Cottage Cheese
Very high in protein with minimal carbs — one of the best dairy choices for satiety and keeping insulin low.
FatTonic Facts
Cottage Cheese · per serving 1 cup (226g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 1 | −2.2 |
| Sugar (g) | 9 | −7.2 |
| Processing | minimal | −8.0 |
| Fiber (g) | 0 | 0.0 |
| Protein (g) | 24 | +16.8 |
| Glycemic index | no published test found | |
| Carbs (g) | 11 | |
| Fat (g) | 5 |
Score model v1
Nutrients: USDA FoodData Central, record 172182 (Cheese, cottage, lowfat, 2% milkfat), public domain, checked 2 Oct 2026.
Glycemic index: no published test found. Searched 28 Oct 2026 in Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: no cottage cheese in Table A1 (cottage pie, no. 1194, is a meal). The score still uses 10, a value with no recorded source, until a test is found.
Per 100 g (USDA record; serving 226 g): carbs 4.8, sugar 4, fiber 0, protein 10.5, fat 2.3 g.
What this means for fat-burning
Why this score: protein 24 g set it, +16.8 points. Source: USDA FoodData Central, FDC 172182.
Its protein content supports satiety and helps preserve muscle while you lose fat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Cottage Cheese scores 99, rated Excellent. It scores higher than 72% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does cottage cheese spike insulin?
Glycemic load 1 for 1 cup (226g); FatTonic Score 99/100 — it strongly supports fat-burning.
Is cottage cheese good for fat loss?
Excellent (99/100): cottage cheese strongly supports fat-burning.