 6.8 g | 27.2% | ||
| Sugars | 16.9 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 34.8 g | 69.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 13 g | 20% | ||
| Saturated Fat | 3.5 g | 17.5% | ||
| Monounsaturated Fat | 6.4 g | |||
| Polyunsaturated Fat | 2.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 449 Calories from Fat 0
% Daily Value *
Total Fat 13 g 20%
Saturated Fat 3.5 g 17.5%
Trans Fat
Cholesterol 18.1 mg 6%
Sodium 928.2 mg 38.7%
Total Carbohydrates 50.6 g 16.9%
Dietary Fiber 6.8 g27.2%
Sugars 16.9 g
Protein 34.8 g 69.6%
Vitamin A 5% Vitamin C 38.3%
Calcium 20.7% Iron 9.7%
*Based on a 2000 Calorie diet
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