Salad with fat free cottage cheese and crackers calories & nutrition
Salad with fat free cottage cheese and crackers contains 408 calories per serving (20% of a 2,000 kcal daily diet), with 15g fat, 38g carbs, and 31g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Salad with fat free cottage cheese and crackers?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Fat free cottage cheese | 150 g | 108 | 0 | 6 | 21 |
| Wholewheat crackers | 30 g | 135 | 4.5 | 19.5 | 4.1 |
| Cherry tomatoes | 80 g | 14 | 0.2 | 2.2 | 0.7 |
| Cucumber | 60 g | 9 | 0.1 | 2.2 | 0.4 |
| Red bell pepper | 50 g | 15 | 0.1 | 3 | 0.5 |
| Red onion | 20 g | 8 | 0 | 1.9 | 0.2 |
| Cauliflower | 40 g | 10 | 0.1 | 2 | 0.8 |
| Feta cheese | 15 g | 39 | 3.2 | 0.6 | 2.1 |
| Mixed seeds | 5 g | 29 | 2.4 | 0.6 | 1.3 |
| Olive oil dressing | 5 ml | 41 | 4.5 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Fat free cottage cheese · Wholewheat crackers · Cherry tomatoes · Cucumber · Red bell pepper · Red onion · Cauliflower · Feta cheese · Mixed seeds · Olive oil dressing
How does Salad with fat free cottage cheese and crackers compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Air Fried Chicken with Noodles and Salad | 515g | 697 | 47g | +289 kcal, more protein |
| Airfry chicken thighs with boiled potatoes and tomato avocado salad | 650g | 1006 | 68g | +598 kcal, more protein |
| Airline meal with beef stew, rice, salad, and croissant | 435g | 759 | 44g | +351 kcal, more protein |
| Airline meal with beef stew, salad, and appetizers | 520g | 813 | 46g | +405 kcal, more protein |
Frequently Asked Questions
Is Salad with fat free cottage cheese and crackers healthy?
Yes. With 31g of protein and only 38g of carbs, Salad with fat free cottage cheese and crackers is a nutritious meal. At 90 kcal/100 g, it has low energy density — filling without excessive calories.
Is Salad with fat free cottage cheese and crackers good for weight loss?
Yes. At 408 calories with 31g protein, Salad with fat free cottage cheese and crackers keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Salad with fat free cottage cheese and crackers?
One serving contains 31g of protein, which is about 31% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Salad with fat free cottage cheese and crackers?
- Macro split: fat 33%, carbs 37%, protein 30%
- Energy density: 90 kcal/100 g (low)
- Top calorie contributors: Wholewheat crackers, Fat free cottage cheese, Olive oil dressing
How long does it take to burn off Salad with fat free cottage cheese and crackers?
- Jogging: ~47 min
- Cycling: ~54 min
- Walking: ~100 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Salad with fat free cottage cheese and crackers?
- kcal: 20% of daily intake
- Fat: 22% of daily intake
- Carb: 19% of daily intake
- Protein: 31% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
Track meals instantly with Arise
Just snap a photo — Arise uses AI to identify ingredients and calculate calories, protein, carbs, and fat in seconds.
- No barcode scanning
- No manual searching
- Works with any dish
