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Knudsen Low Fat Cottage Cheese
Photo: Open Food Facts contributors (CC BY-SA)

Cheese spreads

Knudsen Low Fat Cottage Cheese

119 g

Good out of 100 High confidence
  • Ultra-processed
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Why it scores 67

Knudsen Low Fat Cottage Cheese scores 67 out of 100 (Good) under GoodSwap’s published rules. What moved the score most:

  1. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
  2. 3 kinds of ultra-processing markers: Industrial additive classes found: flavoring, modified starch and thickener, stabilizer or gelling agent. Emerging
  3. Salt 0.7 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

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Low Fat Cottage Cheese

START100

Ingredients

  • Modified starch
    Info An additive class typical of ultra-processed foods (NOVA group 4). [1]
  • Calcium phosphate
    Strong EFSA (2019) set a group ADI for phosphates of 40 mg/kg body weight (as phosphorus) and noted that infants, toddlers and children may exceed it. [2]
  • Xanthan gum
    Info An ingredient class typical of ultra-processed foods (NOVA group 4). [1]
  • Guar gum
    Info An ingredient class typical of ultra-processed foods (NOVA group 4). [1]
  • Natural flavors
    Info "Natural flavor" is a legal category (21 CFR 101.22(a)(3)): flavor substances from spices, fruits, vegetables, meat, dairy or fermentation. [3][1]
subtotal−10.5

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [1]
  • 3 kinds of ultra-processing markers
    Emerging Industrial additive classes found: flavoring, modified starch and thickener, stabilizer or gelling agent. [1]
subtotal−21

Nutrition per 100 g

  • Saturated fat 1.3 g / 100 g
    Strong Contains some saturated fat. Counted at half for this whole-food category. [4]
  • Salt 0.7 g / 100 g
    Strong High in salt. [5]
  • Protein 8.7 g / 100 g
    Info A good source of protein. [6]
subtotal−1.5
TOTAL 67Good

100 − 33 = 67

GTIN 00049900346306 · 2026-07-14

score v1.3.0 · kb 2026.10.11

High confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy78 kcal
Fat1.7 g
Saturated fat1.3 g
Trans fat0 g
Carbohydrates7 g
Sugars4.3 g
Added sugars0 g
Fiber0 g
Protein8.7 g
Salt0.7 g

Serving: 0.5 cup (115 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

CULTURED PASTEURIZED GRADE A SKIM MILK, MILK AND CREAM, WHEY, CONTAINS LESS THAN 2% OF MODIFIED FOOD STARCH, SALT, CITRIC ACID, CALCIUM PHOSPHATE, XANTHAN GUM, GUAR GUM, NATURAL FLAVOR, VITAMIN A PALMITATE, VITAMIN D3

Allergens and diets

Contains: Milk

  • Not vegan
  • Palm-oil-free

Always check the package: recipes change.

Healthiest cheese spreads in the US

More from Knudsen

Sources

  1. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  2. EFSA issues new advice on phosphates

    European Food Safety Authority · Jun 12, 2019 · Agency assessment

    “We estimated that dietary exposure to phosphates may exceed the new ADI for infants, toddlers and children with average consumption of phosphates in their diet.”

    efsa.europa.eu

  3. 21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 19, 2016 · Law

    “whose significant function in food is flavoring rather than nutritional.”

    ecfr.gov

  4. Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

    World Health Organization · Jul 17, 2023 · Agency assessment

    “WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

    who.int

  5. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “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

  6. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  7. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “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

  8. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org