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Last updated: Aug 9, 2026

K & W Cafeterias

Cottage Cheese & Fruit

SaladsPopular

K & W Cafeterias Cottage Cheese & Fruit has a relatively balanced macro split: 36% protein, 36% carbs, and 28% fat. Each serving has 100 calories, 10g protein, 10g carbs, and 3.5g fat, making it a lighter restaurant option to compare with larger meals.

1 Serving

Serving Size

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100

Calories

Per serving

10 g

Protein

10 g

Carbs

3.5 g

Fat

Nutrition Facts

Amount per serving

Calories100 kcal

% Daily Value*

Total Fat 3.5 g4%

Saturated Fat 2.5 g13%

Trans Fat 0 g—

Cholesterol 25 mg8%

Sodium 320 mg14%

Total Carbohydrate 10 g4%

Dietary Fiber 0 g0%

Total Sugars 8 g—

Protein 10 g20%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

100

kcal

Protein10 g (36%)

Carbs10 g (36%)

Fat3.5 g (28%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density10/10

36% of macro calories come from protein.

Satiety index7.8/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate25 min walk

About 10 minutes of running for these calories.

Key Nutrients

Protein 10 g20%

Fiber 0 g0%

Sodium 320 mg14%

Sugars 8 g—

Saturated Fat 2.5 g13%

How we calculate these values

Diet Compatibility

High protein10/10 protein density from 10g protein and 100 calories.Yes

Lower carb10g carbs per serving.Yes

Low fat3.5g total fat per serving.No

High sugar8g total sugars per serving.No

High sodium320mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Similar Items in Salads

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Angel Flake Delight160 kcal · 1 g protein Apple-September Salad150 kcal · 3 g protein

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Cottage Cheese & Fruit has 60 fewer calories than Angel Flake Delight and 9g more protein. Compare

Cottage Cheese & Fruit has 10 more calories than Apple (Whole) and 10g more protein. Compare

Angel Flake Delight160 kcal · 1 g proteinApple (Whole)90 kcal · 0 g proteinApple Cake770 kcal · 6 g proteinApple Cobbler300 kcal · 0.5 g proteinApple Fritter210 kcal · 3 g proteinApple Juice120 kcal · 0 g protein

Compare with Angel Flake Delight

Cottage Cheese & Fruit Compared With Nearby Items

Compared with Apple-September Salad, another Salads item at K & W Cafeterias, Cottage Cheese & Fruit has 50 fewer calories than it and 7g more protein than it. That makes this page useful for deciding between nearby menu choices, not just reading a raw nutrition label.

Data Source and Methodology

Nutrition values for Cottage Cheese & Fruit are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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