Cheeses
Food Club Cottage Cheese
680 g
Score
- Ultra-processed
- Contains emulsifiers studied for gut effects
Why it scores 63
Food Club Cottage Cheese scores 63 out of 100 (Good) under GoodSwap’s published rules. What moved the score most:
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
- minus 7.5 points Carrageenan: In the NutriNet-Santé cohort, higher carrageenan intake was associated with a higher risk of type 2 diabetes; cause and effect is not established. Strong
- minus 3 points Salt 0.9 g / 100 g: High in salt. Strong
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better cottage cheese
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Organic Lowfat Milk Cottage Cheese Kalona Super Natural · 16 oz Not ultra-processed · No gut-studied emulsifiers Score 100 out of 100 , 37 points higher -
Low-fat Classic Cottage Cheese Good Culture Not ultra-processed · No gut-studied emulsifiers Score 98 out of 100 , 35 points higher -
Cottage Cheese Small Curd 4% Milkfat Breakstone's · 24 oz Not ultra-processed · No gut-studied emulsifiers Score 100 out of 100 , 37 points higher -
Organic Whole Milk Cottage Cheese Kalona Super Natural · 16 oz/454 g Not ultra-processed · No gut-studied emulsifiers Score 100 out of 100 , 37 points higher -
Cottage Cheese Good Culture · 16 oz Not ultra-processed · No gut-studied emulsifiers Score 100 out of 100 , 37 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Cottage Cheese
Ingredients
- Carrageenan minus 7.5 points
- Guar gum minus 2.5 points
- Locust bean gum minus 2.5 points
- Mono- and diglycerides minus 1.5 points
- Xanthan gum minus 1.5 points
- Potassium sorbate minus 1.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 2 kinds of ultra-processing markers minus 1.5 points
Nutrition per 100 g
- Salt 0.9 g / 100 g minus 3 points
- Protein 10.6 g / 100 g plus 2 points
100 − 37.5 = 62.5 → 63
Nutrition per 100 g
| Energy | 71 kcal |
|---|---|
| Fat | 0.9 g |
| Saturated fat | 0.9 g |
| Trans fat | 0 g |
| Carbohydrates | 4.4 g |
| Sugars | 3.5 g |
| Added sugars | 0 g |
| Fiber | 0 g |
| Protein | 10.6 g |
| Salt | 0.9 g |
Serving: 1/2 cup (113 g)
Ingredients
- Pasteurized cultured skim milk
- milk
- cream
- salt
- guar gum
- locust bean gum
- mono and diglycerides
- xanthan gum
- carrageenan (moderate concern)
- potassium sorbate (to preserve freshness)
- citric acid
- vitamin a palmitate
- enzymes
Label text, as published
Pasteurized cultured skim milk, milk, cream, salt, guar gum, locust bean gum, mono and diglycerides, xanthan gum, carrageenan, potassium sorbate (to preserve freshness), citric acid, vitamin a palmitate, and enzymes.
Allergens and diets
Contains: Milk
- Not vegan
- Palm-oil-free
Always check the package: recipes change.
More cheeses on GoodSwap
-
Light Laughing Cow Cheese Wedges The Laughing Cow · 8 × 19 g Ultra-processedHigh in saltHigh in saturated fat Score 66 out of 100 Good -
Low Fat Cottage Cheese Darigold · 113 g Ultra-processedContains emulsifiers studied for gut effectsMay contain traces of 1,4-dioxane Score 57 out of 100 Okay -
String Cheese Frigo Cheese Heads · 28 g High in saltHigh in saturated fat Score 79 out of 100 Good -
Queso Fresco Crumbling Cheese El Mexicano Score 89 out of 100 Excellent -
Parmesan Cheese Kraft High in saltHigh in saturated fat Score 77 out of 100 Good -
Pasta and Cheddar Annie's · 1 oz Ultra-processedSeed-oil freeNo synthetic dyes Score 72 out of 100 Good
More from Food Club
Sources
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“We found direct associations between the risk of type 2 diabetes and exposures to various food additive emulsifiers widely used in industrial foods, in a large prospective cohort of French adults.”
doi.org
-
Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome
“carboxymethylcellulose and polysorbate-80, induced low-grade inflammation and obesity/metabolic syndrome in wild-type hosts and promoted robust colitis in mice predisposed to this disorder.”
doi.org
-
Re-evaluation of carrageenan (E 407) and processed Eucheuma seaweed (E 407a) as food additives
“However, the Panel noted uncertainties as regards the chemistry, the exposure assessment and biological and toxicological data.”
doi.org
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Agents Classified by the IARC Monographs, Volumes 1–142 (List of Classifications)
monographs.iarc.who.int
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“This study found positive associations between risk of CVD and intake of five individual and two groups of food additive emulsifiers widely used in industrial foods.”
doi.org
-
Re-evaluation of mono- and di-glycerides of fatty acids (E 471) as food additives
“The available studies did not raise any concern with regard to genotoxicity.”
doi.org
-
“By applying a default uncertainty factor of 100, the Panel established a group ADI expressed as 11 mg sorbic acid/kg bw per day for sorbic acid (E 200) and its potassium salt (E 202).”
doi.org
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21 CFR 182.3640 Potassium sorbate
ecfr.gov
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“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”
who.int
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Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
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“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”
doi.org
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“Relative to control subjects, CMC consumption modestly increased postprandial abdominal discomfort and perturbed gut microbiota composition in a way that reduced its diversity.”
doi.org