Cottage cheese
Low GI
GL 2.1 per cup (210 g) · GL 1 per 100 g
- Very low glycemic load and index
- High sodium content
Cottage cheese has a glycemic index of 10 (Low). One cup (210 g) adds a glycemic load of 2.1.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #172179 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 2 per 100 g Significantly lower in sugar and higher in fiber, providing a stable blood sugar response.
Greek yogurt with berries and chia seeds - High-protein cottage cheese with walnuts and cinnamonGL 2 per 100 g Provides high-quality protein and healthy fats without added sugars, keeping the glycemic load very low.
Forms of Cottage cheese
- GI 27 · GL 1 per 100 g albumin
Albumin Cottage Cheese - GI 35 · GL 1 per 100 g brand: bieluch
Bieluch Full-Fat Cheese - GI 27 · GL 1 per 100 g blended
Blended cottage cheese (low-fat, high-protein) - GI 30 · GL 1 per 100 g cinnamon
Cinnamon cottage cheese - Cottage cheeseGI 27 · GL 1 per 100 g pickledfull fat
- GI 30 · GL 1 per 100 g with hemp seeds
Cottage cheese enriched with hemp seeds - Cottage cheese with probiotic culturesGI 27 · GL 1 per 100 g with probiotics
Logi · Manage Insulin Resistance
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Cottage cheese is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup, large curd (not packed) | 210 g | 2.1 |
| 1 cup, small curd (not packed) | 225 g | 2.3 |
Nutrition Facts (per 100g)
per 100g
| Calories | 98 kcal |
| Carbohydrates | 3.4 g |
| Sugars (Total) | 2.7 g |
| Natural | 2.7 g |
| Added | 0 g |
| Fiber | 0 g |
| Soluble | 0 g |
| Insoluble | 0 g |
| Protein | 11.1 g |
| Fat | 4.3 g |
| Saturated | 1.7 g |
| Unsaturated | 2.6 g |
| Sodium | 364 mg |
Processing Level
Why this score?
- Very low glycemic load and index
- Good source of high-quality protein
- Minimally processed dairy product
- High sodium content
- Lacks dietary fiber
- Contains dairy proteins that may trigger insulin spikes in some individuals
Recipes with Cottage cheese
Frequently Asked Questions
What is the glycemic index of Cottage cheese?
Cottage cheese has a glycemic index of 10 (Low). One cup (210 g) has a glycemic load of 2.1; per 100 g the glycemic load is 1.
Is Cottage cheese good for people with insulin resistance?
Cottage cheese has a low glycemic index (10), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Cottage cheese has the lowest glycemic load?
Cottage cheese has the lowest glycemic load of all forms of Cottage cheese in this database (1 per 100 g).
Check Cottage cheese in the Logi app, with your portion.
