茅屋奶酪热量与蛋白质（每100克）Cottage cheese: calories & protein per 100 g
数据Data: USDA FoodData Central #172179 (SR Legacy) — “Cheese, cottage, creamed, large or small curd”. 图片Photo: FASTILY (TALK), CC BY-SA 3.0 · 版权credits
茅屋奶酪不同重量的热量Cottage cheese by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 49 | 5.6 | 1.7 | 2.2 |
| 100 g | 98 | 11.1 | 3.4 | 4.3 |
| 150 g | 147 | 16.7 | 5.1 | 6.5 |
| 200 g | 196 | 22.2 | 6.8 | 8.6 |
建议每天摄入相当于 300 ml 以上液态奶的奶制品；豆浆可作为大豆类食物的一部分。 在本站 7 种奶及豆奶中，茅屋奶酪的热量由低到高排第 6 位。
Aim for dairy equal to at least 300 ml of milk a day; soy milk counts toward soy foods. Among the 7 dairy & soy milk on this site, cottage cheese ranks #6 from lowest to highest in calories.
与同类食物对比（每100克）Compared with similar foods (per 100 g)
| 食物Food | kcal | 蛋白质 gProtein g | 每100kcal蛋白质Protein /100 kcal |
|---|---|---|---|
| 低脂牛奶（2%）Reduced-fat milk (2%) | 50 | 3.3 | 6.6 |
| 希腊酸奶（脱脂）Greek yogurt, nonfat | 59 | 10.2 | 17.3 |
| 全脂牛奶Whole milk | 61 | 3.1 | 5.1 |
| 原味酸奶Plain yogurt (whole milk) | 61 | 3.5 | 5.7 |
| 茅屋奶酪Cottage cheese | 98 | 11.1 | 11.3 |
常见问题FAQ
100克茅屋奶酪多少热量？How many calories in 100 g of cottage cheese?
约 98 千卡（kcal），蛋白质 11.1 g、碳水化合物 3.4 g、脂肪 4.3 g（USDA FDC 172179）。
About 98 kcal, with 11.1 g protein, 3.4 g carbohydrate and 4.3 g fat (USDA FDC 172179).
茅屋奶酪的蛋白质含量高吗？Is cottage cheese high in protein?
每 100 kcal 约含 11.3 g 蛋白质，属于高蛋白密度（本站以 ≥10 g/100 kcal 为高、5–10 为中等）。
It provides about 11.3 g protein per 100 kcal — high protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃茅屋奶酪吗？Can I eat cottage cheese while losing weight?
可以，关键是份量和全天总热量。150 g 约 147 kcal，约占 1800 kcal 目标的 8%。把它记到对应餐次，看是否在该餐的建议范围内。
Yes — portion and daily total matter most. 150 g is about 147 kcal, roughly 8% of an 1,800 kcal target. Log it to see whether the meal stays in range.