{"data":{"name":"Cheese, cottage","slug":"cheese-cottage","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Dairy Products","slug":"dairy-products"},"description":"Cheese (specifically cottage cheese). It\u2019s a dairy food that\u2019s usually eaten as a protein snack or added to meals like salads, toast, or rice bowls.","common_uses_philippines":["Ensaladang talong with cheese","Ensaymada","Cheeseburger (Filipino-style)","Macaroni salad with cheese","Puto with cheese"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":94,"protein_g":13.2,"fat_g":3,"saturated_fat_g":1.62,"carbohydrates_g":3.6,"fiber_g":0,"sugars_g":2.8,"sodium_mg":385,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":45,"calcium_mg":87,"cholesterol_mg":11,"iron_mg":0.6,"monounsaturated_fat_g":0.86,"phosphorus_mg":120,"polyunsaturated_fat_g":0.11,"retinol_activity_equivalent_ug":419,"total_ash_g":1.6,"unsaturated_fat_g":0.97,"vitamin_a_ug":415,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.15,"vitamin_b3_mg":0.4,"vitamin_c_mg":0,"water_g":78.6},"serving_suggestions":[{"label":"1\/3 cup","weight_g":50,"volume_ml":null}],"health_notes":{"summary":"Cottage cheese helps support your daily protein needs, which is useful for keeping you full and supporting muscle maintenance. It also has some carbohydrates and natural sugars, so it can fit well as part of a balanced plate. Health notes: it contains saturated fat (1.62 g per 100 g) and sodium (385 mg per 100 g), so it\u2019s best to keep portions reasonable\u2014especially if you\u2019re watching cholesterol or blood pressure. It also has cholesterol (11 mg) and low fiber, so pairing it with fruits, vegetables, or whole grains helps round out your meal.","healthier_tips":["Portion: Aim for about 50\u2013100 g per serving, especially if you\u2019ll also eat other salty or fatty foods that day.","Balance: Pair with fruits (banana, berries, mango) or vegetables (cucumber, tomatoes, leafy greens) and add whole grains if it\u2019s a meal.","Watch sodium: If you\u2019re choosing between brands, compare labels and pick one with lower sodium when possible.","Snack timing: Since Filipinos often do 3 meals + 1\u20132 snacks, cottage cheese works well as a snack\u2014try it once or twice a day depending on your overall diet.","Build a simple plate: Cottage cheese + fruit + a small serving of nuts\/seeds (optional) can be a filling snack."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/cheese-cottage?agent=true"}}}