Cottage Cheese, 3Oz vs Apple (Whole)

Compare calories, protein, carbs, fat, sodium, and fiber for these K & W Cafeterias menu items.

Quick answer

Cottage Cheese, 3Oz is the strongest overall pick here: lower calories and the most protein among these items.

Lowest calories

Cottage Cheese, 3Oz

80 kcal

Highest protein

Cottage Cheese, 3Oz

10 g protein

Lowest carbs

Cottage Cheese, 3Oz

4 g carbs

Lowest sodium

Apple (Whole)

0 mg sodium

Side-by-side nutrition facts

Values are per listed serving and may vary by location or preparation.

Menu item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Cottage Cheese, 3OzBreakfast	80 kcal	10 g	4 g	3.5 g	0 g	320 mg
Apple (Whole)Breakfast	90 kcal	0 g	20 g	0 g	3 g	0 mg

Choose Cottage Cheese, 3Oz if your priority is keeping calories lower. It has 80 calories per serving.

Choose Cottage Cheese, 3Oz if you want the most protein. It has 10g protein per serving.

If sodium matters, Apple (Whole) is the lighter sodium pick at 0mg.

Open these items in the K & W Cafeterias calculator to see combined calories and macros.