KNUDSEN 4% Small Curd Cottage Cheese scores 45/100 (Decent) on FoodScore, primarily due to its NOVA 4 classification as an ultra-processed food, despite its protein content.
This KNUDSEN cottage cheese scores 45/100 (Decent) on FoodScore.
It provides 9.32g of protein per 100g serving, contributing to satiety.
Classified as NOVA 4, indicating it is an ultra-processed food.
Contains 331.36mg of sodium per 100g, which is a moderate amount.
A 1/2 cup serving can be a convenient source of protein.
Scores +12 points above the dairy category average (33/100 across 5088 foods).
Fiber
0g
0% of Daily Value
Protein
9.32g
19% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
331.36mg
14% of Daily Value
+
What it brings to the table
Protein (9.3g)+5
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What holds it back
Ultra-processed (NOVA 4)-10
Why it scores 45
KNUDSEN 4% Small Curd Cottage Cheese receives a FoodScore of 45/100, placing it in the Decent category. A significant factor in this score is its classification as NOVA class 4, meaning it is an ultra-processed food. This classification incurs a penalty of 10 points in the FoodScore system. On the positive side, the product is a good source of protein, providing 9.32g per 100g serving, which earns a bonus of 5 points. It contains no added sugar and a moderate amount of total fat at 4.24g per 100g, with 2.54g of that being saturated fat. The sodium content is 331.36mg per 100g, which is a consideration for those monitoring sodium intake. Micronutrient contributions are minimal, with 0% DV for most vitamins and minerals listed, including potassium, iron, and Vitamin D. The presence of ingredients like modified food starch, xanthan gum, and guar gum contribute to its ultra-processed classification. Compared to a generic lowfat cottage cheese baseline, KNUDSEN's formulation is similar in its processing level and nutrient profile, with slightly higher fat due to the 4% milkfat content.
Health benefits
What the nutrients in knudsen 4% small curd cottage cheese actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Satiety
This KNUDSEN cottage cheese is a good source of protein, offering 9.32g per 100g. Protein is essential for muscle repair and growth, and consuming adequate amounts can help with satiety, potentially reducing overall calorie intake. Including a serving of cottage cheese can contribute to meeting daily protein needs, especially for individuals looking to increase their protein intake without significant added sugars.
Provides Calcium for Bone Health
As a dairy product, KNUDSEN 4% Small Curd Cottage Cheese contributes to calcium intake, providing 67.97mg (5% DV) per 100g. Calcium is a vital mineral for maintaining strong bones and teeth, and plays a role in nerve function and muscle contraction. While not a primary source, regular consumption of dairy products like this can help support overall bone health as part of a balanced diet.
Convenient and Versatile Protein Source
This cottage cheese offers a convenient and ready-to-eat protein source that can be easily incorporated into various meals. Its versatility allows it to be eaten plain, with fruit, or as an ingredient in savory dishes. For individuals seeking quick meal components that provide protein, this product can be a practical option to support dietary goals.
KNUDSEN 4% Small Curd Cottage Cheese scores 45/100 (Decent) on FoodScore, primarily due to its NOVA 4 classification as an ultra-processed food, despite its protein content.
How to eat it
Cottage cheese is commonly consumed as a quick breakfast, a snack, or as a side dish with lunch or dinner. A typical serving size is 1/2 cup. It can be eaten plain or combined with other foods to enhance its nutritional profile.
Pair with fresh fruit or vegetables to add fiber and micronutrients, balancing the meal.
Use as a protein boost in savory dishes, such as mixed into scrambled eggs or as a topping for baked potatoes.
Be mindful of the sodium content if pairing with other high-sodium foods; consider rinsing the cottage cheese if desired.
For a more filling snack, combine with a small handful of nuts or seeds to add healthy fats and additional fiber.
Things to keep in mind
This product contains several food additives, including modified food starch, xanthan gum, and guar gum, which are used for texture and stability. While generally recognized as safe, some individuals with sensitive digestive systems may experience discomfort with certain gums or thickeners. The product is made with cultured pasteurized grade A nonfat milk, milk, and cream, and therefore contains dairy, which is an allergen. Individuals with lactose intolerance or dairy allergies should avoid this product. The sodium content of 331.36mg per 100g should be considered for those on sodium-restricted diets.
KNUDSEN 4% Small Curd Cottage Cheese scores 45/100 (Decent) on FoodScore. It provides a good amount of protein (9.32g per 100g) and is a source of calcium. However, it is classified as NOVA 4, meaning it is an ultra-processed food, and contains a moderate amount of sodium. Its healthfulness depends on individual dietary needs and overall eating patterns.
How does KNUDSEN 4% Small Curd Cottage Cheese compare to other cottage cheese brands?
Compared to generic lowfat cottage cheese, KNUDSEN 4% Small Curd Cottage Cheese has a similar nutritional profile, though its 4% milkfat content means it has slightly more fat. Brands like Daisy Cottage Cheese, for example, often have simpler ingredient lists with fewer thickeners. The NOVA classification of many cottage cheeses can vary based on their specific ingredient formulations.
What is 'modified food starch' in the ingredient list?
Modified food starch is a common food additive derived from starch that has been chemically or physically altered to improve its functional properties, such as thickening, stabilizing, or emulsifying. In KNUDSEN cottage cheese, it likely contributes to the texture and consistency of the product. While generally safe, its presence contributes to the product's ultra-processed classification.
What is a recommended portion size for this cottage cheese?
The recommended serving size for KNUDSEN 4% Small Curd Cottage Cheese is 1/2 cup. This portion provides a good amount of protein and can fit into a balanced diet. Individuals should adjust their portion sizes based on their individual calorie and nutrient needs and how it fits into their overall daily intake.
Can I eat this cottage cheese if I'm trying to limit processed foods?
This KNUDSEN cottage cheese is classified as NOVA 4, indicating it is an ultra-processed food. If you are actively trying to limit processed foods, you might look for cottage cheese brands with shorter, simpler ingredient lists that avoid thickeners and stabilizers. Alternatively, consider less processed protein sources like plain Greek yogurt or whole eggs.
Does this cottage cheese contain live and active cultures?
The ingredient list states 'cultured pasteurized Grade A nonfat milk,' indicating that cultures were used in its production. However, the label does not explicitly state 'live and active cultures,' which is a common claim for products like yogurt that retain beneficial bacteria. Without that specific declaration, it's not guaranteed that significant amounts of live cultures are present in the final product.